High-Protein Honey Garlic Chicken Rice Bowls
Nutrition per serving
Ingredients
- 600g chicken breast, cut into cubes
- 225g brown rice (dry weight)
- 400g broccoli florets
- 2 tbsp honey
- 3 tbsp soy sauce
- 4 garlic cloves, minced
- 1 tbsp fresh ginger, grated
- 1 tbsp olive oil
- 1 tsp cornstarch dissolved in 2 tbsp water
- 2 spring onions, thinly sliced
- 1 tbsp toasted sesame seeds
- Pinch of chili flakes
Instructions
Cook the brown rice in salted boiling water for about 35 minutes until tender, then drain and keep warm.
Meanwhile, whisk the honey, soy sauce, garlic and ginger in a small bowl.
Heat the olive oil in a large pan or wok over high heat. Sear the chicken cubes for 6 to 7 minutes, turning, until golden and cooked through.
Pour the sauce mixture over the chicken and cook 2 minutes until it starts to caramelize at the edges.
Stir in the cornstarch mixture and cook 1 minute until the sauce thickens, turns glossy and clings to the chicken.
Add the broccoli florets to the pan with a splash of water, cover and steam 3 to 4 minutes until tender-crisp.
Serve the chicken and broccoli over the rice, topped with spring onions, sesame seeds and chili flakes.
These high-protein honey garlic chicken rice bowls are the dinner that makes healthy eating feel like takeout — only better. Chicken breast cubes get tossed in a sticky mix of honey, soy sauce, garlic and ginger, then seared in a hot pan until the edges caramelize and the sauce turns glossy. Underneath, fluffy brown rice and bright green broccoli, steamed until tender-crisp, soak up every drop of that sweet-savory sauce. A pinch of chili flakes gives gentle warmth without taking over, and toasted sesame seeds and sliced spring onions on top add crunch and color. Everything happens in one pan and one rice pot, in about forty minutes start to finish, with barely any dishes to wash. The secret to the glossy sauce is a teaspoon of cornstarch dissolved in water and stirred in at the end — it thickens the sauce so it clings to every bite of chicken and rice. Each serving delivers 44 grams of protein for just 480 calories, alongside 55 grams of carbs, 8 grams of fat and 4 grams of fiber. It is naturally dairy-free and perfect for meal prep — portion it into containers and you have four days of lunches you will actually look forward to. Kids and fitness fans alike will ask for this one on repeat.
