Healthy Chicken Teriyaki Bowl

Ingredients

• 2 pieces Chicken Breast (skinless, boneless, about 500 g total)
• 1 tsp Chili Powder (adds mild heat)
• 1 tsp Paprika (sweet paprika preferred)
• 1 tsp Garlic Pepper (or ½ tsp garlic powder + ½ tsp black pepper)
• ½ tsp Salt (adjust to taste)
• ¼ cup Teriyaki Sauce (store‑bought or homemade)
• 1 clove Garlic (minced)
• 2 cups Broccoli Florets (fresh, cut into bite‑size pieces)
• 1 cup White Rice (uncooked, jasmine or short‑grain)
• 1 tbsp Furikake (Japanese seasoning blend)
• 1 tbsp Vegetable Oil (for searing the chicken and broccoli)

Instructions

1. Make seasoning blend

   Combine chili powder, paprika, garlic pepper, and salt in a small bowl and stir until evenly mixed.

   Time: PT2M

2. Season the chicken

   Pat chicken breasts dry, then rub the seasoning blend generously over both sides.

   Time: PT2M

3. Sear the chicken

   Heat 1 tbsp vegetable oil in a large skillet over medium‑high heat. Add the chicken breasts and cook 4 minutes per side, or until lightly browned.

   Time: PT8M

   Temperature: medium-high

4. Glaze with teriyaki

   Flip the chicken, drizzle the teriyaki sauce over the pieces, and add the minced garlic. Cook another 2 minutes, spooning the sauce to coat evenly.

   Time: PT2M

   Temperature: medium

5. Prep broccoli

   While the chicken cooks, cut the broccoli into bite‑size florets.

   Time: PT3M

6. Blanch broccoli

   Bring a saucepan of water to a rolling boil, add the broccoli, and cook 3 minutes until bright green and just tender.

   Time: PT3M

   Temperature: boiling

7. Shock in ice water

   Immediately transfer the blanched broccoli to a bowl of ice water for 1 minute to stop cooking and lock in color.

   Time: PT1M

8. Sauté broccoli with teriyaki

   Heat the same skillet (or a second one) over medium‑high, add a splash of oil, then toss the broccoli with a drizzle of teriyaki sauce. Stir‑fry 4 minutes until glossy and slightly caramelized.

   Time: PT4M

   Temperature: medium-high

9. Cook the rice

   Rinse the rice until water runs clear, then cook 1 cup rice with 1 ¼ cups water in a rice cooker or saucepan. Bring to a boil, cover, and simmer 15 minutes until fluffy.

   Time: PT15M

   Temperature: medium

10. Assemble the bowl

    Divide cooked rice into two serving bowls, top with sliced teriyaki chicken, arrange the glazed broccoli, and finish with a sprinkle of furikake.

    Time: PT2M

Nutrition Facts

Calories

615

Protein

35 g

Carbohydrates

70 g

Fat

10 g

Fiber

5 g