The Sticky Chicken Bowl That Keeps Me Lean (59g Protein)

Ingredients

• 60 g Jasmine Rice (raw, rinsed until water runs clear)
• 125 ml Water (cold water for cooking rice)
• 1 pinch Salt (for rice and vegetables)
• 250 g Cabbage (green cabbage, diced)
• 1 piece Red Onion (small, diced)
• 1 thumb Fresh Ginger (peeled and grated)
• 1 clove Garlic (grated)
• 200 g Chicken Breast (skinless, boneless, sliced bite‑size)
• 25 g Soy Sauce (low‑sodium preferred)
• 10 g Honey (liquid honey)
• 15 ml Lime Juice (fresh juice of half a lime)
• 1 g Cornstarch (for thickening sauce)
• 6 g Cooking Oil (high‑smoke‑point oil (vegetable or canola))
• 1 pinch Black Pepper (freshly cracked)
• 75 g Frozen Edamame (shelled, pre‑cooked)
• 1 tsp Toasted Sesame Seeds (optional garnish)

Instructions

1. Rinse and Massage Rice

   Place the 60 g of jasmine rice in a bowl on the scale, add cold water, and gently massage the grains for about 1 minute. Drain and repeat with fresh water 1‑2 times until the water runs mostly clear.

   Time: PT3M

2. Cook the Rice

   Transfer the rinsed rice to an 18 cm pot, add 125 ml cold water and a pinch of salt. Bring to a rapid boil over high heat, then reduce to low and simmer, covered, for 12‑14 minutes until water is absorbed.

   Time: PT13M

3. Prep Vegetables, Aromatics, and Chicken

   Dice the cabbage and red onion, grate the thumb‑sized piece of ginger and the garlic clove, and slice the 200 g chicken breast into bite‑size pieces.

   Time: PT5M

4. Mix the Sauce

   In a small bowl combine 25 g soy sauce, 10 g honey, 15 ml lime juice, and 1 g cornstarch. Stir until the cornstarch is fully dissolved.

   Time: PT2M

5. Stir‑Fry Vegetables

   Heat the pan over medium heat, add 4 g oil, then add the diced onion, cabbage, and a pinch of salt. Stir‑fry 4‑5 minutes until the vegetables become translucent but still crisp.

   Time: PT5M

   Temperature: medium

6. Sear the Chicken

   Push the vegetables to the side, add another 2 g oil, then add the chicken pieces with a pinch of salt and freshly cracked black pepper. Sear one side for about 60 seconds, flip, and sear the other side for another minute until lightly browned.

   Time: PT2M

   Temperature: medium‑high

7. Add Aromatics and Sauce

   Stir in the grated ginger and garlic, cook 30 seconds, then pour the prepared sauce over the pan. Cook 20‑30 seconds, stirring constantly, until the sauce thickens and coats the chicken and vegetables.

   Time: PT1M

   Temperature: medium

8. Heat the Edamame (Optional)

   In a small pan over medium heat, add the frozen edamame with a splash of water. Cook 60 seconds until the water evaporates, then season with a pinch of salt.

   Time: PT1M

   Temperature: medium

9. Assemble the Bowl

   Place the cooked rice in a serving bowl, top with the sticky chicken‑vegetable mixture, arrange the edamame on the side, and sprinkle toasted sesame seeds if desired.

   Time: PT1M

Nutrition Facts

Calories

683

Protein

59 g

Carbohydrates

82 g

Fat

13 g

Fiber

6 g

Ingredient Substitutions

• Instead of Jasmine Rice: Long grain white rice, Basmati rice
• Instead of Cabbage: Napa cabbage, bok choy
• Instead of Red Onion: White onion, Yellow onion
• Instead of Fresh Ginger: Ground ginger (½ tsp)
• Instead of Garlic: Garlic powder (¼ tsp)
• Instead of Chicken Breast: Turkey breast, Firm tofu (200 g)
• Instead of Soy Sauce: Tamari
• Instead of Honey: Maple syrup (10 g)
• Instead of Lime Juice: Lemon juice
• Instead of Cornstarch: Arrowroot powder
• Instead of Cooking Oil: Olive oil (lower heat)
• Instead of Frozen Edamame: Fresh edamame (blanched)

Equipment Needed

• Kitchen Scale
• Mixing Bowl
• Saucepan or Pot (18 cm)
• Frying Pan or Skillet
• Cutting Board
• Chef's Knife
• Microplane Grater
• Spatula or Wooden Spoon
• Measuring Spoons
• Small Pan for Edamame
• Serving Bowl

Critical Steps — Do Not Skip

• Rinse rice until water runs clear to remove surface starch.
• Simmer rice with the correct water ratio for fluffy texture.
• Sear chicken until browned for flavor development.
• Thicken sauce with cornstarch without over‑cooking.

Chef Tips from the Video

• Use a microplane for ginger and garlic to release maximum flavor.
• Add a dash of toasted sesame oil at the end for extra aroma.
• For extra crunch, toss the cabbage with a tiny splash of rice vinegar before stir‑frying.

Troubleshooting

Storage

Refrigerator: Store leftovers in an airtight container for up to 3 days.

Freezer: Freeze cooked chicken and vegetables separately for up to 2 months; rice can be frozen in portioned bags.

Room temperature: Do not leave at room temperature for more than 2 hours.

Make-Ahead Tips

• Rinse and cook the rice a day ahead; reheat with a splash of water.
• Pre‑dice cabbage, onion, ginger, and garlic and store in an airtight container.
• Mix the sauce ingredients and keep refrigerated for up to 2 days.
• Portion and freeze edamame for quick reheating.

Frequently Asked Questions