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Healthy sticky chicken bowls topped with veggies and rice for a nutritious meal

Healthy Sticky Chicken Bowls

A quick and delicious weeknight meal featuring marinated chicken thighs, fresh veggies, and served over brown rice or quinoa.
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Prep Time 30 minutes
Cook Time 20 minutes
Total Time 50 minutes
Servings: 4 servings
Course: Dinner, Main Course
Cuisine: Asian, Healthy
Calories: 450
Ingredients Method Nutrition Notes

Ingredients
  

For the Chicken
  • 1 pound boneless, skinless chicken thighs (about 4 thighs)
  • 1/4 cup soy sauce (use low-sodium if preferred) Use tamari for gluten-free option.
  • 2 tablespoons honey Maple syrup is a vegan-friendly substitute.
  • 2 tablespoons rice vinegar White or apple cider vinegar ok in a pinch.
  • 2 cloves garlic, minced
  • 1 tablespoon fresh ginger, grated Use 1/2 tsp ground ginger if needed.
  • 1 tablespoon sesame oil Neutral oil plus a splash of toasted sesame oil works.
For the Veggies
  • 1 cup broccoli florets Bite-sized pieces.
  • 1 medium red bell pepper, thinly sliced
  • 1 medium carrot, shredded or julienned
  • 1 green onion, sliced thinly for garnish
  • Sesame seeds for garnish
For Serving
  • 2 cups cooked brown rice or quinoa Leftover rice works great.

Method
 

Preparation
  1. In a bowl, whisk together soy sauce, honey, rice vinegar, minced garlic, grated ginger, and sesame oil until smooth to create the sauce.
  2. Place chicken thighs in a shallow dish or zip-top bag. Pour half the sauce over them and turn to coat. Reserve the other half for cooking. Refrigerate for at least 30 minutes, up to 2 hours.
Cooking
  1. Heat a large skillet over medium heat. If the pan isn’t nonstick, add a little oil. Sear the thighs for 5 to 7 minutes per side until well browned and an instant-read thermometer reads 165°F. Remove the chicken and let it rest for 5 minutes before slicing.
  2. Using the same skillet, add the broccoli, red bell pepper, and carrot. Stir-fry for 3 to 5 minutes until bright and tender-crisp.
  3. Pour in the reserved sauce and cook for 1 to 2 minutes until the sauce thickens slightly and glazes the veggies.
Assembly
  1. Divide the cooked rice or quinoa into bowls.
  2. Top with sliced chicken and the glazed vegetables. Sprinkle with sliced green onion and sesame seeds. Serve immediately.

Nutrition

Serving: 1Calories: 450kcalCarbohydrates: 45gProtein: 30gFat: 15gSaturated Fat: 3gSodium: 600mgFiber: 4gSugar: 7g

Notes

Serve with a small lime wedge for squeezing over the top or add fresh cilantro for brightness. For a crunchy contrast, top with toasted peanuts or crispy shallots. Leftovers can be refrigerated for up to 3 days.

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