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Lemon Chicken Teriyaki Rice Bowl

Photo: Justin Walker
Hands-on time 28 mins
Total time 48 mins
Yield

Serves 4

Craving a rice bowl from your favorite Chinese restaurant but can't spare the calories? This citrus-infused chicken teriyaki bowl tastes like takeout but comes in under 450 calories, and it's ready in less than an hour! You've got chicken, broccolini, and rice. It's a full meal in one bowl. What more could you ask for?! Green beans and asparagus are smart substitutes for the broccolini if you can't find it. Top with a little Sriracha or sambal oelek for a flavor-filled kick of heat. If you'll have leftovers, save the remaining soy sauce mixture and drizzle it on just before you eat the warmed dish.

Ingredients

  • 1 cup long-grain brown rice
  • 2 tablespoons lower-sodium soy sauce
  • 1/2 teaspoon cornstarch
  • 2 tablespoons dark brown sugar
  • 4 teaspoons mirin (sweet rice wine)
  • 2 teaspoons fresh lemon juice
  • 3 (6-ounce) skinless, boneless chicken breast halves
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon black pepper
  • 2 teaspoons canola oil
  • 1 pound Broccolini, trimmed

Nutrition Information

  • Calories 429
  • Fat 7.1 g
  • Satfat 1.2 g
  • Sodium 578 mg

How to Make It

  1. Preheat oven to 400°. Cook brown rice according to directions. Combine soy sauce and cornstarch in a small saucepan, stirring with a whisk. Add brown sugar, mirin, and lemon juice; bring to a boil. Cook 1 minute or until thickened. Sprinkle chicken with salt and pepper. Heat a large ovenproof skillet over medium-high heat. Add canola oil to pan; swirl to coat. Add chicken to pan; cook 4 minutes. Turn; drizzle 1 tablespoon soy sauce mixture over chicken. Place pan in oven; bake at 400° for 8 minutes or until done. Place chicken on a cutting board; let stand 5 minutes. Cut chicken into slices. Bring a large saucepan of water to a boil. Add Broccolini; cook 3 minutes or until crisp-tender. Drain. Place 1/2 cup rice in each of 4 bowls; top each serving with 4 ounces chicken and 4 ounces Broccolini. Drizzle about 1 tablespoon remaining soy sauce mixture over each serving.

Cook's Notes

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.