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- Chicken - 2 boneless, skinless chicken breasts, diced - Marinade Components - 2 tablespoons sesame oil - 2 tablespoons low-sodium soy sauce - 1 tablespoon honey or maple syrup - 1 tablespoon rice vinegar - 2 cloves garlic, minced - 1 inch ginger, grated - Vegetables and Grains - 1 cup broccoli florets - 1 red bell pepper, sliced - 1 cup cooked brown rice or quinoa - 2 green onions, sliced - 2 tablespoons sesame seeds - Salt and pepper to taste To make a healthy sesame chicken bowl, start with fresh ingredients. The chicken gives protein and flavor. The marinade adds depth. You want to soak the chicken for at least 15 minutes. This helps it absorb all the tasty flavors. For veggies, broccoli and red bell pepper bring color and crunch. They cook quickly and stay crisp. You can use brown rice or quinoa as a base. Both are great for adding fiber. Don’t forget green onions and sesame seeds for garnish. They add a nice finish. Each ingredient plays a role. Choose quality, fresh items for the best taste. Enjoy creating a balanced meal that looks good and tastes even better! {{ingredient_image_1}} To start, you need to prepare the marinade. In a medium bowl, mix the diced chicken with half of the sesame oil, low-sodium soy sauce, honey or maple syrup, rice vinegar, minced garlic, and grated ginger. This blend adds flavor and keeps the chicken moist. You should marinate the chicken for at least 15 minutes. This time allows the chicken to soak up the flavors. Marinating is essential because it makes the chicken tender and tasty. Now it’s time to cook the chicken. Heat a large skillet or wok over medium-high heat. Add the remaining sesame oil and the marinated chicken. Remember to reserve the marinade for later. Cook the chicken for about 5 to 7 minutes. Keep stirring occasionally to ensure even cooking. You’ll know it’s done when the chicken is browned and fully cooked. Season it with salt and pepper to taste. This step adds a nice crust and enhances the flavor. Next, it’s time to add the veggies. Toss in the broccoli florets and sliced red bell pepper into the skillet. Pour in the reserved marinade to keep everything moist. Stir the vegetables for about 3 to 4 minutes. This cooking time helps keep them tender-crisp, which is important for texture and nutrition. You want them to stay bright and vibrant. They will add color and crunch to your bowl. For a tasty twist, try different marinades. You can use teriyaki sauce or even a spicy chili sauce. Both add a nice kick. Fresh ingredients make a big difference. Use crisp veggies and fragrant herbs. They bring life to your dish and boost flavor. Choosing between a skillet or a wok? A wok heats evenly and cooks food fast. It’s great for stir-frying. A skillet works well too. Just keep an eye on your heat. Start with medium-high, then lower it if needed. This way, your chicken cooks perfectly without burning. Garnishing matters! Sprinkle green onions and sesame seeds on top. This adds color and crunch. Serve it in a nice bowl to impress. Think about layering your dish. Start with grains, then add chicken and veggies on top. A beautiful plate makes meals more enjoyable. Pro Tips Marinate for Flavor: Allow the chicken to marinate for at least 30 minutes or up to overnight for deeper flavor absorption. Vegetable Variations: Feel free to add other vegetables like snap peas, carrots, or mushrooms for added color and nutrition. Perfectly Cooked Rice or Quinoa: Use a rice cooker or instant pot to ensure perfectly cooked brown rice or quinoa every time. Garnish Wisely: Experiment with different garnishes like crushed peanuts or cilantro for an extra layer of flavor and texture. {{image_2}} If you want a vegetarian option, try using tofu or tempeh. Both are great sources of protein. Tofu is soft and absorbs flavors well. Tempeh has a nutty taste and a firm texture. Both can be marinated just like chicken. For those who need gluten-free options, choose tamari instead of soy sauce. Tamari has a similar taste but is made without wheat. You can also look for gluten-free soy sauces at the store. Always check labels to ensure they meet your dietary needs. Brown rice is a classic choice for this bowl. It adds fiber and nutrients. Quinoa is another excellent option. It cooks quickly and is packed with protein. Both grains give a nice texture to your meal. You can also explore other whole grains. Barley or farro can add a different taste. They are hearty and very filling. Experiment with what you have on hand for variety. Swapping vegetables can keep your dish fresh and exciting. In spring, add asparagus or snap peas. In summer, zucchini and corn are tasty choices. Fall brings squash, while winter is great for carrots and kale. Using frozen veggies is a smart option too. They are often picked at peak ripeness. Just toss them in at the end of cooking. This saves time and keeps the meal nutritious. Leftovers from your Healthy Sesame Chicken Bowl can last in the fridge for about three days. To keep them fresh, store them in airtight containers. Glass containers work best as they do not absorb odors. Make sure to cool the food before sealing it up. You can freeze the cooked sesame chicken bowl for up to three months. To freeze, let the dish cool completely. Then, transfer it to freezer-safe bags or containers. Try to remove as much air as possible to prevent freezer burn. For reheating, thaw it overnight in the fridge for best results. To keep the chicken tender, reheat it in a skillet over medium heat. Add a splash of water or broth to maintain moisture. If you use a microwave, cover the bowl with a damp paper towel to avoid dryness. Avoid reheating too long to keep the texture right and prevent sogginess. Yes, you can make the sesame chicken ahead. To prep, marinate the chicken in advance. Store it in the fridge for up to a day. This helps flavors develop. When ready to cook, just heat your skillet and follow the steps. If you want to save even more time, you can cook the chicken and veggies and store them separately. This way, you can mix fresh rice or quinoa right before eating. This healthy sesame chicken bowl pairs well with many sides. Here are some tasty ideas: - Steamed edamame for a protein boost. - A fresh salad with cucumbers and carrots. - Crispy spring rolls for a fun crunch. - A side of pickled vegetables for tanginess. These options will add more color and flavor to your meal. Each side can help balance the dish. Absolutely! This recipe works great for meal prep. To portion for the week, divide the chicken and veggies into containers. Add a serving of brown rice or quinoa in each. Use airtight containers to keep the meals fresh. You can store them in the fridge for up to four days. For longer storage, freeze portions. Just reheat when you're ready to enjoy. This method saves time and keeps meals healthy! This blog post covered key steps to make a delicious sesame chicken dish. We discussed ingredients, marinating tips, cooking methods, and even storage advice. Flavor is key, so consider fresh ingredients and alternative marinades. Don’t forget about variations for dietary needs and seasonal veggies. With these tips, you can make meals easier and tastier. Remember, cooking should be fun and creative. Enjoy experimenting to find your perfect mix!

Healthy Sesame Chicken Bowl

A nutritious and flavorful bowl featuring marinated chicken, fresh vegetables, and a savory sesame sauce.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Course Main Course
Cuisine Asian
Servings 4

Ingredients
  

  • 2 pieces boneless, skinless chicken breasts, diced
  • 2 tablespoons sesame oil
  • 2 tablespoons low-sodium soy sauce
  • 1 tablespoon honey or maple syrup
  • 1 tablespoon rice vinegar
  • 2 cloves garlic, minced
  • 1 inch ginger, grated
  • 1 cup broccoli florets
  • 1 piece red bell pepper, sliced
  • 1 cup cooked brown rice or quinoa
  • 2 pieces green onions, sliced
  • 2 tablespoons sesame seeds
  • to taste salt and pepper

Instructions
 

  • In a medium bowl, combine the diced chicken, half of the sesame oil, soy sauce, honey (or maple syrup), rice vinegar, minced garlic, and grated ginger. Mix well to coat the chicken. Marinate for at least 15 minutes.
  • Heat a large skillet or wok over medium-high heat. Add the remaining sesame oil and the marinated chicken (reserve the marinade). Cook for about 5-7 minutes or until the chicken is browned and fully cooked, stirring occasionally. Season with salt and pepper to taste.
  • Add the broccoli florets and sliced bell pepper to the skillet. Pour in the reserved marinade and stir until the vegetables are tender-crisp, about 3-4 minutes.
  • Serve the chicken and vegetable mixture over a bed of cooked brown rice or quinoa.
  • Garnish with sliced green onions and sprinkle sesame seeds on top.

Notes

Marinate the chicken for more flavor. You can substitute quinoa with brown rice.
Keyword bowl, broccoli, chicken, healthy, quinoa, sesame