Your Recipe

Honey Sesame Chicken Lunch Bowls

Složka Množství Kalorie
Brokolice 106.5g 36kcal
Kuřecí brojler, syrové maso, vykostěná prsa 174g 209kcal
Rýžová bílá dlouhozrnná syrová 70.3g 257kcal
Bujón/kuřecí vývar 31.2g 83kcal
Med 44.2g 134kcal
Hrách 100.5g 84kcal
Olivový olej 14g 124kcal
Kukuřičný škrob 1.25g 5kcal
Olej, sezamový, salátový nebo na vaření 13.6g 120kcal
Sójová omáčka s nízkým obsahem sodíku 88.3g 50kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
Honey Sesame Sauce:
0.13 cup chicken stock or water
0.13 cup reduced sodium soy sauce
0.13 cup honey (or maple syrup)
0.5 tablespoon sesame oil
0.25 teaspoon red pepper flakes
0.5 teaspoon cornstarch
Chicken Lunch Bowls:
0.38 cup rice (uncooked; or roughly 2 cups cooked)
1 tablespoons olive oil (divided)
1.5 cups broccoli (chopped into small pieces)
1.5 cups snap peas (ends trimmed)
1 large chicken breasts (cut into 1 inch cubes)
salt & pepper
sesame seeds (garnish)
Instructions
Shake together all honey sesame sauce ingredients and set aside.
Cook rice according to package instructions. Divide between 4 storage containers.
Heat 1 tablespoon olive oil in a large pan. Add broccoli and snap peas. Cook for 5-7 minutes, until bright green and tender. Add to the rice in the storage containers.
Add remaining 1 tablespoon olive oil to pan. Add the chicken to the pan. Season with salt and pepper, and red pepper flakes (if desired). Cook for 7-10 minutes, until cooked through.
Add the sauce to the pan and simmer for 2 minutes, until thickened.
Add the chicken to the lunch containers and drizzle with sauce. Garnish with sesame seeds if desired.
Store in the fridge for up to 4 days. Reheat to serve.
Notes
* If you are looking for ways to lighten this recipe up, try halving the sauce or swap part of the rice for cauliflower rice

nutriční údaje
Velikost porce 161 g | ml
Množství na porci 276
1154
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 9.5g 12%
Nasycené tuky 1.5g 8%
Sodík 2687mg 117%
Sacharidy celkem 32g 12%
Vláknina 2.5g 9%
Cukr 13g
Bílkoviny 16g 33%
Vitamin D 0mcg 0%
Vápník 48mg 4%
Železo 1.9mg 11%
Draslík 425mg 9%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 22.219 mcg 2%
Thiamin [B1] 0.243 mg 20%
Riboflavin [B2] 0.245 mg 19%
Niacin [B3] 6.048 mg 38%
Kyselina pantotenová [B5] 1.168 mg 23%
Vitamin B6 0.528 mg 31%
Kobalamin [B12] 0.115 mcg 0%
Floát [B9] 116.963 mcg 0%
Vitamin C 27.458 mg 31%
Vitamin D 0 mcg 0%
Vitamin E 1.184 mg 8%
Vitamin K 39.799 mcg 33%
Betain 11.808 mg 0%
Cholin 65.284 mg 12%
Carbohydrates
živina Množství DV
Sacharidy celkem 31.8 g 12%
Sugars 12.5 g 25%
Vláknina 2.5 g 9%
Carbohydrate 30.2 g 0%
Čisté sacharidy 19.3g
aminokyseliny
živina Množství DV
Alanin 0.874 g 0%
Arginin 1.033 g 0%
Kyselina asparagová 1.351 g 0%
Cystein 0.144 g 0%
kyselina glutamová 2.396 g 0%
Glycin 0.633 g 0%
Histidin 0.474 g 0%
Izoleucin 0.695 g 0%
Leucin 1.16 g 0%
Lysin 1.177 g 0%
Metionin 0.335 g 0%
Fenylalanin 0.618 g 0%
Prolin 0.584 g 0%
Serin 0.623 g 0%
Treonin 0.642 g 0%
Tryptofan 0.156 g 0%
Tyrosin 0.456 g 0%
Valin 0.771 g 0%
Minerály
živina Množství DV
Vápník 48.31 mg 4%
Měď 0.13 mg 14%
Fluorid 0.77 mcg 0%
Železo 1.95 mg 11%
Hořčík 51.79 mg 12%
Mangan 0.63 mg 27%
Fosfor 209.91 mg 17%
Draslík 425.32 mg 9%
Selen 16.11 mcg 29%
Sodík 2687.04 mg 117%
Zinek 1.1 mg 10%
další
živina Množství DV
Voda 96.233 g 0%
Popel 7.126 g 0%