Your Recipe

Honey Sesame Chicken Lunch Bowls

Zutat  Menge  Kalorien 
Brokkoli, roh 106.5g 36kcal
Masthähnchen, roh, nur Fleisch, Brust ohne Knochen 174g 209kcal
Reis weiß langkörnig roh 70.3g 257kcal
Bouillon/Hühnerbrühe 31.2g 83kcal
Honig 44.2g 134kcal
Erbsen 100.5g 84kcal
Olivenöl 14g 124kcal
Speisestärke 1.25g 5kcal
Öl, Sesam, Salat oder zum Kochen 13.6g 120kcal
Sojasauce aus Soja und Weizen (Shoyu), natriumarm 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

Nährwertangaben 
Portionsgröße  161 g | ml
Menge pro Portion  276
1154
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 9.5g 12%
Gesättigte Fettsäuren  1.5g 8%
Natrium 2687mg 117%
Gesamte Kohlenhydrate  32g 12%
Ballaststoffe  2.5g 9%
Zucker  13g
Protein  16g 33%
Vitamin D 0mcg 0%
Kalzium 48mg 4%
Eisen  1.9mg 11%
Kalium 425mg 9%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  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%
Pantothensäure [B5] 1.168 mg 23%
Vitamin B6 0.528 mg 31%
Cobalamin [B12] 0.115 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  31.8 g 12%
Sugars 12.5 g 25%
Ballaststoffe  2.5 g 9%
Carbohydrate 30.2 g 0%
Netto-Kohlenhydrate 19.3g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.874 g 0%
Arginin 1.033 g 0%
Asparaginsäure 1.351 g 0%
Cystein 0.144 g 0%
Glutaminsäure 2.396 g 0%
Glycin 0.633 g 0%
Histidin 0.474 g 0%
Isoleucin 0.695 g 0%
Leucin 1.16 g 0%
Lysin 1.177 g 0%
Methionin 0.335 g 0%
Phenylalanin 0.618 g 0%
Prolin 0.584 g 0%
Serin 0.623 g 0%
Threonin 0.642 g 0%
Tryptophan 0.156 g 0%
Tyrosin 0.456 g 0%
Valin 0.771 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 48.31 mg 4%
Kupfer 0.13 mg 14%
Fluorid 0.77 mcg 0%
Eisen  1.95 mg 11%
Magnesium 51.79 mg 12%
Mangan 0.63 mg 27%
Phosphor 209.91 mg 17%
Kalium 425.32 mg 9%
Selen 16.11 mcg 29%
Natrium 2687.04 mg 117%
Zink 1.1 mg 10%
andere
Nährstoff Menge  DV
Wasser 96.233 g 0%
Asche 7.126 g 0%