Your Recipe

Honey Sesame Chicken Lunch Bowls

Ingrédient Quantité Calories
Broccoli 106.5g 36kcal
Chicken broiler, raw, meat only boneless breast 174g 209kcal
Riz blanc à long grain cru 70.3g 257kcal
Bouillon de poulet 31.2g 83kcal
Miel 44.2g 134kcal
Petits pois 100.5g 84kcal
Huile d'olive 14g 124kcal
Amidon de maïs 1.25g 5kcal
Huile, sésame, salade ou cuisson 13.6g 120kcal
Sauce soja à base de soja et de blé (shoyu), faible teneur en sodium 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

Valeurs nutritives
Taille des portions 161 g | ml
Quantité par portion 276
1154
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 9.5g 12%
Gras saturés 1.5g 8%
Sodium 2687mg 117%
Total des glucides 32g 12%
Fibres alimentaires 2.5g 9%
Sucre 13g
Protéine 16g 33%
Vitamine D 0mcg 0%
Calcium 48mg 4%
Fer 1.9mg 11%
Potassium 425mg 9%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 22.219 mcg 2%
Thiamine [B1] 0.243 mg 20%
Riboflavine [B2] 0.245 mg 19%
Niacine [B3] 6.048 mg 38%
Acide pantothénique [B5] 1.168 mg 23%
Vitamine B6 0.528 mg 31%
Cobalamine [B12] 0.115 mcg 0%
Floate [B9] 116.963 mcg 0%
Vitamine C 27.458 mg 31%
Vitamine D 0 mcg 0%
Vitamine E 1.184 mg 8%
Vitamine K 39.799 mcg 33%
Bétaïne 11.808 mg 0%
Choline 65.284 mg 12%
Carbohydrates
nutriment Quantité DV
Total des glucides 31.8 g 12%
Sugars 12.5 g 25%
Fibres alimentaires 2.5 g 9%
Carbohydrate 30.2 g 0%
Glucides nets 19.3g
acides aminés
nutriment Quantité DV
Alanine 0.874 g 0%
Arginine 1.033 g 0%
Acide aspartique 1.351 g 0%
Cystéine 0.144 g 0%
Acide glutamique 2.396 g 0%
Glycine 0.633 g 0%
Histidine 0.474 g 0%
Isoleucine 0.695 g 0%
Leucine 1.16 g 0%
Lysine 1.177 g 0%
Méthionine 0.335 g 0%
Phénylalanine 0.618 g 0%
Proline 0.584 g 0%
Sérine 0.623 g 0%
Thréonine 0.642 g 0%
Tryptophane 0.156 g 0%
Tyrosine 0.456 g 0%
Valine 0.771 g 0%
Minéraux
nutriment Quantité DV
Calcium 48.31 mg 4%
Cuivre 0.13 mg 14%
Fluorure 0.77 mcg 0%
Fer 1.95 mg 11%
Magnésium 51.79 mg 12%
Manganèse 0.63 mg 27%
Phosphore 209.91 mg 17%
Potassium 425.32 mg 9%
Sélénium 16.11 mcg 29%
Sodium 2687.04 mg 117%
Zinc 1.1 mg 10%
autres
nutriment Quantité DV
Eau 96.233 g 0%
Cendres 7.126 g 0%