Description
Power up your afternoon with this Teriyaki Chicken Power Bowl! With the whole grain spelt as the base and topped with sautéed chicken and vegetables coated in teriyaki sauce, it is the perfect balance of sweet and savory.
Ingredients
Units
Scale
For the Teriyaki Sauce:
- 1/4 cold cup water
- 1 Tablespoon cornstarch
- 1/4 cup lite soy sauce
- 1 teaspoon sesame seed oil
- 1/4 cup water
- 2 Tablespoons brown sugar
- 1/2 teaspoon fresh grated ginger
- 1 clove garlic, minced
- 1 Tablespoon honey
For the Bowls:
- 2 cups cooked spelt berries, divided (if you don’t have spelt, you can sub in any cooked grain such as brown rice or quinoa)
- 2 Tbsp olive oil, divided
- 1/2 lb boneless, skinless chicken breast, cut into 1 inch pieces
- 1/2 cup diced onion
- 2 cups chopped broccoli
- 1 cup matchstix carrots
- 1 cup shelled edamame
Instructions
For the Teriyaki Sauce:
- Whisk together the water and the cornstarch in a small cup or bowl, set aside.
- In a small saucepan over medium heat, combine the soy sauce, sesame seed oil, water, brown sugar, ginger, garlic and honey. Bring to a simmer, then slowly whisk in the water/cornstarch mix. Continue to whisk until the sauce starts to thicken, about 2 minutes. Remove from heat.
For the Bowls:
- If you haven’t already, prepare & cook spelt (or other whole grain) according to package directions and chop/dice veggies and chicken. Set aside.
- Heat 1 tablespoon olive oil in a large skillet over medium heat. Add in the chicken and cook until browned on the outside, about 3-4 minutes. Add in the diced onion and continue cooking until the onion has softened and the chicken is cooked through. Transfer the chicken and onion from the skillet to a bowl; set aside.
- In the skillet add the remaining 1 tablespoon olive oil along with the broccoli and carrots. Saute until the veggies begin to become tender, about 5-7 minutes, stirring often. Add in the edamame and cooked chicken & onions. Stir and cook until the edamame is heated through. Stir in the prepared teriyaki sauce and remove from the heat.
- Place 1/2 cup of the spelt into 4 bowls or containers. Divide the chicken/veggie mixture evenly among the bowls. Enjoy!
Notes
Feel free to customize this recipe according to your taste preference or what you have on hand. For example, switch the spelt for another whole grain of your liking or add in mushrooms or celery for your veggies.
This dish makes a great meal-prep item. Prep ahead to have a healthy lunch all week!
Nutrition
- Serving Size: 1 bowl
- Calories: 535
- Sugar: 15 g
- Sodium: 500 mg
- Fat: 12 g
- Saturated Fat: 2 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 82 g
- Fiber: 18 g
- Protein: 30 g
- Cholesterol: 28 mg