Baked Satay Chicken Bowls - Easy & Healthy Meal Prep

• porce: 4 servings
• aktivní čas: 15 minutes
• celkový čas: 53 minutes

Ingredience

Below for chicken over all 4 bowls

500 g chicken breast (diced)

1 tbsp low sodium soy sauce

1 tsp minced garlic

2 tsp satay seasoning/spice mix (15g)

2 tbsp light coconut milk (40g)

1 tbsp sweet or normal chilli sauce

Below for each of 4 bowls

3 tbsp dry rice (rinsed, 50g dry)

1/4 cup chicken stock (70ml)

2 tbsp light coconut milk (40g)

1/2 tsp minced garlic

1/4 tsp satay seasoning/spice mix

2-3 tbsp finely diced red onion

2-3 tbsp finely diced capsicum

1/2 head of chopped broccoli

3 tbsp frozen peas

Below for sauce to serve over 4 bowls

3 tbsp coconut milk (60g)

1 heaped tbsp peanut butter (30g)

1/2 tbsp low sodium soy sauce

1/2 tbsp rice wine vinegar (or 1/2 lemon or lime juiced)

1/2 tbsp zero calorie sweetener (sub white or brown sugar or honey)

1 tsp minced garlic

1-2 tsp chilli paste or sriracha

1/2 tsp satay seasoning/spice blend (optional)

10 g crushed peanuts (2.5g per bowl)

Pokyny

Dice the chicken breast then add the seasonings and mix well, marinate for at least 30 minutes

Preheat oven to 180c or 356F

Per oven safe glass bowl add 3 tbsp washed basmati rice, 1/4 cup chicken stock, 2 tbsp light coconut milk, 1/2 tsp garlic and mix well

Add equal parts diced capsicum, red onion, broccoli and peas and mix well

Equally divide the seasoned chicken breast mixture (about 135g) on top of each bowl and bake for 35-40 minutes

Whilst baking, prepare the satay sauce by mixing all ingredients until well combined- can heat it up over the stove to thicken it up

Once baked, top each bowl with equal parts of the satay sauce and some green onion and crushed peanuts for garnish and enjoy

Výživové údaje

• Kalorie: 498 kcal