The Easiest Healthy Chicken Bowl Recipe

• tempo di preparazione: 15 minutes
• tempo totale: 15 minutes

Ingredienti

2 cups (360g) medium grain rice

2 cups (480mL) water

8 boneless skinless chicken thighs

Cooking spray

Kosher salt, to taste

6 Tbsp (90mL) soy sauce

4 Tbsp (60mL) rice vinegar

2 Tbsp (30mL) honey

1 red fresno chili (or red jalapeno), finely chopped

½ Tbsp (4g) corn starch

½ Tbsp (7mL) water

2 cloves garlic, finely chopped

3 Tbsp (45mL) white distilled vinegar

1 ½ Tbsp (22mL) water

1 tsp (3g) kosher salt

1 tsp (3g) sugar

2 large carrots, peeled and julienned ** See note at bottom **

1-2 Tbsp (15-30mL) canola or avocado oil

2 crowns fresh broccoli, florets removed and stems discarded

8oz (226g) frozen shelled edamame

Kosher salt, to taste

1 lemon, juiced

1 large ripe avocado, thinly sliced

Flaky salt, to taste

Green onions, thinly sliced

Furikake, optionally to taste

Istruzioni

Add your rice to the bowl of your rice cooker then wash by filling it with cold water, agitating using your hand to remove its excess starch, then tilting to drain as much of the water as possible without spilling any rice grains. Repeat about 2 more times or until the water runs clear. Drain completely, spread rice into an even layer, then set in your rice cooker. Gently cover with the water then close the lid and set to cook according to your rice cooker’s settings.

Preheat your oven to 375°F (191°C). Use convection if you have it.

Place your chicken thighs on a greased wire rack set over a foil lined baking sheet. Spray with cooking spray and season lightly with salt on both sides. Cook smooth side up in the oven for 30-35 minutes.

In a small saucepot, combine the soy sauce, rice vinegar, honey, and red fresno chili. Bring to a boil over medium high heat and let reduce for 1 minute, then lower the heat to medium. Whisk together your corn starch and water then vigorously stir the slurry into the soy sauce mixture. Once the sauce is thickened, cut off the heat and add your garlic, swirling to combine. If you want your sauce thicker, you can always make additional slurry and add it to the hot mixture, be cautious not to over thicken by adding too much.

Halfway through the chicken’s cooking time, brush your sauce on both sides of your thighs and then return to the oven. After the second half of cooking, glaze the thighs again with your sauce, set the chicken on the upper oven rack, and broil for 1-3 minutes, or until nicely caramelized. The internal temperature of your chicken should be 165°F (74°C) at the thickest part of the thigh.

While your chicken is cooking, begin the broccoli and edamame. In a 12 inch stainless steel saute pan, heated over medium high heat, pour in your oil. Once hot, add your broccoli and edamame and season generously with salt. Allow to sear undisturbed for 2-3 minutes then toss. Repeat this 1-2 more times, adjusting the heat as necessary, until the broccoli and edamame have some light char and caramelization, about 5 minutes. The vegetables should be cooked through but still have some crunch. Season to taste with salt and your lemon juice, toss and set to the side.

In a small bowl combine the vinegar, water, sugar, salt, and whisk until dissolved. Then add your carrots and toss to coat. Allow to sit in the juices until you’re ready to serve.

This can either be served this right away OR you can allow it to cool to room temp and assemble your bowls in storage containers to refrigerate and have as meal prep.

To serve: Once your rice is done, fluff it with a large spoon then add a generous portion to your bowl. Next, slice and add the chicken thigh, followed by your broccoli and edamame, carrots, avocado seasoned with the flaky salt, green onion, and furikake. Serve and enjoy!