Chicken Poke Bowls

• 分量: 4 servings
• 調理時間: 20 minutes
• 総時間: 30 minutes

材料

• 500g of chicken breast

• 1 cup of rice

• Miso paste (substitute for 1-2tbsp plain flour if needed)

• Honey

• Rice vinegar

• Soy sauce

• 2x crushed Garlic cloves

• 40g of Ginger, peeled and grated

• half cucumber

• 3 carrots

• spring onions

• broccoli

• Frozen edamame beans

• 2 limes (1 for juicing)

• Sesame oil

• sweet chilli sauce

• (Optional) pickled onions

• (Optional) mini corn & mangetout

手順

1. Make the chicken marinade:

In a glass mixing bowl, add:

• 2 tablespoons of miso paste

• 1 tablespoon of rice vinegar

• 1 tablespoon of soy sauce

• 1 tablespoon of honey,

• 2 cloves of crushed garlic

• Grated ginger

• 2 tablespoons of olive oil

Using a fork, break up the miso paste in the bowl then mix everything into a cohesive sauce.

2. Prepare to cook:

1. Place a large pot of water on the boil for the rice. Place a second, smaller pot of water on the boil for the broccoli.

2. Dice the chicken, then add it into the bowl with the marinade and mix thoroughly, coating the chicken. Place this mixture in the fridge to marinate, while you prep the rest.

3. Use a peeler to create peeled carrots. Slice the cucumber and then halve the slices.

4. Chop the mini corn and mangetout if using.

Cook the rice, chicken and broccoli

1. Once the pots are boiling, boil the rice for 12 minutes. Boil the broccoli for 5 mins. While this boils, wok fry the chicken until browned.

2. Add the broccoli to the wok for a few minutes to brown. Add the frozen edamame towards the end and cook until thawed. If using baby corn or mangetout, add it now. Fry until cooked.

3. Once the rice is done, drain the rice and set aside to cool.

Make the dressing

In a small bowl, add 1 tablespoon of soy sauce, 1 tablespoon of chilli jam, 1 tablespoon of sesame oil, 2 tablespoons of rice vinegar and juice half a lime into it.

Assemble the poke bowls

Divide the rice between bowls. Top with the carrot peels and sliced cucumber halves. Add the chicken to the bowls. Drizzle the dressing all over all the bowls. Scatter over the chopped nuts or seeds, if using. Serve with a quartered lime.

Optional added extras:

• Add sesame seeds or chopped nuts as a topper

• Add pickled onions

栄養

• サービングサイズ: 350G
• カロリー: 588
• 脂肪総量: 18.9g
• 飽和脂肪: 3.1g
• 不飽和脂肪: 8.1g
• トランス脂肪: 0g
• コレステロール: 89.6mg
• ナトリウム: 947.7mg
• 炭水化物総量: 78.2g
• 食物繊維: 3.4g
• 糖質総量: 8.8g
• タンパク質: 27.7g