Sesame Ginger Chicken and Brown Rice Bowl

This Asian-Inspired dinner recipe combines authentic flavors with modern cooking techniques. This recipe is adjusted for users experiencing High blood pressure. Ready in 25 minutes, serves 4 people. Serve warm in deep bowls, garnished with fresh sliced scallions and a side of lightly steamed baby bok choy or broccoli.

Cuisine: Asian-Inspired Type: Dinner Time: 25 min Servings: 4 Calories: 535 per serving
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Nutrition Information

Each serving contains approximately 535 calories and 44.0g of protein. Macronutrients include 65.0g carbohydrates and 11.0g fats per serving.

Per Serving

Calories
535
Protein
44.0g
Carbohydrates
65.0g
Fats
11.0g

Total

Calories
2140
Protein
176.0g
Carbohydrates
260.0g
Fats
44.0g

Ingredients

This recipe requires 10 ingredients. All ingredients are commonly available at grocery stores.

  • 16.0 oz Unsalted cooked chicken breast
    diced into small bite-sized pieces for children, no added salt
  • 1.5 cup Brown rice
    dry, uncooked (yields about 4 cups cooked)
  • 4.0 cup Broccoli florets
    cut into small bite-sized pieces to prevent choking
  • 3.0 tbsp Unseasoned rice vinegar
    sodium-free
  • 2.0 tbsp Fresh ginger root
    peeled and freshly grated
  • 4.0 clove Garlic
    finely minced
  • 1.0 tbsp Toasted sesame oil
    for rich flavor without sodium
  • 1.0 whole Lime
    juiced for a bright finish
  • 3.0 whole Scallions
    thinly sliced for garnish
  • 1.0 tbsp Toasted sesame seeds
    for garnish

Instructions

Follow these 3 steps to prepare this dish. Each step includes detailed instructions for best results.

1. Mise en Place & Advance Preparation

  1. Gather equipment: cutting board, chef's knife, grater, measuring spoons, a large wok or skillet, and a medium pot with a steamer basket.
  2. Begin cooking 1.5 cups (280g) of quick-cooking brown rice in a separate pot according to package instructions, or set aside pre-cooked leftover rice.
  3. Wash all produce. Dice 16 oz (450g) of unsalted cooked chicken breast into small bite-sized pieces. Cut 4 cups (350g) of broccoli into small florets.
  4. Peel and grate fresh ginger root to yield 2 tbsp (30g). Finely mince 4 cloves of garlic (20g). Thinly slice 3 whole scallions (45g) for garnish. Extract the juice of 1 whole lime (60ml).
  5. In a small mixing bowl, whisk together 3 tbsp (45ml) sodium-free unseasoned rice vinegar, the grated ginger, the minced garlic, and 1 tbsp (15ml) toasted sesame oil to create the sauce base.

2. Steaming the Broccoli

  1. Place the 4 cups (350g) of broccoli florets into a steamer basket over boiling water in a medium pot.
  2. Cover and steam the broccoli until tender-crisp to retain color and nutrients.

3. Heating the Chicken and Aromatics

  1. Place a large wok or skillet over medium heat and add the 16 oz (450g) of diced cooked chicken breast.
  2. Pour the prepared ginger-garlic-vinegar sauce evenly over the chicken and stir to coat.
  3. Sauté the mixture, stirring frequently, until the chicken is heated completely through and the garlic and ginger aromatics are highly fragrant.
  4. Transfer the steamed broccoli (350g) into the wok with the chicken. Stir thoroughly to combine all ingredients and coat with the sauce, then remove from heat.
  5. Stir the freshly squeezed lime juice (60ml) into the warm chicken and broccoli mixture to add a bright, tangy finish.

Plating

  1. Spoon a fluffy, steaming portion of brown rice into the bottom of a wide, shallow bowl, pressing it gently to create an even base.
  2. Spoon the hot sesame ginger chicken and vibrant green broccoli over the rice, arranging them slightly off-center to let the rice peek through.
  3. Drizzle any of the aromatic, toasted sesame pan juices directly over the chicken and rice to ensure maximum flavor in every bite.
  4. Scatter the thinly sliced scallions and toasted sesame seeds generously over the top for an authentic, textured finish.
  5. Finish the bowl with a final squeeze of fresh lime juice just before serving to add a bright, zesty kick.

Family Beverage

Sparkling water infused with fresh cucumber slices and mint

Alcohol Beverage

Crisp Sauvignon Blanc or a dry Riesling

Serving Suggestions

Serve warm in deep bowls, garnished with fresh sliced scallions and a side of lightly steamed baby bok choy or broccoli.

Notes

Using pre-cooked brown rice and leftover unsalted roasted chicken makes this a very quick weeknight meal. To maximize flavor without relying on salt, be generous with fresh aromatics like grated ginger and minced garlic. A final splash of rice vinegar and a squeeze of fresh lime juice right before serving provides a bright, tangy finish that tricks the palate into not missing the salt.

Storage

Store the cooked chicken and broccoli mixture separately from the brown rice in airtight containers in the refrigerator for up to 3 days. Keeping the components separate maintains the texture of the rice and the crunch of the vegetables.

Freezing

Freeze the chicken and brown rice in separate freezer-safe containers for up to 2 months. Thaw completely overnight in the refrigerator before reheating. Note that previously frozen broccoli will have a softer texture.

Dietary Information

Allergen information: This recipe contains or may contain the following allergens: sesame. Always check ingredient labels if you have severe allergies.

Dietary considerations: Consult the nutrition information above for detailed macronutrient breakdown. This recipe can be modified to accommodate various dietary preferences.

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