Yield: 2 servings
Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes
Estimated Calories: ~620 per serving
Estimated Protein: ~46g per serving
Carbs: ~52g per serving
Fat: ~20g per serving
Ingredients
Chicken
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1 lb chicken breast, cut into bite-sized pieces
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1 Tbsp olive oil
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1 tsp garlic powder
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Salt and pepper to taste
Lighter Teriyaki Glaze
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2 cloves garlic, minced
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1 tsp fresh ginger, grated
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3 Tbsp low-sodium soy sauce
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1 Tbsp honey
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1 tsp sesame oil
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1 tsp cornstarch
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1 Tbsp water
Bowl Components
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1 cup cooked brown rice or brown rice blend
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1 cup shelled edamame
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1 cup broccoli florets
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1 cup cucumber, sliced
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1 large carrot, shaved into ribbons
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½ cup fresh pineapple, diced
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¼ cup pickled red onions
Optional Toppings
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Sesame seeds
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Green onions
Directions
Step 1 – Build the Foundation First
Cook the brown rice according to package directions. While the rice cooks, steam or roast the broccoli until bright green and tender.
In a small bowl, combine garlic, ginger, soy sauce, honey, and sesame oil. In another cup, mix the cornstarch with water.
(Getting the rice, broccoli, and sauce ready before touching the chicken makes the entire meal come together effortlessly.)
Step 2 – Cook the Chicken Until It Earns Its Color
Heat olive oil in a skillet over medium-high heat. Season the chicken with garlic powder, salt, and pepper.
Spread the chicken out in a single layer and resist the urge to constantly stir it. Let it develop a golden sear before flipping.
(That caramelization creates flavor that no bottled sauce can replace.)
Cook until the chicken is fully cooked through.
Step 3 – Glaze, Don't Drown
Reduce the heat slightly and pour in the teriyaki mixture.
Stir gently to coat the chicken, then add the cornstarch slurry. Continue stirring until the sauce thickens into a glossy glaze that clings to every piece.
(The goal is shiny chicken, not teriyaki soup.)
Remove from heat.
Step 4 – Give Every Bite a Job
Divide the rice between two bowls.
Arrange the broccoli, edamame, cucumber, carrot ribbons, pineapple, and pickled onions around the bowl. Place the glazed chicken in the center.
Sprinkle with sesame seeds and green onions if desired.
(A great bowl isn't just healthy it gives you crunch, sweetness, freshness, and warmth in the same bite.)
Step 5 – Healthy Doesn't Have to Mean Boring
The beauty of this bowl is flexibility. Swap chicken for salmon, add cabbage, use mango instead of pineapple, or increase the broccoli if you're trying to eat more vegetables.
The goal isn't perfection it's creating meals you'll actually look forward to eating again.
Fork Cancer Tip
Broccoli, edamame, carrots, onions, ginger, and garlic are all foods commonly found in nutrient-dense eating patterns that support overall wellness. Building meals around colorful vegetables, lean proteins, and minimally processed ingredients can help create sustainable habits that support long-term health.
