Japanese Chicken Breast Plate
664
Calories
68g
Protein
60g
Carbs
17g
Fat
Chicken Breast seared and served over cup cooked brown rice with cup broccoli florets and bright aromatics.
Protein 68g · Carbs 60g · Fat 17g
15 min
Prep
15 min
Cook
$4
Per Plate
664
Calories
What You Need
- 6 oz chicken breast
- 1 cup cooked brown rice
- 1.5 cups cooked broccoli (from about 2.25 cups raw florets)
- 1 cup cooked spinach (from 10 oz raw, one bag)
- 1 tbsp tamari
- 1 tsp sesame oil
- 1 tsp grated ginger
- 1 tbsp toasted sesame seeds
- 2 scallions, sliced
- 12 oz chicken breast
- 2 cup cooked brown rice
- 3 cups cooked broccoli (from about 2.25 cups raw florets)
- 2 cup cooked spinach (from 10 oz raw, one bag)
- 2 tbsp tamari
- 2 tsp sesame oil
- 2 tsp grated ginger
- 2 tbsp toasted sesame seeds
- 4 scallions, sliced
- 18 oz chicken breast
- 3 cup cooked brown rice
- 4 1/2 cups cooked broccoli (from about 2.25 cups raw florets)
- 3 cup cooked spinach (from 10 oz raw, one bag)
- 3 tbsp tamari
- 3 tsp sesame oil
- 3 tsp grated ginger
- 3 tbsp toasted sesame seeds
- 6 scallions, sliced
- 24 oz chicken breast
- 4 cup cooked brown rice
- 6 cups cooked broccoli (from about 2.25 cups raw florets)
- 4 cup cooked spinach (from 10 oz raw, one bag)
- 4 tbsp tamari
- 4 tsp sesame oil
- 4 tsp grated ginger
- 4 tbsp toasted sesame seeds
- 8 scallions, sliced
Before You Start
Pat the chicken dry, cut the broccoli into florets, rinse the spinach, grate the ginger, and warm the rice.
How To Make It
- Season and sear the chicken breast in a pan over medium, 6 to 8 minutes a side, until golden and it reaches 165°F in the center with no pink, then set it aside to rest.
- Steam the broccoli in a covered pan with a splash of water, 3 to 4 minutes, until bright green and just tender.
- Add the spinach and cook, 2 to 3 minutes, until it wilts down.
- Stir the tamari, ginger, and sesame oil together in the pan and warm, about 1 minute, until it bubbles into a light glaze, then toss the vegetables through.
- Slice the chicken, coat it in the glaze, and serve over the brown rice with the vegetables, sesame seeds, and scallions.
Fix It: If the glaze gets too thick and sticky, loosen it with a splash of water off the heat.
Air Fryer
- Heat the air fryer to 380F.
- Add the ingredients you would cook on the stove or in the oven in a single layer, without crowding the basket.
- Cook for about 15 minutes, shaking the basket halfway, until cooked through and lightly crisp.
- Let it rest a minute, then finish and plate the dish as written in the steps above.
Microwave
- Add the ingredients you would cook together to a microwave safe bowl along with their liquid.
- Cover loosely and microwave in one minute bursts, stirring between each, until hot through.
- Let it stand for a minute, then finish and plate the dish as written in the steps above.
Nutrition Per Serving
- Calories664
- Protein68g
- Carbs60g
- Fat17g
- Fiber10g
- Sodium1105mg
Bonus Benefits
- Eating Well
- A Healthy Weight
- Steady Energy
- Blood Sugar
- Joint Comfort
Reported to quietly support, as I've found in my research.
Chef's Wisdom:
Sesame: healthy fats, reported to reported to add richness in a small amount.
Sesame: healthy fats, reported to reported to add richness in a small amount.
Tools For This Recipe
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