Teriyaki Chicken Bowl

Teriyaki Chicken Bowl

Ready in 30 minutes Serves 4
This dish most recently appeared in Fresh Start (5 Nights For 4) on Sunday, September 3, 2017.

With sesame slaw and nori.


Ingredients

JAPANESE RICE

  • ¾ cup Japanese brown rice
  • 1 cup water
  • 2 teaspoons rice wine vinegar

TERIYAKI CHICKEN

  • 1 teaspoon sesame oil, for cooking
  • 550g chicken breasts
  • 2 tablespoons refined sugar free teriyaki sauce
  • ½ pack sesame seeds

SESAME SLAW

  • ½ teaspoon runny honey (optional)
  • 3 tablespoons refined sugar free teriyaki sauce
  • 1½ tablespoons rice wine vinegar
  • ½ bag baby spinach leaves
  • ¼ cabbage
  • 2 carrots
  • 1 capsicum
  • ½ pack sesame seeds

TO SERVE

  • 1 pack nori sheets
  • Remaining refined sugar free teriyaki sauce

Steps

  1. oven to 220°C. Line an oven tray (with a lip) with baking paper.
  2. Combine rice, water, rice wine vinegar and a good pinch of salt in a small pot and bring to the boil. As soon as it boils, cover with a tight-fitting lid and reduce to lowest heat to cook for 15 minutes. Turn off heat and leave to steam, still covered, for a further 8 minutes. Do not lift lid during cooking.
  3. While rice is cooking, heat sesame oil in a large fry-pan on high heat. Pat chicken dry and lightly season. Cook for about 3 minutes each side, until golden. Transfer to prepared tray and brush with first measure of teriyaki sauce and sprinkle with first measure of sesame seeds. Bake for 5-10 minutes (depending on thickness), until cooked through. Cover to rest then slice thickly.
  4. While chicken is cooking in pan and oven, prepare the slaw. In a large bowl, combine honey (if using) with second measure of teriyaki sauce and rice wine vinegar. Thinly slice baby spinach; thinly slice cabbage until you have 3-4 cups worth; peel and grate carrots (or use a julienne peeler or spiralizer to create carrot noodles); remove core and seeds from capsicum and thinly slice. Place all in bowl with teriyaki sauce/vinegar mixture and second measure of sesame seeds.
  5. Toss slaw well to combine and season to taste, if needed. Tear nori sheets. Fluff up rice with a fork just before serving.
  6. divide Japanese rice, sesame slaw and teriyaki chicken (including any resting juices) between bowls. Drizzle over remaining teriyaki sauce and garnish with nori sheets.

Nutritional Information

Energy 1703 kj
407 kcal
Protein 37.7g
Carbohydrate 41.9g
Fat 8.8g