Teriyaki Chicken with Rice & Broccoli (30 g Protein)
Ingredients (1 serving)
• 120 g chicken breast (raw, skinless)
• 125 g cooked long-grain white rice
• 80 g broccoli
• 1 tbsp teriyaki sauce
• 1 tsp sesame oil or olive oil
• 1 tsp garlic (minced)
• Optional: sesame seeds, spring onion
Instructions
1. Cook the rice
• Cook long-grain rice normally (about 40–45 g uncooked gives ~125 g cooked).
2. Cook the chicken
• Cut chicken into bite-size pieces.
• Heat 1 tsp oil in a pan on medium heat.
• Add garlic and chicken.
• Cook 5–7 minutes until browned.
3. Add teriyaki
• Add 1 tbsp teriyaki sauce.
• Stir and cook 1–2 minutes until glazed.
4. Cook broccoli
• Steam or microwave broccoli for 3–4 minutes until tender.
5. Assemble
• Bowl with rice → chicken → broccoli.
• Optional: sprinkle sesame seeds
Teriyaki Chicken with Rice & Broccoli (30 g Protein)
Ingredients (1 serving)
• 120 g chicken breast (raw, skinless)
• 125 g cooked long-grain white rice
• 80 g broccoli
• 1 tbsp teriyaki sauce
• 1 tsp sesame oil or olive oil
• 1 tsp garlic (minced)
• Optional: sesame seeds, spring onion
Instructions
1. Cook the rice
• Cook long-grain rice normally (about 40–45 g uncooked gives ~125 g cooked).
2. Cook the chicken
• Cut chicken into bite-size pieces.
• Heat 1 tsp oil in a pan on medium heat.
• Add garlic and chicken.
• Cook 5–7 minutes until browned.
3. Add teriyaki
• Add 1 tbsp teriyaki sauce.
• Stir and cook 1–2 minutes until glazed.
4. Cook broccoli
• Steam or microwave broccoli for 3–4 minutes until tender.
5. Assemble
• Bowl with rice → chicken → broccoli.
• Optional: sprinkle sesame seeds