This is the bowl from our “Honey Garlic Chicken Bowl” pin. The sauce is light, the chicken reheats well, and four bowls are done in about 25 minutes if your rice is already cooked.
Makes: 4 servings, 1 bowl each · Time: about 25 minutes, with rice that is already cooked · Protein: about 35 g per serving
Ingredients
- 1.1 lb (500 g) boneless, skinless chicken breast, cut into bite-size pieces
- 2 tablespoons honey (42 g)
- 2 tablespoons low-sodium soy sauce (28 g)
- 3 garlic cloves, minced
- 1 teaspoon grated fresh ginger
- 2 teaspoons cornstarch mixed with 2 tablespoons water
- 1 tablespoon olive or neutral oil
- 3 cups cooked white rice (474 g)
- 1 lb (450 g) broccoli florets
- Sliced green onion and sesame seeds to serve (optional)
Steps
- Whisk the honey, soy sauce, garlic, ginger, and cornstarch slurry in a small bowl.
- Steam or microwave the broccoli for 3 to 4 minutes, until bright green and just tender.
- Heat the oil in a large skillet over medium-high heat. Add the chicken in one layer and cook for 5 to 6 minutes, turning, until browned.
- Pour in the sauce and stir for 1 to 2 minutes until it thickens and coats the chicken. The chicken should reach 165°F (74°C) inside.
- Divide the rice, broccoli, and chicken among 4 containers.
Nutrition per serving
About 35 g protein, 420 calories, 7 g fat, 52 g carbohydrate, 4 g fiber, and 350 mg sodium per serving (1 of 4).
We calculated these numbers from USDA FoodData Central values (SR Legacy) for each ingredient at the weight shown. Herbs, spices, and added salt are not counted, so sodium does not include salt you add. Brands differ, so check your labels if you track closely.
Where the numbers come from (USDA food and NDB number, grams counted, protein):
| USDA food | Grams | Protein |
|---|---|---|
| Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw (05062) | 500 | 112.5 g |
| Honey (19296) | 42 | 0.1 g |
| Soy sauce made from soy and wheat (shoyu), low sodium (16424) | 28 | 2.5 g |
| Garlic, raw (11215) | 9 | 0.6 g |
| Ginger root, raw (11216) | 2 | 0.0 g |
| Cornstarch (20027) | 6 | 0.0 g |
| Oil, olive, salad or cooking (04053) | 13.5 | 0.0 g |
| Rice, white, long-grain, regular, enriched, cooked (20045) | 474 | 12.8 g |
| Broccoli, raw (11090) | 450 | 12.7 g |
Tips for GLP-1 days
- Cooling: put leftovers in shallow containers and refrigerate them within 2 hours of cooking. Warm food can go straight into the fridge. Eat the bowls within 3 to 4 days; for a fifth day, freeze one bowl.
- Brown rice: works the same way and adds a little fiber. The numbers here use white rice.
- Smaller bowls: use 1/2 cup of rice instead of 3/4 cup to keep the bowl lighter.
- Sodium: one bowl has about 350 mg of sodium, mostly from the soy sauce. Use less sauce if you limit salt.
For more low-volume meals, see our 7-day high-protein meal plan and the best foods for queasy days. These recipes are general food information, not medical advice. If you cannot keep fluids down, call your prescriber.
