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Marinated Chicken in Soy Sauce with Broccoli, Leek and Brown Rice

Prepare a quick and healthy Asian specialty with chicken, leek, and crunchy broccoli in a homemade soy marinade. A perfect choice for a nutritious low-fat lunch.

Prep time
15 min
Cook time
15 min
Total time
30 min
Servings
2

Recipe

For the chicken and base

Chicken, breast, boneless, skinless, raw
350 g
Rice, brown, long grain, unenriched, raw
120 g
Broccoli, raw
300 g
Leeks, bulb and greens, root removed, raw
1 medium
Oil, sesame, salad or cooking
1 tbsp
Seeds, sesame seeds, whole, roasted and toasted
1 tsp

For the soy marinade/sauce

Soy sauce made from soy and wheat (shoyu), low sodium
3 tbsp
Honey
1 tbsp
Ginger root, raw
1 tbsp
Garlic, raw
2 clove
CORN STARCH
1 tsp
Water
50 ml

Per servingTotal
Calories:592.7 kcal1185.3 kcal
Protein:51 g101.9 g
Carbohydrates:68.3 g136.6 g
Fiber:6.8 g13.6 g
Water:322.9 ml645.7 ml
Fat:14.7 g29.4 g
Micronutrients
Sugar:9.4 g18.7 g
Saturated fat:2.4 g4.8 g
Cholesterol:127.3 mg254.6 mg
Sodium:979.2 mg1958.3 mg
Potassium:1339.8 mg2679.6 mg
Calcium:121.4 mg242.7 mg
Iron:3.3 mg6.6 mg
Magnesium:175.5 mg351 mg
Zinc:3.5 mg6.9 mg
Phosphorus:722.4 mg1444.8 mg
Vitamin C:135.2 mg270.3 mg
Vitamin A:46.5 µg93 µg
Vitamin D:0 µg0 µg
Vitamin B12:0 µg0 µg

Instructions

1
Cook the brown rice in salted water according to the package instructions (usually 25–30 minutes). While the rice is cooking, prepare the remaining ingredients.
2
In a small bowl, mix the soy sauce, honey, grated ginger, chopped garlic, cornstarch, and water. Stir until you get a smooth liquid without lumps.
3
Heat a wok or a larger pan over high heat and add half of the sesame oil. Sauté the chicken strips for 4–5 minutes, until golden brown and cooked through, then remove them to a plate.
4
Add the remaining oil, sliced leek, and broccoli florets to the same pan. Stir-fry over high heat for 3–4 minutes, until the vegetables turn vibrant green and slightly crunchy. If needed, add a tablespoon of water to slightly steam-soften the broccoli.
5
Return the chicken to the pan with the vegetables. Pour the prepared sauce over everything. Stir for another 1–2 minutes over medium heat, until the sauce thickens and evenly coats all the ingredients.
6
Place the cooked brown rice in a bowl, top with the chicken and vegetables, and sprinkle everything with sesame seeds.

Nutritional benefits

Thanks to the combination of high-quality protein and complex carbohydrates from brown rice, this meal supports stable energy levels and a long-lasting feeling of fullness.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.