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Main mealBalancedPoultry€€

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

Name: Marinated Chicken in Soy Sauce with Broccoli, Leek and Brown Rice
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 2
Ingredients: 350 g Chicken, breast, boneless, skinless, raw; 120 g Rice, brown, long grain, unenriched, raw; 300 g Broccoli, raw; 1 large Leeks, bulb and greens, root removed, raw; 1 tbsp Oil, sesame, salad or cooking; 1 tsp Seeds, sesame seeds, whole, roasted and toasted; 3 tbsp Soy sauce made from soy and wheat (shoyu), low sodium; 1 tbsp Honey; 1 tbsp Ginger root, raw; 2 clove Garlic, raw; 1 tsp CORN STARCH; 50 ml Water

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 time15 min

Cook time15 min

Total time30 min

Servings2

Recipe

For the chicken and base

Chicken, breast, boneless, skinless, raw350 gRice, brown, long grain, unenriched, raw120 gBroccoli, raw300 gLeeks, bulb and greens, root removed, raw1 largeOil, sesame, salad or cooking1 tbspSeeds, sesame seeds, whole, roasted and toasted1 tsp

For the soy marinade/sauce

Soy sauce made from soy and wheat (shoyu), low sodium3 tbspHoney1 tbspGinger root, raw1 tbspGarlic, raw2 cloveCORN STARCH1 tspWater50 ml

Wok or larger non-stick pan,Pot for cooking rice,Small bowl for the sauce,Cooking spoon

Per servingTotal

Calories:610.1 kcal1220.2 kcal

Protein:52.1 g104.2 g

Carbohydrates:72 g144 g

Fiber:9.1 g18.1 g

Water:388.4 ml776.8 ml

Fat:14.9 g29.8 g

Micronutrients

Sugar:11.8 g23.5 g

Saturated fat:2.5 g4.9 g

Cholesterol:127.3 mg254.6 mg

Sodium:992.4 mg1984.8 mg

Potassium:1579.1 mg3158.1 mg

Calcium:159.9 mg319.8 mg

Iron:3.9 mg7.7 mg

Magnesium:187.3 mg374.5 mg

Zinc:3.7 mg7.4 mg

Phosphorus:748.4 mg1496.7 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

1Cook the brown rice in salted water according to the package instructions (usually 25–30 minutes). While the rice is cooking, prepare the remaining ingredients.
2In a small bowl, mix the soy sauce, honey, grated ginger, chopped garlic, cornstarch, and water. Stir until you get a smooth liquid without lumps.
3Heat 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.
4Add 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.
5Return 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.
6Place 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.