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Delicious Healthy Sticky Chicken Bowls with fresh vegetables and rice

Healthy Sticky Chicken Bowls

A simple, balanced meal featuring sticky glazed chicken, whole grains, and crisp vegetables, perfect for weeknight dinners or meal prep.
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Prep Time 30 minutes
Cook Time 20 minutes
Total Time 50 minutes
Servings: 4 servings
Course: Dinner, Main Course
Cuisine: Asian, Healthy
Calories: 550
Ingredients Method Notes

Ingredients
  

For the Marinade
  • 1/4 cup soy sauce Provides savory, salty base flavor.
  • 2 tablespoons honey or maple syrup Adds sweetness and helps the glaze form.
  • 3 cloves garlic, minced For a bright savory note.
  • 1 tablespoon fresh ginger, grated Adds warm spice and aroma.
  • 2 tablespoons rice vinegar Adds mild acidity to balance the sauce.
  • 1 tablespoon sesame oil Adds nutty flavor and aroma.
For the Bowls
  • 1 lb boneless chicken thighs Use for tender, juicy meat.
  • 2 cups brown rice or quinoa, cooked Use as the bowl base.
  • 2 cups broccoli florets Adds crunch and color.
  • 1 cup snap peas Provides crisp texture and sweetness.
  • 1 medium red bell pepper, sliced Adds color and mild sweetness.
  • 1 tablespoon cornstarch Thickens the reserved marinade into a glaze.
  • 2 tablespoons green onions, for garnish For extra flavor.
  • 1 tablespoon sesame seeds, for garnish Adds flavor and appeal.

Method
 

Marinating the Chicken
  1. Whisk soy sauce, honey or maple syrup, minced garlic, grated ginger, rice vinegar, and sesame oil in a bowl until smooth.
  2. Place chicken in a zip-top bag or shallow dish and pour the marinade over it. Seal and chill for at least 30 minutes, up to 2 hours.
Cooking
  1. Prepare brown rice or quinoa according to package instructions and set aside.
  2. Stir-fry broccoli, snap peas, and sliced red pepper in a hot skillet until tender-crisp, then remove from skillet.
  3. Remove chicken from the marinade, reserve the liquid, and cook thighs in the same skillet until golden and cooked through.
  4. Let the chicken rest, then slice.
  5. Boil the reserved marinade in a small saucepan. Whisk cornstarch with water, add to the pan, and stir until the sauce thickens.
Assembly
  1. Place a scoop of cooked grains in each bowl, top with vegetables and sliced chicken.
  2. Drizzle the sticky sauce and garnish with green onions and sesame seeds.

Notes

Pat chicken dry for better browning. Do not overcrowd the pan; cook in batches for even sear. Taste and adjust sauce before thickening. Cook grains ahead for faster assembly.