Seared Chicken and Jasmine Rice Power Bowl
This Seared Chicken and Jasmine Rice Power Bowl is a straightforward, high-performance meal designed for effective post-workout recovery. By combining lean chicken breast with the quick-digesting carbohydrates of jasmine rice, this dish replenishes glycogen stores while providing 68g of high-quality protein to support muscle repair. The steamed broccoli adds essential fiber and micronutrients without weighing down the meal. The flavor profile is clean and savory, relying on the natural sear of the chicken and the umami depth of soy sauce, finished with a drizzle of heart-healthy olive oil. It is an ideal staple for busy weeknights or a reliable meal-prep option that maintains its texture well over several days. Expect a tender, juicy chicken breast paired with fluffy, fragrant rice and crisp-tender broccoli.
Nutrition (per serving)
Calories
850
Protein
68 g
Carbs
88 g
Fat
25 g
Ingredients
- 225 g (approx. 8 oz) Chicken breast, boneless and skinless
- 80 g (approx. 1/2 cup) Jasmine rice, dry
- 150 g (approx. 1.5 cups) Broccoli florets
- 15 ml (1 tbsp) Olive oil
- 15 ml (1 tbsp) Soy sauce
- to taste Salt and black pepper
- 240 ml (1 cup) Water (for rice)
Instructions
- Rinse the jasmine rice under cold water until the water runs clear. Combine rice and 240ml of water in a small pot, bring to a boil, then reduce to low heat, cover, and simmer for 15-18 minutes.
- While the rice cooks, cut the chicken breast into uniform 2-cm cubes or strips to ensure even cooking.
- Season the chicken pieces generously with salt and black pepper.
- Heat half of the olive oil (7.5ml) in a non-stick skillet over medium-high heat.
- Add the chicken to the pan in a single layer. Sear for 5-7 minutes, turning occasionally, until golden brown and the internal temperature reaches 74°C (165°F). Remove from the pan and set aside.
- In the same pan, add the broccoli florets and a splash of water (about 2 tbsp). Cover with a lid and steam for 3-4 minutes until tender-crisp.
- Remove the lid, add the cooked chicken back to the pan, and drizzle with the soy sauce and remaining olive oil.
- Toss everything together for 1 minute to coat in the sauce and ensure the chicken is heated through.
- Serve immediately over the cooked jasmine rice.
Pro tips
- To prevent dry chicken, avoid overcooking; use a digital meat thermometer to pull the chicken off the heat the moment it hits 74°C.
- For a budget-friendly protein swap, use chicken thighs, though note this will increase the fat content; for a higher-protein swap, increase the chicken portion to 250g.
- For meal prep, store the rice, chicken, and broccoli in separate containers if possible to maintain the best texture, or keep them in a single airtight container for up to 3 days.
- If the rice is too sticky, ensure you rinse it thoroughly before cooking to remove excess surface starch.
Storage & reheating
Store in an airtight container in the refrigerator for up to 3 days. To reheat, microwave on medium power for 90 seconds with a teaspoon of water sprinkled over the rice to keep it moist.
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Frequently asked questions
Can I use brown rice instead?
Yes, but note that brown rice requires a longer cooking time and more water, and it will change the total carbohydrate profile of the dish.
How can I make this lower in sodium?
Use a low-sodium soy sauce or substitute with coconut aminos, which provide a similar umami flavor with significantly less salt.
Can I add other vegetables?
Absolutely. Bell peppers, snap peas, or carrots are excellent additions that cook quickly alongside the broccoli.
