Healthy Sticky Chicken Bowls

Healthy Sticky Chicken Bowls are a delightful, nutritious meal option that combines tender chicken, vibrant broccoli, and fluffy rice all drizzled with a sweet and savory sauce. This bowl is packed with flavor, easy to make, and perfect for families or meal prep.

Why Make This Recipe

This recipe is a great choice for several reasons:

Health Benefits: The use of lean chicken breast and broccoli means you’re getting plenty of protein and nutrients without too many calories. Brown rice adds whole grains to the mix, ensuring you get adequate fiber.
Flavorful: The sticky glaze made from honey, soy sauce, and spices gives the chicken a mouthwatering flavor that keeps you coming back for more.
Quick and Easy: The cooking process is straightforward, making it a great option for weeknight dinners. You can easily prepare this meal in under an hour, so you won’t spend all evening in the kitchen.
Customizable: You can adjust the ingredients and spices to suit your taste preferences. Whether you prefer more heat or different vegetables, this recipe is flexible.
Meal Prep Friendly: These bowls can be made ahead of time and stored in the fridge for easy reheating. This makes it an excellent meal prep option for busy weeks.

How to Make Healthy Sticky Chicken Bowls

Ingredients:

2 cups uncooked rice (white or brown), rinsed
2 small heads broccoli, cut into bite-size florets
3 large boneless skinless chicken breasts, sliced into strips
2 tbsp olive oil
1 tsp salt (plus more to taste)
0.5 tsp black pepper
1 tsp smoked paprika
1 tsp garlic powder
1 tsp onion powder
1 tsp dried oregano
0.33 cup low-sodium soy sauce
0.25 cup honey or pure maple syrup
2 cloves garlic, minced
1 tsp grated fresh ginger (or 0.5 tsp ground ginger)
2 tsp sesame oil
2 tsp cornstarch mixed with 2 tbsp water (for slurry)
0.25 cup plain Greek yogurt or mayonnaise (for optional drizzle)
1 tsp sriracha or hot sauce (more to taste, for optional drizzle)
2 tbsp sliced green onions (for garnish)
1 tbsp toasted sesame seeds (for garnish)

Directions:

Cook the Rice: Start by cooking the rice according to the package instructions. Once the rice is done, fluff it with a fork and set it aside. Keep it warm to prepare for the bowls.
Prepare the Broccoli and Chicken: While the rice is cooking, cut the broccoli into bite-size florets and slice the chicken breasts into even strips. The even size will ensure the chicken cooks quickly and uniformly.
Season the Chicken: In a large bowl, combine the sliced chicken with salt, black pepper, smoked paprika, garlic powder, onion powder, and dried oregano. Toss until the chicken is coated evenly with the spices.
Cook the Chicken: Heat the olive oil in a large skillet over medium-high heat. When the oil is hot, add the seasoned chicken to the skillet. Cook for about 6–7 minutes, turning occasionally, until the chicken is golden on the outside and cooked through in the center. It’s essential to ensure the chicken is cooked properly to a safe internal temperature of 165°F (75°C). Once done, transfer the cooked chicken to a plate and leave any browned bits in the skillet; they will add flavor to the sauce.
Make the Sticky Sauce: In the same skillet, lower the heat slightly and whisk together the low-sodium soy sauce, honey, minced garlic, grated ginger, and sesame oil. Bring this mixture to a gentle simmer.
Thicken the Sauce: Mix the cornstarch and water in a small bowl to create a slurry. Stir this slurry into the sauce, cooking while stirring often, until thickened and glossy. This should take about 2–3 minutes.
Coat the Chicken: Once the sauce is thick, add the cooked chicken back into the skillet. Toss the chicken until every piece is coated in the sticky glaze, allowing it to simmer for an additional 1–2 minutes.
Cook the Broccoli: In a separate pot, steam or sauté the broccoli florets just until they are crisp-tender and bright green. This typically takes around 3–4 minutes. Season the broccoli lightly with salt before serving.
Prepare Optional Drizzle: For an optional drizzle, mix together the Greek yogurt or mayonnaise with sriracha and a small splash of water until smooth and pourable.
Assemble the Bowls: To serve, add a scoop of warm rice to each bowl. Top with sticky chicken and broccoli. Finish with a drizzle of the spicy yogurt sauce, sliced green onions, and a sprinkle of toasted sesame seeds.

How to Serve Healthy Sticky Chicken Bowls

When serving Healthy Sticky Chicken Bowls, you can customize each bowl based on individual preferences. You can provide extra toppings, such as:

Additional Sauces: Offer soy sauce, sriracha, or hot sauce on the side for those who enjoy their food spicier.
Extra Greens: Consider adding other vegetables like carrots, snap peas, or bell peppers for more colorful and nutritious bowls.
Protein Options: You can substitute chicken with tofu or shrimp if anyone in your family prefers a different protein source.

This dish is also excellent when shared family-style. Serve all components separately, allowing everyone to build their own perfect bowl.

How to Store Healthy Sticky Chicken Bowls

To store Healthy Sticky Chicken Bowls for later, follow these steps:

Cool Completely: Allow the bowls to cool down to room temperature before putting them in the fridge to prevent condensation and sogginess.
Use Airtight Containers: Divide the chicken, broccoli, and rice into separate airtight containers. This keeps everything fresh and prevents the rice from absorbing too much moisture.
Refrigerate: Store the containers in the refrigerator for up to 4 days.
Reheat Safely: When you are ready to eat, reheat the chicken and broccoli in the microwave or on the stovetop until heated through. The rice can be fluffed and microwaved with a splash of water to regain its moisture.

Tips to Make Healthy Sticky Chicken Bowls

Don’t Overcrowd the Pan: When cooking the chicken, ensure you don’t overcrowd the skillet. This helps achieve a nice sear and prevents steaming.
Adjusting Sweetness: Feel free to add more or less honey (or maple syrup) based on your desired sweetness. It’s all about personal preference!
Fresh Ingredients: Using fresh garlic and ginger provides a much brighter flavor than dried substitutes.
Batch Cooking: If you’re making this for meal prep, consider making a larger batch of sticky chicken. It can be a great protein added to salads or wraps throughout the week.
Explore Different Grains: While the recipe calls for rice, quinoa or farro are nutritious alternatives that pair well with the sticky chicken and work if you wish to switch things up.

Variations

Vegetarian Option: Swap the chicken for marinated tofu for a delicious vegetarian version. Ensure you press and drain the tofu well before cooking to achieve a crispy texture.
Different Vegetables: Feel free to experiment with other vegetables such as bell peppers, snap peas, or even shredded carrots to add more variety and nutrition to your bowls.
Spicy Kick: If you love heat, add red pepper flakes to the chicken seasoning for an extra spicy kick.
Coconut Rice: For a tropical twist, cook the rice with coconut milk instead of water for added flavor.

FAQs

1. Can I use brown rice instead of white rice?
Yes, brown rice is a great choice and a healthier option. Just keep in mind that it will take longer to cook, so adjust your cooking time accordingly.

2. Is it okay to make this ahead of time?
Absolutely! This dish is great for meal prep. You can make everything ahead of time and store it in separate airtight containers. It will stay fresh in the fridge for up to four days.

3. Can I make this recipe gluten-free?
Yes, you can use coconut aminos or gluten-free soy sauce instead of regular soy sauce to create a gluten-friendly version of this dish.

4. How can I make the dish less sweet?
If you prefer a less sweet flavor, reduce the amount of honey or maple syrup in the sauce mixture. You can also balance it with more soy sauce or acidity from lime juice.

5. What can I add for extra protein?
If you want even more protein, consider adding some edamame or chickpeas along with the chicken for added texture and nutrition.

Enjoy making these Healthy Sticky Chicken Bowls! They are sure to become a favorite in your household.