Soy glazed chicken poke bowl

Cal and themis

Written by Masterchef finalist Callum Hann, and accredited dietitian Themis Chryssidis

Posted: Jun 03 2021

Chicken poke bowl

Sprout Cooking School teaches us how to make a quick and healthy chicken poke bowl.

Serves: 4
Prep Time: 10 minutes
Cook Time: 20 minutes

Ingredients

  • 1 cup quinoa
  • 3 tablespoons salt-reduced soy sauce
  • 2 tablespoons mirin
  • 1 tablespoon honey
  • 1 teaspoon sesame oil
  • Thumb-sized piece of ginger, finely grated
  • 4 chicken thighs
  • 1 tablespoon corn flour
  • 1 tablespoon olive oil
  • ½ cup edamame, defrosted
  • 1 Lebanese cucumber, halved lengthways, thinly sliced
  • 4 radish, thinly sliced
  • 2 spring onion, thinly sliced
  • Juice of 1 lime
  • 1 avocado, halved, thinly sliced
  • 1 teaspoon sesame seeds

Method

  1. Bring a large saucepan of water to the boil. Boil quinoa for 10-12 minutes or until tender. Drain and set aside.
  2. Mix together soy sauce, mirin, honey, sesame oil and ginger in a small bowl.
  3. Dust chicken with corn flour. Heat oil in a large frying pan over medium-high heat. Add chicken and cook for 5-6 minutes each side or until golden brown and just cooked through.
  4. Pour over soy sauce mixture and cook for a further minute or until slightly thickened and reduced. Remove chicken from the pan and thickly slice.
  5. Combine edamame, cucumber, radish, spring onion and lime juice in a large bowl. Toss to coat.
  6. Divide quinoa, salad and avocado between serving bowls. Arrange chicken on top and garnish with sesame seeds.

Cooking Tip: Dusting the chicken with cornflour helps achieve a golden brown and crispy outside, as well as thickens the soy glaze.

Nutrition Tip:
Edamame are green, immature soybeans. They are a great source of high-quality protein, containing all the essential amino acids your body needs.

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Posted: Jun 03 2021

Disclaimer

The information contained here is of a general nature and does not take into account your personal medical situation. The information is not a substitute for independent professional medical advice and is not intended to diagnose, treat, cure or prevent any disease or used for therapeutic purposes. Should you require specific medical information, please seek advice from your healthcare practitioner. Health Partners does not accept any liability for any injury, loss or damage incurred by use of or reliance on the information provided. While we have prepared the information carefully, we can’t guarantee that it is accurate, complete or up-to-date. And while we may mention goods or services provided by others, we aren’t specifically endorsing them and can’t accept responsibility for them.

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