Sesame Chicken Edamame Bowl

Gluten Free
Dairy Free
Health score
21%
Sesame Chicken Edamame Bowl
45 min.
6
266kcal

Suggestions


Welcome to a delightful culinary adventure with our Sesame Chicken Edamame Bowl! This vibrant dish is not only a feast for the eyes but also a wholesome meal that caters to various dietary needs, being both gluten-free and dairy-free. Perfect for lunch or dinner, it brings together the rich flavors of tender chicken, crunchy edamame, and a colorful bell pepper stir-fry mix, all served over a bed of warm brown rice.

In just 45 minutes, you can whip up this nutritious meal that serves six, making it ideal for family gatherings or meal prep for the week ahead. Each bowl is packed with approximately 266 calories, ensuring you enjoy a satisfying dish without compromising your health goals. The combination of fresh ginger, lemongrass, and garlic creates an aromatic base that elevates the flavors, while the dark sesame oil and seeds add a nutty richness that ties everything together.

Whether you're a seasoned cook or a kitchen novice, this recipe is straightforward and fun to make. So grab your frying pan and whisk, and let’s dive into the delicious world of Asian-inspired cuisine with this Sesame Chicken Edamame Bowl. Your taste buds will thank you!

Ingredients

  • cups bell pepper frozen
  • teaspoons canola oil 
  • cups brown rice hot cooked
  • 0.3 teaspoon cornstarch 
  • teaspoon sesame oil dark
  • cups edamame green frozen shelled ( soybeans)
  • tablespoon ginger fresh minced peeled
  •  garlic clove minced
  • 0.5 cup spring onion ()
  • teaspoons lemon grass fresh minced peeled
  • tablespoons soy sauce low-sodium
  • tablespoon rice wine sweet ( rice wine)
  • 0.5 teaspoon salt 
  • teaspoons sesame seed dark
  • pound chicken breast boneless skinless cut into bite-sized pieces

Equipment

  • frying pan
  • whisk

Directions

  1. Heat canola oil in a large nonstick skillet over medium-high heat.
  2. Add ginger, lemongrass, and garlic; saut 1 minute or just until mixture begins to brown.
  3. Add chicken; saut 2 minutes.
  4. Add edamame and stir-fry mix; saut 3 minutes.
  5. Combine soy sauce, mirin, sesame oil, and cornstarch, stirring with a whisk.
  6. Add to pan; cook 1 minute.
  7. Remove from heat. Stir in onions, sesame seeds, and salt.
  8. Serve over rice.

Nutrition Facts

Calories266kcal
Protein36.03%
Fat22.95%
Carbs41.02%

Properties

Glycemic Index
32.7
Glycemic Load
8.27
Inflammation Score
-9
Nutrition Score
20.426956570667%

Flavonoids

Luteolin
0.3mg
Kaempferol
0.13mg
Myricetin
0.02mg
Quercetin
1.02mg

Nutrients percent of daily need

Calories:265.52kcal
13.28%
Fat:6.67g
10.27%
Saturated Fat:0.81g
5.08%
Carbohydrates:26.83g
8.94%
Net Carbohydrates:22.24g
8.09%
Sugar:3.67g
4.08%
Cholesterol:48.38mg
16.13%
Sodium:477.93mg
20.78%
Alcohol:0.4g
100%
Alcohol %:0.2%
100%
Protein:23.57g
47.15%
Vitamin C:66.43mg
80.52%
Vitamin B3:9.39mg
46.95%
Manganese:0.87mg
43.49%
Vitamin B6:0.84mg
42.05%
Selenium:24.74µg
35.34%
Vitamin A:1661IU
33.22%
Phosphorus:240.27mg
24.03%
Potassium:715.35mg
20.44%
Vitamin K:20.89µg
19.9%
Fiber:4.59g
18.36%
Magnesium:63.01mg
15.75%
Vitamin B5:1.52mg
15.22%
Iron:2.52mg
13.99%
Vitamin B1:0.16mg
10.4%
Folate:37.21µg
9.3%
Vitamin B2:0.15mg
8.75%
Vitamin E:1.24mg
8.29%
Zinc:1.12mg
7.44%
Calcium:70.98mg
7.1%
Copper:0.13mg
6.26%
Vitamin B12:0.15µg
2.52%
Source:My Recipes