Looking for a delicious and healthy meal that won't break the calorie bank? Look no further than these Peanut Chicken Bowls, coming in at just 580 calories per serving.
Not only are these bowls low in calories, but they're also packed with nutrition. Loaded with protein, fiber, and healthy fats, this dish is sure to leave you feeling satisfied and energized.
In this article, we'll dive into the ingredients, preparation, and variations to help you make the perfect Peanut Chicken Bowl every time.
Ingredients
To make Peanut Chicken Bowls, you'll need the following ingredients:
- 2 cups cooked brown rice
- 1 lb boneless, skinless chicken breasts, sliced into strips
- 2 cups broccoli florets
- 1 red bell pepper, sliced
- 1/4 cup crunchy peanut butter
- 2 tbsp rice vinegar
- 2 tbsp low-sodium soy sauce
- 1 tsp honey
- 1/4 tsp garlic powder
- 1/4 tsp onion powder
- Salt and pepper, to taste
Feel free to adjust the ingredients to your liking, adding in extra veggies or swapping out chicken for tofu to make it vegetarian-friendly.
Nutritional Value
Here's the nutritional breakdown for one serving of Peanut Chicken Bowls:
- calories: 580
- Protein: 40g
- Carbohydrates: 56g
- Fat: 22g
- Fiber: 8g
- Sugar: 9g
As you can see, these bowls are a well-rounded meal that offer a good balance of macronutrients.
Preparation Time
The total preparation time for Peanut Chicken Bowls is approximately 30 minutes. This includes cooking the rice, prepping the veggies and chicken, and making the peanut sauce.
Cooking Time
The cooking time for Peanut Chicken Bowls is approximately 20 minutes. This includes stir-frying the chicken and veggies and assembling the bowls. Overall, this recipe is quick and easy to make, perfect for busy weeknights.
Method
Here's how to make Peanut Chicken Bowls:
- Cook brown rice according to package instructions.
- Meanwhile, whisk together the peanut butter, rice vinegar, soy sauce, honey, garlic powder, onion powder, salt, and pepper in a small bowl to make the peanut sauce.
- Heat a large nonstick skillet over medium-high heat. Add chicken strips and cook until browned and cooked through, about 5-7 minutes. Remove chicken from skillet and set aside.
- Add broccoli and red bell pepper to the same skillet and stir-fry until tender-crisp, about 3-5 minutes.
- To assemble the bowls, divide cooked rice, chicken, and veggies evenly between four bowls. Drizzle peanut sauce on top of each bowl.
Garnish with additional chopped peanuts, green onions, or cilantro, if desired. Enjoy!
Tips to Make the Perfect Peanut Chicken Bowl
Follow these tips to take your Peanut Chicken Bowls to the next level:
- Use crunchy peanut butter for added texture.
- Cut your veggies into uniform sizes to ensure even cooking.
- Don't overcook your chicken to avoid dryness.
- Feel free to add in extra veggies, like carrots or snap peas, to get more fiber and nutrients.
- Double the recipe for meal prep and enjoy throughout the week.
Variations
Here are a few variations on Peanut Chicken Bowls to mix up your meal prep routine:
- Swap out chicken for tofu or shrimp to change up the protein source.
- Try using quinoa, couscous, or farro instead of brown rice for a different grain base.
- Experiment with different veggies, like zucchini, mushrooms, or snow peas, to add variety.
- Make it spicy by adding in red pepper flakes or sriracha to the peanut sauce.
The possibilities are endless!
Alternative Ingredients
If you're missing an ingredient for Peanut Chicken Bowls, here are some substitutions to try:
- Use almond butter or sunflower seed butter instead of peanut butter.
- Substitute apple cider vinegar or white wine vinegar for rice vinegar.
- Switch out soy sauce for tamari or coconut aminos to make it gluten-free.
- Try using maple syrup or agave nectar as a sweetener instead of honey.
- Use any veggies that you have on hand, like green beans or kale.
Get creative and see what works for you!
Meal Prep Ideas
Peanut Chicken Bowls are perfect for meal prep. Here are some ideas to help you get started:
- Cook a big batch of rice, chicken, and veggies at the beginning of the week, then portion them out into containers for easy grab-and-go meals.
- Make the peanut sauce in advance and keep it in a jar in the fridge so you can easily drizzle it on top of your bowls throughout the week.
- Pack the cooked chicken, veggies, and sauce separately from the rice to avoid sogginess.
Meal prep can save you time and money while helping you stick to your healthy eating goals.
Other Healthy Options
Looking for more healthy meal options? Here are some ideas:
- Salmon and roasted veggies: Bake salmon fillets alongside your favorite veggies like broccoli, sweet potatoes, and asparagus for a nutritious and flavorful meal.
- Stir-fry: Using similar ingredients to the Peanut Chicken Bowls, whip up a tasty and veggie-packed stir-fry for a quick and easy meal.
- Vegetable soup: Load up on veggies by making a big batch of vegetable soup, which can easily be reheated for lunch or dinner throughout the week.
Eating healthily can be delicious and satisfying. Get creative with your meals to find what works for you.
Food is not just fuel, it's information. It talks to your DNA and tells it what to do. The most powerful tool to change your health, environment and entire world is your fork.
FAQ for Peanut Chicken Bowls
1. What are the ingredients in Peanut Chicken Bowls?
The ingredients in these bowls typically include chicken, rice, assorted vegetables (such as bell peppers, carrots, and green onions), and a peanut sauce made with peanut butter, soy sauce, honey, and spices.
2. Are Peanut Chicken Bowls healthy?
While the exact nutritional content may vary, Peanut Chicken Bowls can be a healthy meal choice if prepared with lean protein and plenty of fresh vegetables. However, the calorie count can be high due to the peanut butter sauce, so it's important to be mindful of portion sizes.
3. How are Peanut Chicken Bowls typically served?
Peanut Chicken Bowls are usually served as a one-bowl meal, with the rice and chicken on the bottom and the vegetables and sauce on top. Some recipes also include toppings like chopped peanuts or sesame seeds for added crunch.
4. Can Peanut Chicken Bowls be customized?
Yes! These bowls can be customized to suit individual preferences or dietary needs. For example, you could swap out the chicken for tofu or shrimp, or use brown rice instead of white. You could also add or remove vegetables based on personal preference.
5. How can I make Peanut Chicken Bowls at home?
There are many different recipes and variations of Peanut Chicken Bowls available online. To make them at home, start by cooking the rice and preparing the chicken and vegetables. Then, make the peanut sauce and assemble the bowls with rice on the bottom, followed by chicken and vegetables, and topped with the sauce and any additional toppings of your choice.