Baked Satay Chicken Bowls - Easy & Healthy Meal Prep
4 servings
servings15 minutes
active time53 minutes
total timeIngredients
Below for chicken over all 4 bowls
500 g chicken breast (diced)
1 tbsp low sodium soy sauce
1 tsp minced garlic
2 tsp satay seasoning/spice mix (15g)
2 tbsp light coconut milk (40g)
1 tbsp sweet or normal chilli sauce
Below for each of 4 bowls
3 tbsp dry rice (rinsed, 50g dry)
1/4 cup chicken stock (70ml)
2 tbsp light coconut milk (40g)
1/2 tsp minced garlic
1/4 tsp satay seasoning/spice mix
2-3 tbsp finely diced red onion
2-3 tbsp finely diced capsicum
1/2 head of chopped broccoli
3 tbsp frozen peas
Below for sauce to serve over 4 bowls
3 tbsp coconut milk (60g)
1 heaped tbsp peanut butter (30g)
1/2 tbsp low sodium soy sauce
1/2 tbsp rice wine vinegar (or 1/2 lemon or lime juiced)
1/2 tbsp zero calorie sweetener (sub white or brown sugar or honey)
1 tsp minced garlic
1-2 tsp chilli paste or sriracha
1/2 tsp satay seasoning/spice blend (optional)
10 g crushed peanuts (2.5g per bowl)
Directions
Dice the chicken breast then add the seasonings and mix well, marinate for at least 30 minutes
Preheat oven to 180c or 356F
Per oven safe glass bowl add 3 tbsp washed basmati rice, 1/4 cup chicken stock, 2 tbsp light coconut milk, 1/2 tsp garlic and mix well
Add equal parts diced capsicum, red onion, broccoli and peas and mix well
Equally divide the seasoned chicken breast mixture (about 135g) on top of each bowl and bake for 35-40 minutes
Whilst baking, prepare the satay sauce by mixing all ingredients until well combined- can heat it up over the stove to thicken it up
Once baked, top each bowl with equal parts of the satay sauce and some green onion and crushed peanuts for garnish and enjoy
Nutrition
Serving Size
-
Calories
498 kcal
Total Fat
-
Saturated Fat
-
Unsaturated Fat
-
Trans Fat
-
Cholesterol
-
Sodium
-
Total Carbohydrate
-
Dietary Fiber
-
Total Sugars
-
Protein
-
4 servings
servings15 minutes
active time53 minutes
total time