EIWITRIJK RECEPT · FASE 3 · DINER

Chicken bowl with brown rice and crispy broccoli

Phase 3 bowl with grilled chicken, brown rice and broccoli, with wholegrain carbohydrates reintroduced in moderation.

30 min totaal 2 porties 470 kcal p.p. 38 g protein

This chicken bowl with brown rice and crispy broccoli is a colourful plate that lands on your table in no time. Grilled chicken strips with garlic and ginger, a hint of sesame and fresh green broccoli make a dish you'll fancy every day.

In Phase 3, wholegrain carbohydrates can return in moderation, and this bowl fits perfectly. The lean chicken provides plenty of protein for recovery and satiety, whilst the brown rice delivers slow carbohydrates that keep your blood sugar stable. The broccoli adds fibre that keeps you feeling full for longer, and the garlic, ginger and sesame bring loads of flavour without unnecessary calories. So this bowl stays light yet satisfying, a real recommendation within a high-protein diet where you manage carbohydrates mindfully.

Lovely with a splash of spicy sriracha or a dollop of Greek yoghurt for extra creaminess. A squeeze of lime over the bowl takes the flavour that bit higher.

Zo maak je het

  1. Cook the brown rice according to the packet instructions.
  2. Stir-fry the broccoli in sesame oil for 5 minutes until crispy and set aside.
  3. Fry the chicken strips with garlic and ginger until cooked through.
  4. Deglaze with soy sauce and let it reduce briefly.
  5. Divide the rice between two bowls and arrange the chicken and broccoli on top.
  6. Sprinkle with sesame seeds and serve hot.

Bewaren

Keep the bowl covered in the fridge for up to 2 days. Quickly reheat the chicken and rice in a pan or microwave and add the broccoli just before serving to keep it crispy.

Variatietips

Try swapping the chicken for prawns or firm tofu for a different protein. If you fancy more veg, stir-fry some pak choi or peas into the mix.

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