One-bowl meals are where it's at. For lunch, I love to grab 3-4 random ingredients from my fridge and put them together in one big bowl. It keeps things interesting and I love experimenting with how different flavors and textures play together. I've stumbled on some pretty cool food combos with my lunch bowls!
When building our lunches (or any meal) We make sure FLF meal has a few key components:
1. Protein - mandatory at every meal. Because we need this for building and maintaining lean muscle AND fighting hunger. If you get hungry in the afternoons, chances are good you need more protein at lunch - and this lunch bowl is a great way to crush about 20-30 grams of protein.
2. Non-starchy veggies - we used broccoli here but any fibrous veggie will do. We love these because they add tons of fiber and water content to the meal with very little calories. Meaning: we can eat ALL THE FOOD. Your body/stomach gets full on volume, not calories, so bulking up your meals with a couple handfuls of these veggies will keep you full and fueled for hours.
3. Starchy carbs - Carbs are life, and we refuse to live without them. The good news is that you DON'T have to axe all carbs to get leaner. In fact, they could help. With carbs, it's all about the amount and type you eat. A cup of cooked brown rice has 35 grams of carbs; you may need slightly more or less than that based on your metabolism, activity level, goals etc. Play around with amounts until you hit the right amount for you. You could also use quinoa here, too!
This lunch bowl is a balanced meal of lean protein, veggies, and some good starchy carbs. If you're more sensitive to carbs, bump up the non-starchy veggies and reduce the amount of starch.
Our Honey Sriracha Chicken with Brown Rice and Broccoli ticks all the boxes AND it tastes incredible. With a little bit of sweetness and a little bit of spice, this tastes like good-for-you takeout from your favorite Asian-inspired restaurant - but better because you made it in your own kitchen in under 20 minutes.
1 c. brown jasmine rice
2 c. water + about a cup more for blanching broccoli
4-5 c. broccoli florets, chopped into bite sized pieces
tsp. smoked paprika
1/2 tsp. sea salt
1 lb. organic chicken breast, diced into cubes
approx. 1 Tbs. sesame oil
3 cloves garlic, minced
¼ c. water
¼ c. Tamari or low-sodium soy sauce
2 Tbs. Sriracha sauce
2 tsp. rice wine vinegar
2 Tbs. honey
red pepper flakes, pinch
1. For the rice: Bring 2 cups of water to boil in a large saucepan. Add brown rice and a pinch of salt. Return to boil, then stir and reduce heat to low. Cover and let simmer until water is absorbed and rice is cooked, about 20 minutes or so.
TIP: Start the rice first and let it cook while you prepare the broccoli and chicken. It'll all be done around the same time:)
2. For the broccoli: Fill a large saucepan with 2-3" of water. Bring to a boil. Add broccoli and set a timer for 2-3 minutes, tossing occasionally until it's done to your liking. Quickly remove broccoli from heat and strain. Set aside to cool.
3. For the Honey Sriracha chicken:
- In a medium bowl, season chopped chicken breast with paprika and sea salt, and toss to combine.
- In large saucepan over medium heat, add 1 Tbs. oil and the seasoned chicken. Cook until it starts to lightly brown on the outside, but no not cook all the way. Remove chicken from pan and set aside.
- Into the same pan, add garlic, water, Tamari, Sriracha, honey, rice wine vinegar, and red pepper flakes (if using). Whisk until ingredients are combined and bring to a boil.
- Reduce heat and simmer until sauce has thickened slightly, stirring constantly.
- Add chicken and toss in Honey Sriracha sauce. Cook a few minutes longer, until chicken is completely cooked. Remove from heat.
BUILD YOUR BOWL
Add a scoop of brown rice to the bottom of your bowl. Top with two handfuls of broccoli and about 4 ounces of the cooked chicken. Spoon some of the Honey Sriracha sauce on top if desired.