Japanese Chicken Breast Bowl

One plate is the amount the calories and protein above are for.

• 6 oz chicken breast, cut into 1-inch pieces
• 1/2 cup cooked brown rice
• 1.5 cups cooked broccoli (from about 2 cups raw florets)
• 1 cup cooked spinach (from 10 oz raw, one bag)
• 1 tbsp tamari
• 1 tsp sesame oil
• 1 tsp grated ginger
• 1 tbsp toasted sesame seeds
• 2 scallions, sliced

• 12 oz chicken breast, cut into 1-inch pieces
• 1 cup cooked brown rice
• 3 cups cooked broccoli (from about 4 cups raw florets)
• 2 cups cooked spinach (from 20 oz raw, 2 bags)
• 2 tbsp tamari
• 2 tsp sesame oil
• 2 tsp grated ginger
• 2 tbsp toasted sesame seeds
• 4 scallions, sliced

• 24 oz chicken breast, cut into 1-inch pieces
• 2 cups cooked brown rice
• 6 cups cooked broccoli (from about 8 cups raw florets)
• 4 cups cooked spinach (from 40 oz raw, 4 bags)
• 4 tbsp tamari
• 4 tsp sesame oil
• 4 tsp grated ginger
• 4 tbsp toasted sesame seeds
• 8 scallions, sliced

• 36 oz chicken breast, cut into 1-inch pieces
• 3 cups cooked brown rice
• 9 cups cooked broccoli (from about 12 cups raw florets)
• 6 cups cooked spinach (from 60 oz raw, 6 bags)
• 6 tbsp tamari
• 6 tsp sesame oil
• 6 tsp grated ginger
• 6 tbsp toasted sesame seeds
• 12 scallions, sliced

• 48 oz chicken breast, cut into 1-inch pieces
• 4 cups cooked brown rice
• 12 cups cooked broccoli (from about 16 cups raw florets)
• 8 cups cooked spinach (from 80 oz raw, 8 bags)
• 8 tbsp tamari
• 8 tsp sesame oil
• 8 tsp grated ginger
• 8 tbsp toasted sesame seeds
• 16 scallions, sliced

1. Sear the chicken breast in the sesame oil over medium high heat, 6 to 7 minutes a side, until golden and it reaches 165°F in the center with no pink, then set it aside.

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2. Cook the broccoli in the same pan, 3 to 4 minutes, until bright green and just tender.

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3. Add the spinach and cook, 1 to 2 minutes, until it wilts.

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4. Glaze the broccoli and spinach with the tamari and ginger off the heat, then top with the sesame seeds and scallion.
5. Slice the chicken, spoon it and the vegetables over the brown rice, and serve warm.

• Calories556
• Protein66g
• Carbs38g
• Fat16g
• Fiber8g
• Sodium1100mg

• Eating Well
• A Healthy Weight
• Steady Energy
• Blood Sugar
• Joint Comfort

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