Sesame Chicken Bowl

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Sesame Chicken Bowl
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Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
454
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie454 kcal(22 %)
Protein31.46 g(32 %)
Fat18.17 g(16 %)
Carbohydrates36.38 g(24 %)
Sugar added9.43 g(38 %)
Roughage0.95 g(3 %)
Vitamin A14.59 mg(1,824 %)
Vitamin D0.09 μg(0 %)
Vitamin E0.39 mg(3 %)
Vitamin B₁0.09 mg(9 %)
Vitamin B₂0.12 mg(11 %)
Niacin17.49 mg(146 %)
Vitamin B₆0.54 mg(39 %)
Folate17.95 μg(6 %)
Pantothenic acid0.97 mg(16 %)
Biotin0.58 μg(1 %)
Vitamin B₁₂0.29 μg(10 %)
Vitamin C0.72 mg(1 %)
Potassium252.24 mg(6 %)
Calcium19.32 mg(2 %)
Magnesium30.28 mg(10 %)
Iron2.63 mg(18 %)
Zinc1.14 mg(14 %)
Saturated fatty acids3.03 g
Cholesterol73.1 mg

Ingredients

for
4
Ingredients
4 skinless Chicken breasts (cut into thin strips)
1 ¼ cups Asparagus (trimmed and chopped)
1 tablespoon Sesame seeds
¼ cup sesame oil
cup Mirin
cup Sake
cup soy sauce
3 tablespoons caster sugar
1 ¼ cups japanese rice (cooked as per package instructions)
How healthy are the main ingredients?
sesame oilsoy sauceSesame seedsChicken breast

Preparation steps

1.
Combine the sake, mirin, soy sauce and caster sugar in a saucepan and bring to a simmer. Simmer until the mixture has reduced by half.
2.
Remove from the heat, allow to cool a little, then place the chicken in it, allowing it to marinade for 15 minutes.
3.
After 15 minutes, heat most of the sesame oil in a large frying pan over a medium-high heat.
4.
Remove the chicken from the marinade and stir-frying in the oil.
5.
Once the chicken looks cooked, pour the remaining marinade on top of the chicken in the frying pan and simmer for a few minutes to make the sauce.
6.
Meanwhile, blanch the asparagus in salted, boiling water for 1 minute. Drain and toss with half of the sesame seeds and remaining sesame oil.
7.
Add the remaining sesame seeds to the teriyaki chicken. Re-heat the rice if necessary and spoon the chicken and asparagus on top. Serve immediately.