Shiitake Sesame Chicken Bowl

by on / Healthy Eating

image

The cruciferous vegetables, broccoli and Napa cabbage add an additional powerhouse of nutrients to your linch or dinner. Enjoy this Asian-style bowl. It’s a meal-in-one!

Optional: You can prepare ½ cup brown rice for this meal. Start cooking rice a few minutes before you begin cooking the meal. Follow directions on package for best results.

Prep and Cook Time: 15-20 minutes (not including rice cooking time)
Serves 1

Ingredients:

  • 2 cloves garlic, chopped or pressed
  • ¼ cup red onion, thinly sliced 6 TBS low-sodium chicken broth, plus more as needed
  • 2 tsp grated ginger
  • ¼ cup red bell pepper, diced
  • ¾ cup shiitake mushrooms, sliced
  • 3 oz chicken breast, cut into bite-sized pieces
  • ¾ cup scallions (green onion), cut into ¼-inch pieces diagonally
  • 1-½ cups broccoli, evenly chopped into ¼-inch pieces
  • ½ cup Napa cabbage, chopped into 1-inch pieces
  • 2 tsp rice vinegar
  • 1-½ TBS tamari soy sauce, plus more to taste
  • 2 TBS extra virgin olive oil
  • 1 tsp toasted sesame seeds
  • Optional: red chili flakes to taste
  • Optional: Serve with ½ cup cooked brown rice.

Directions:

  1. Chop or press garlic, and slice red onions and scallions, and let them sit 5 minutes.
  2. Separate broccoli florets with small stems from large, thick stem.
  3. Finely chop florets and small stems into ¼-inch even pieces.
  4. Heat 3 TBS of the broth on medium high in a shallow stainless steel skillet with tight-fitting lid on.
  5. When broth begins to steam, add garlic, ginger, red onions, red bell pepper, and shiitake mushrooms and sauté for 2 minutes, covered with a tight-fitting lid.
  6. Next, add in this order: chicken, scallions, broccoli, Napa cabbage, remaining 3 TBS broth, rice vinegar, and tamari (and chili flakes, if using).
  7. Cover and steam over medium heat for 5 minutes.
  8. Do not stir or remove lid.
  9. Turn off heat, stir in 2 TBS extra virgin olive oil, and sprinkle with sesame seeds.
  10. If you are using rice, add that to a large bowl, and top with the vegetable and chicken mixture. Serve immediately.

Note: If you wish to use the large broccoli stem, cut off the bottom 1 inch of the stem. Peel the tough skin off the stem. Chop stem into ¼ inch pieces and cook with the rest of the broccoli.


Ed Shepherd is the owner of KickBox-SuperFIT in West Palm Beach, Florida along with his brother Steve Shepherd a 5X world champion kickboxer.

Shiitake Sesame Chicken Bowl

by on / Healthy Eating

image

The cruciferous vegetables, broccoli and Napa cabbage add an additional powerhouse of nutrients to your linch or dinner. Enjoy this Asian-style bowl. It’s a meal-in-one!

Optional: You can prepare ½ cup brown rice for this meal. Start cooking rice a few minutes before you begin cooking the meal. Follow directions on package for best results.

Prep and Cook Time: 15-20 minutes (not including rice cooking time)
Serves 1

Ingredients:

  • 2 cloves garlic, chopped or pressed
  • ¼ cup red onion, thinly sliced 6 TBS low-sodium chicken broth, plus more as needed
  • 2 tsp grated ginger
  • ¼ cup red bell pepper, diced
  • ¾ cup shiitake mushrooms, sliced
  • 3 oz chicken breast, cut into bite-sized pieces
  • ¾ cup scallions (green onion), cut into ¼-inch pieces diagonally
  • 1-½ cups broccoli, evenly chopped into ¼-inch pieces
  • ½ cup Napa cabbage, chopped into 1-inch pieces
  • 2 tsp rice vinegar
  • 1-½ TBS tamari soy sauce, plus more to taste
  • 2 TBS extra virgin olive oil
  • 1 tsp toasted sesame seeds
  • Optional: red chili flakes to taste
  • Optional: Serve with ½ cup cooked brown rice.

Directions:

  1. Chop or press garlic, and slice red onions and scallions, and let them sit 5 minutes.
  2. Separate broccoli florets with small stems from large, thick stem.
  3. Finely chop florets and small stems into ¼-inch even pieces.
  4. Heat 3 TBS of the broth on medium high in a shallow stainless steel skillet with tight-fitting lid on.
  5. When broth begins to steam, add garlic, ginger, red onions, red bell pepper, and shiitake mushrooms and sauté for 2 minutes, covered with a tight-fitting lid.
  6. Next, add in this order: chicken, scallions, broccoli, Napa cabbage, remaining 3 TBS broth, rice vinegar, and tamari (and chili flakes, if using).
  7. Cover and steam over medium heat for 5 minutes.
  8. Do not stir or remove lid.
  9. Turn off heat, stir in 2 TBS extra virgin olive oil, and sprinkle with sesame seeds.
  10. If you are using rice, add that to a large bowl, and top with the vegetable and chicken mixture. Serve immediately.

Note: If you wish to use the large broccoli stem, cut off the bottom 1 inch of the stem. Peel the tough skin off the stem. Chop stem into ¼ inch pieces and cook with the rest of the broccoli.


Ed Shepherd is the owner of KickBox-SuperFIT in West Palm Beach, Florida along with his brother Steve Shepherd a 5X world champion kickboxer.

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