Lunch

Chicken Teriyaki-Style Rice Bowl with Broccoli

Name: Chicken Teriyaki-Style Rice Bowl with Broccoli
Prep time: 20 min
Total time: 20 min
Yield: 1 serving
Ingredients: 170 g Chicken thigh, skinless and boneless; 150 g Cooked white rice; 100 g Broccoli; 4 tsp (20 g) Tamari; 1 tsp (7 g) Honey; A thumb, grated Fresh ginger; 1 clove, about 3 g Garlic; A splash Rice vinegar; 5 g Rapeseed oil; 5 g Sesame seeds

Chicken thigh in a tamari, honey and ginger glaze over rice with broccoli. 44 g of protein for 547 kcal, with the glaze weighed.

Calories: 547kcal
Protein: 44g
Fat: 15g
Carbs: 55g

Per serving, makes 1. 20 minutes of work. Published 8 September 2026.

Allergens

Soya
Sesame

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Chicken thigh, skinless and boneless170 g
Weighed raw. The same piece weighed after cooking has lost water, so the protein per gram is higher and the total would come out about a quarter over.
Cooked white rice150 g
Cooked weight. About 50 g of dry rice becomes 130 g cooked.
Broccoli100 g
Tamari4 tsp (20 g)
Honey1 tsp (7 g)
One teaspoon makes a glaze. Shop teriyaki sauce runs to about a tablespoon of sugar per serving.
Fresh gingerA thumb, grated
Garlic1 clove, about 3 g
Rice vinegarA splash
Rapeseed oil5 g
Sesame seeds5 g

Method

Cut the thighs into 3 cm pieces. Mix the tamari, honey, ginger, garlic and vinegar in a cup.
Fry the chicken in the oil over a high heat for six minutes without moving it much, until the pieces have browned edges and the thickest one is no longer pink inside.
Pour in the sauce and let it bubble for a minute until it clings to the chicken and the pan is nearly dry.
Meanwhile steam the broccoli for four minutes. Rice in the bowl, chicken and glaze over, broccoli beside, sesame seeds on top.

Worth knowing

Thigh is here because it takes a glaze better than breast and does not dry out in the minute the sauce needs to reduce. Breast at the same weight is within a few calories and adds about 5 g of protein.
The pan should be nearly dry when you stop. A puddle of sauce means the sugar has not caramelised and the chicken will taste of soy rather than teriyaki.

Other lunch recipes that share ingredients with this one, or every lunch between 450 and 600 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.