Japanese Chicken and Spinach Rice Bowls

Japanese Chicken and Spinach Rice Bowls
Recipe photo may include foods and ingredients that are not a part of this recipe and not included in the nutrition analysis.
Photo Credit: Emily Weeks, Emily Weeks, RDN, LD.
Summary
Grain, protein, and vegetable bowls are popular now, and once you taste this one, you will understand why. It is a nourishing bowl that combines the comfort of chicken soup with the color and flavor of fresh vegetables. You can also customize the bowl to suit your preferences or what you have on hand. If you are out of brown rice you can substitute cooked quinoa, farro or whole grain couscous. You might also top your bowl with chopped cucumbers, shredded carrots, or chopped bell peppers. And, if you enjoy spicy food, increase the red pepper flakes.
  • Prep time
    30 min
  • Servings
    4 Servings
  • Serving size
    1 1/2 cups chicken and vegetables and 1/2 cup brown rice
Nutrition Facts

Nutrition Facts

4 Servings

  • Serving Size
    1 1/2 cups chicken and vegetables and 1/2 cup brown rice
  • Amount per serving Calories 270

  • Total Fat 4.5g
    • Saturated Fat 1g
    • Trans Fat 0g
  • Cholesterol 65mg
  • Sodium 210mg
  • Total Carbohydrate 27g
    • Dietary Fiber 2g
    • Total Sugars 2g
    • Added Sugars 0g
  • Protein 29g
  • Potassium 630mg
  • Phosphorus 340mg

Choices/Exchanges: 1 1/2 Starch, 1 Nonstarchy vegetable, 3 Lean protein

Ingredients

Ingredients

  • chicken breasts (boneless, skinless halves, all visible fat discarded)
    1 lbs
  • celery (stalk, cut into fourths)
    1 med
  • onion(s) (cut into 1/2-inch wedges)
    1/2 med
  • garlic (minced)
    2 clove
  • lower sodium soy sauce
    1 tsp
  • rice vinegar
    1 tsp
  • crushed red pepper flakes
    1/8 tsp
  • water
    3 cup
  • no-salt-added chicken stock (fat-free)
    2 cup
  • brown rice
    2/3 cup
  • spinach (about 4 cups lightly packed, fresh leaves, trimmed and coarsely chopped)
    4 oz
  • radishes (thinly sliced)
    4 med
  • green onion (scallion) (thinly sliced)
    2 med
  • sesame seeds (toasted)
    2 tsp
Directions

Directions

  1. Place the chicken in a medium slow cooker. Add the celery pieces, onion wedges, garlic, soy sauce, vinegar, and hot pepper flakes. Add the water and chicken stock. Cover and cook on Low for 3 to 5 hours, or until the chicken is fully cooked and the chicken reaches a temperature of 165 F.

  2. About an hour before serving, prepare the rice using the package directions, omitting the salt and margarine.

  3. Using a slotted spoon, lift the chicken out of the slow cooker and place on a cutting board. Strain the broth through a fine mesh sieve into a deep bowl. Pour the hot broth back into the slow cooker. Turn the slow cooker to High.

  4. Cut the chicken into bite-size pieces and stir back into the hot broth in the slow cooker. Stir in the spinach. Cover and cook on High for 15 minutes.

  5. Spoon 1/2 cup cooked brown rice into each serving bowl. Ladle 1 1/2 cups chicken, spinach, and broth mixture over the rice. Top with sliced radishes and green onions. Sprinkle with sesame seeds.

  6. Pressure Cooker Variation: Place the chicken, celery, onion, garlic, soy sauce, vinegar, and hot pepper flakes in the pressure cooker. Add the water and chicken stock. Secure the lid. Cook on High pressure for 6 minutes. Quickly release the pressure. Remove the chicken and set on a cutting board. Strain the broth and return it to the pressure cooker. Cut the chicken into bite-size pieces and stir it into the broth. Set the pressure cooker on the sauté setting. Stir in the spinach and cook, stirring frequently, for 3 to 5 minutes or until the spinach is cooked. Proceed as the recipe direct, ladling the chicken and spinach over the cooked brown rice and top with radishes, green onions, and sesame seeds.

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