Flavor Packed Chicken Buddha Bowl with Rice
One of my favorite types of meals to create and eat are bowls. Whether they are breakfast smoothie bowls or savory lunch/dinner bowls, they all are so fun to create and always super flavor packed and easy to customize to your tastes and cravings. The Flavor Packed Chicken Buddha Bowl recipe below is one of my all-time favorites! Like many of the recipes I share, it is very easy, fast, and of course delicious!!
(SIBO Friendly, low fodmap, gluten free)
Feel free to add or leave out any ingredients to make this recipe your own! Creating healthy bowls is a great way to enjoy a meal that is balanced and nutrient dense by allowing you to add in a variety of proteins, veggies, and healthy fats and carbs.
Another interesting an amazing bonus of eating a healthy bowl is that new research found that you can have the same food in a bowl vs. on a traditional plate and your brain will find the food in the bowl more satisfying. The reason being,“That weight in the hand is likely to make your brain think the food is more substantial and you’re likely to rate it as more intensely fragranced and aromatic than for exactly the same food sat passively on a plate.” - Professor Charles Spence, Professor of Experimental Psychology and Head of the Crossmodal Research Laboratory at Oxford. Also, the warm feeling you get from holding a hot bowl of food makes you feel more comforted and satisfied.
If you have a personal bowl recipe that you LOVE, please let me know! I always enjoy trying new variations of bowls and possibly finding a new favorite to add to my endless list of bowl flavor combinations.
I like using fresh and in season ingredients for all my Buddha bowls that I create! My husband said the other night, this was his favorite meal I make, so don’t wait to make this! It might be yours too!
Since Buddha Bowls typically contain fresh ingredients and nothing processed, they are perfect for releasing weight. The mix of whole grains and healthy vegetables will keep you full for hours, plus give you plenty of energy throughout the day.
The marinade
A delicious sauce is a must in a buddha bowl recipe! I made an energetic zesty sauce, with a little bit of kick for added flavor. It’s my favorite type of sauce in that it doesn’t require a blender, so you can stir it together in no time.
What do I add to my buddha bowl
Cooked vegetables – Roasted sweet potatoes are a favorite around here, and also roasted cauliflower.
Raw vegetables – Watermelon radish, rainbow carrots, and red cabbage give this buddha bowl recipe a huge pop of nutrient dense color!
Leafy greens and Herbs – Bring on the cilantro or spinach and kale.
A legume – I really love black beans here!
A grain – I used brown rice, but if you don’t have any on hand, feel free to substitute white rice, if you want to keep it low fodmap consider using jasmine rice.
A pickled vegetable – Sauerkraut - I love Bubbies.
All these ingredients keep really well in the fridge, so if you want to meal prep it can happen in a breeze!
INGREDIENTS
For the chicken:
1½ lbs boneless, skinless chicken thighs
4 tbsp low sodium soy sauce or coconut aminos
2 tbsp Truvia blend brown sugar
2 tbsp toasted sesame oil
3 tbsp chili garlic sauce (less if you only like a little spice!)
1 tbsp garlic oil (or 1 garlic clove)
1 tsp ground ginger
For the bowls:
3 green onions, sliced
3 large carrots (chopped or sliced)
2 cups sliced red cabbage
1 avocado, thinly sliced
2 tbsp toasted sesame seeds
1/4 cup chopped fresh cilantro
1 lime, cut into slices for squeezing
Sauerkraut
Instructions:
At least 30 minutes before cooking, place the chicken in a bag or container. In a small bowl, whisk together the coconut aminos (or soy sauce), sugar, sesame oil, chili garlic sauce, garlic cloves and ginger. Pour this mixture over the chicken. This can marinate anywhere from 30 minutes to overnight.
To make the rice, heat a saucepan over medium-high heat and add the rice, water and salt. Stir, then bring to a boil. Reduce the heat to low, cover and let cook for about 30 minutes, until liquid is absorbed. Fluff with fork, then serve. You can follow the directions on any rice package to make the amount that you feel you need.
When you are ready to make the chicken, heat the broiler on high and place a wire rack 3-4” below. Line a baking sheet with foil. Place the marinated chicken on the foil (discard the remaining marinade).
Broil the chicken for 7 minutes, then flip the chicken and broil for an additional 7 minutes. If you do not want to broil it, you can bake it at 425 degrees F for 30 minutes, then check to see if it is fully cooked. Let the chicken rest for 10 minutes before slicing it.
To assemble the bowls, start by adding the rice on the bottom. Top with the avocado, shredded cabbage, carrots, green onions, and a little cilantro (or any other ingredients of your choosing). Add the chicken on top along with a few avocado slices. Finish the bowl off with toasted sesame seeds and a lime wedge. You can also drizzle on extra toasted sesame oil if you like!
Enjoy!
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