The sesame bowls are filled with sautéed sesame chicken, garlic vegetables, edamame and a delicious sesame sauce served over brown rice.
Sesame Chicken Bowls are your perfect dinner packed with protein, fiber and nutrients. Sesame Chicken Sauce is made with soy sauce, garlic, sesame oil, honey, ginger and of course, sesame seeds. The sesame chicken bowls are full of flavor and are so delicious with brown rice, vegetables and edamame.
I am very excited to share my partnership with the United Soybean Board for Soy Foods Month this April. As you may know, my parents have a farm where we grow a rotating variety of crops, including soybeans. My kids are grown and can grab fresh edamame from the field as a snack when they play! Well, it’s a dream to say because I love cooking with soy products.
How to Make Sesame Chicken Bowls
Sesame Chicken Bowls are easy to make and ready in 30 minutes! I call it a weeknight dinner because it takes a little time to make and can be enjoyed quickly when you’re running out the door for kids’ activities or coming home late from work. First, cook your rice. I chose brown rice because it contains more fiber and nutrients than white rice. My trick is to cook a big batch of brown rice ahead of time and freeze it in ziplock bags to save time for my potatoes. Then I have rice ready in 5 minutes when I need it. Another trick is to use quick cook brown rice to save time, which is what I used in this recipe.
Then chop the vegetables and chicken. Sauté the chicken and make the sesame sauce. In another pan (or you can cook them all together if you prefer), sauté your vegetables. Steam the edamame. Serve the sesame chicken sauce, vegetables and edamame over the rice.
Sesame Chicken Bowl Nutrition
One serving of sesame chicken bowl has 522 calories, 31 grams of protein, 5 grams of fiber along with vitamin D, iron and potassium. A delicious dinner in a bowl packed with nutrients.
How to cook with soy
We love using soy in so many different ways! My kids absolutely love a bowl crispy tofu stir-fry
with vegetables served over rice. In fact, when I asked my kids to tell me their 3 favorite dinners, two of them said a tofu stir-fry. Sometimes we use soy milk other than cow’s milk. Soy milk typically has 8 grams of protein per cup, which is comparable to cow’s milk. Veggie burgers made with soy are always a favorite and are usually quite high in protein when made with soy. For example, MorningStar Farms Veggie Grillers Burgers made with soy have 16 grams of protein. We also love edamame in snack mixes (roasted) or added to stir-fry for extra protein and nutrients.
Is soy healthy?
Eating soy foods can be very beneficial to your diet. Soybeans are used in many foods such as soy milk, edamame (used in this recipe!), tofu, tempeh, miso, soybean oil, and more. Soy foods are an excellent source of plant protein and we often replace meat in our diet at certain meals. I like to eat a variety of plant foods along with incorporating animal products into our diet. Soy is also a good source of folate, potassium and fiber. Soy protein and soybean oil (often labeled as vegetable oil) are heart-healthy and low in saturated fat making them a good substitute for animal protein. I like to incorporate soy into our diet along with other nutritious foods.
I personally eat a little bit of everything. Some days, we eat all plant-based and some days, we enjoy meat. It just depends and I like to have a balanced diet that can fit all foods. In this recipe, I did a little bit of both! These sesame chicken bowls have chicken along with plant foods like edamame and vegetables.
*Learn more about Soy Foods Month.
Recipes using soy
Crispy Tofu Stir-Fry
Chipotle Sofritas Bowls
Spinach salad with strawberry avocado slice
Chocolate Raspberry Smoothie – use soy milk in any smoothie recipe!
Production efficiency: serves 4
The sesame bowls are filled with sautéed sesame chicken, garlic vegetables, edamame and a delicious sesame sauce served over brown rice.
Preparation time: 10 minutes Cooking time: 20 minutes Total time: 30 minutes
INSTRUCTIONS
1. Cook the brown rice as directed.
5. Add the chicken to the pot with the sauce and stir. Heat the shelled edamame in the microwave until warm.
6. To serve, pour the brown rice into a bowl, top with the sesame chicken, garlic vegetables, edamame and spring onion.
Enjoy!
This post is sponsored by the United Soy Board and I am happy to share the nutritional benefits of soy!
