Satay Chicken Rice Bowl (Meal Prep)

a square photo of satay chicken with rice annd broccoli

Satay Chicken Rice Bowl (Meal Prep)

This easy chicken satay and rice bowl combines juicy chicken with a rich peanut satay sauce and plenty of veggies for a complete meal in one container. Made with simple ingredients like peanut butter, soy sauce, garlic, and ginger, it’s easy, satisfying, and reheats well for a meal prep or easy weeknight dinner the whole family will love.

Note - ingredients can be approximate

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Prep Time 15

Cook Time 14

Total Time 29

Course dinner, lunch, Main Course

Cuisine American, Asian, Thai

Servings

Calories 693 kcal

Equipment

Ingredients

600 g chicken breast
1 tablespoon cornflour
1 tablespoon soy sauce
200 g rice, yields approx.3 cups
1 broccoli
4 carrots, small or 2 large
2 teaspoon sesame oil, or other high-heat e.g. canola

Sauce ingredients

1 cup peanut butter, see note 1
¼ cup soy sauce, see note 2
1 tablespoon sweet chilli sauce, optional
1 clove garlic, see note 3
1 teaspoon ginger, see note 4
½ lemon, juice, fresh recommended
¼ cup hot water

Instructions

Preparing

Dice the 600 g chicken breast into bite-sized pieces.
Coat the diced chicken breast in 1 tbsp cornflour and a 1 tbsp soy sauce. Mix well so all pieces are lightly coated, then let sit for 10 minutes to tenderise.
Cook the 200 g rice using a rice cooker or stovetop according to your usual method or follow my tips and tricks.
Chop the 1 broccoli into florets and slice the 4 carrots. Steam or cook to your preference while the rice is cooking.
Finely grate 1 clove garlic and 1 tsp ginger then add to a jar with 1 cup peanut butter, ¼ cup soy sauce, 1 tbsp sweet chilli sauce, ½ lemon juice and ¼ cup hot water. Seal the jar and shake until smooth and combined.

Cooking

Heat 2 tsp sesame oil (or other high heat oil) in a pan over medium heat.
Add the chicken breast in a single layer and cook for 4–5 minutes, stirring occasionally, until the outside is mostly white and lightly golden.
Pour in the satay sauce and bring to a gentle simmer. Reduce heat slightly and cook for 5–7 minutes, stirring regularly, until the sauce thickens and evenly coats the chicken.
Continue cooking until the chicken reaches 70°C/160°F internally and is fully cooked through.
Serve the satay chicken over rice with broccoli and carrots.

Video

Notes

Note 1 – Peanut butter

Use a smooth peanut butter for easier mixing in the jar; natural versions with just peanuts and salt give the best flavour.

Note 2 – Soy sauce

An all-purpose soy sauce works well, but low sodium can be used if you prefer to control salt levels.

Note 3 – Garlic and ginger

Fresh is recommended for the best flavour since this recipe has a short ingredient list, but jarred versions can be used for convenience.

Storage

Store in airtight containers in the fridge for up to 4 days, keeping the rice and chicken side-by-side where possible.

Reheating

Microwave for 2–3 minutes with a splash of water to loosen the sauce and help it coat the rice and vegetables evenly.

Freezing

Freeze the satay chicken separately from the rice for up to 3 months; defrost overnight and reheat with a little water to restore the sauce consistency.

Nutrition

Calories: 693kcalCarbohydrates: 61gProtein: 46gFat: 32gSaturated Fat: 6gPolyunsaturated Fat: 8gMonounsaturated Fat: 15gTrans Fat: 0.01gCholesterol: 77mgSodium: 1320mgPotassium: 1373mgFiber: 8gSugar: 12gVitamin A: 8949IUVitamin C: 119mgCalcium: 123mgIron: 3mg

Keyword comfort food, meal prep, one-pot, quick

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