High-protein peanut butter chicken bowl with broccoli

High-protein peanut butter chicken bowl with broccoli: a savoury, creamy bowl with chicken breast, broccoli, basmati rice, peanut butter, lime and soy sauce.

At a glance

• Serves 2
• Prep time: 15 min
• Cooking time: 15 min
• Total time: 30 min
• Calories: 520 kcal per serving
• Protein: 45 g
• Fat: 22 g
• Carbs: 35 g

Ingredients

• 250g chicken breast
• 1 small head of broccoli
• 1 squeeze of lime juice
• 100g basmati rice
• 2 tbsp unsweetened peanut butter
• 1 tsp honey
• 1 tbsp soy sauce

Method

You’ll need: frying pan · chopping board · knife · mixing bowl

1. Cook the basmati rice according to the packet instructions. Divide the broccoli into small florets and cut the chicken breast into bite-sized pieces.
2. Cook the broccoli in a little water or steam it until tender-crisp. That way it stays juicy and keeps its lovely colour.
3. Brown the chicken breast all over in a frying pan with a little olive oil until golden brown and cooked through.
4. Stir the peanut butter with the soy sauce, lime juice and honey until smooth. If needed, loosen with a little warm water into a creamy sauce.
5. Add the broccoli to the chicken and briefly toss everything with the sauce until the veg and meat are evenly coated.
6. Put the basmati rice in a bowl, arrange the chicken and broccoli on top and spoon over the rest of the sauce.

Good to know

This bowl is savoury, creamy and pleasantly uncomplicated. It's generous without feeling heavy. Just the thing when you want something warm and down to earth.

Swaps

Basmati rice → quinoa (more fibre and a little more protein) Soy sauce → coconut aminos (milder, a little less sodium) Honey → date paste (fruity sweetness with a few more micronutrients) Peanut butter → almond butter (often a little more vitamin E and a milder flavour; contains tree nuts)

Allergens

Contains peanuts, soya and gluten (soy sauce). For children, serve in suitably sized pieces – no honey for babies under one year old; in pregnancy, the dish is generally fine with the chicken cooked right through.

Frequently asked questions

What's in broccoli, nutritionally?

Broccoli provides vitamin C, folate and potassium as well as fibre. It also contains plant compounds from the glucosinolate group.

Is peanut butter a sensible ingredient despite its fat content?

Yes, if it's unsweetened and has only a few ingredients. It mainly brings unsaturated fatty acids, some vitamin E, magnesium and, of course, its typical strong flavour.

Why does lime juice work in the bowl?

Lime juice provides a little vitamin C and brings acidity to the dish. The amount is usually small, but it shapes the flavour a lot.

Does soy sauce suit a sensitive stomach?

Not necessarily, because it's salty and, depending on the type, can contain histamine. If you're sensitive to that, use a little less or choose a milder alternative.

Which nutrients does chicken breast provide besides protein?

Chicken breast contains niacin, vitamin B6, phosphorus and selenium, among other things. It's also fairly lean and goes well with richer components such as peanut butter.

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