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Baked Satay Chicken Bowls - Easy & Healthy Meal Prep

These Baked Satay Chicken Bowls simplifies cooking with individual glass bowl serves, where you add equal parts of each ingredient including; rice, chicken and veggies, and bake them all at the same time. Topped with an aromatic and lighter satay sauce, this dish is the perfect weeknight meal prep idea. Perfect for busy weekdays or cozy dinners, these bowls are not only high protein and lower in calories, but are also super delicious, satisfying and comforting.
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Prep Time 15 minutes
Cook Time 38 minutes
Servings: 4 Bowls
Course: Main Course
Calories: 498
Ingredients Method Nutrition Notes

Ingredients
  

Marinated Chicken
  • 500 g chicken breast diced
  • 1 tbsp low sodium soy sauce
  • 1 tsp minced garlic
  • 2 tsp satay seasoning/spice mix 15g
  • 2 tbsp light coconut milk 40g
  • 1 tbsp sugar free sweet chilli sauce optional, or normal chilli sauce
Per Bowl (4 bowls in total)
  • 3 tbsp dry rice rinsed, 50g dry
  • 1/4 cup chicken stock 70ml
  • 2 tbsp light coconut milk 40g
  • 1/2 tsp minced garlic
  • 1/4 tsp satay seasoning/spice mix
  • 2-3 tbsp finely diced red onion
  • 2-3 tbsp finely diced capsicum
  • handful chopped broccoli
  • 2-3 tbsp frozen peas
  • 135 g marinated chicken breast 1/4 of the marinated chicken breast mixture, divide equally between each bowl
Satay Sauce to serve
  • 3 tbsp coconut milk 60g
  • 1 heaped tbsp peanut butter 30g
  • 1/2 tbsp low sodium soy sauce
  • 1/2 tbsp rice wine vinegar or 1/2 lemon or lime juiced
  • 1/2 tbsp zero calorie sweetener sub white or brown sugar or honey
  • 1 tsp minced garlic
  • 1-2 tsp chilli paste or sriracha
  • 1/2 tsp satay seasoning/spice blend optional
Garnish
  • green onion
  • 10 g crushed peanuts 2.5g per bowl

Method
 

  1. Dice the chicken breast then add the seasonings and mix well, marinate for at least 30 minutes
  2. Preheat oven to 180c or 356F
  3. Per oven safe glass bowl add 3 tbsp washed basmati rice, 1/4 cup chicken stock, 2 tbsp light coconut milk, 1/2 tsp garlic and mix well
  4. Add equal parts diced capsicum, red onion, broccoli and peas and mix well
  5. Equally divide the seasoned chicken breast mixture (about 135g) on top of each bowl and bake for 35-40 minutes
  6. Whilst baking, prepare the satay sauce by mixing all ingredients until well combined- can heat it up over the stove to thicken it up
  7. Once baked, top each bowl with equal parts of the satay sauce and some green onion and crushed peanuts for garnish and enjoy

Nutrition

Calories: 498kcal

Notes

*This recipe makes 4 servings and lasts 4 days in the fridge. To-reheat just microwave for 1- 3 minutes (depending on microwave)
Macros (per bowl):
Calories: 498
Carbohydrates: 53g
Protein: 37g
Fat: 14g

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