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This single serving keto teriyaki chicken bowl is a great lunch option. These bowls are loaded with sweet teriyaki chicken (no sugar!), hibachi style zucchini with sweet onions, broccoli and cauliflower rice. It's packed with protein and nutrients, covering half of your daily potassium needs!
If you’re not feeling cauliflower rice, this recipe is delicious without it sort of a stir fry of sorts. Just mix together the chicken, zucchini and onions, and broccoli and dig in!
You can even swap the cauli-rice for shirataki rice if you like. Shirataki rice is almost zero-carb and when properly prepared it's a delicious keto side that can be infused with any flavors. To reduce the carb count even more, swap the broccoli for more cauliflower or zucchini.
Hands-on Overall
Nutritional values (per serving)
Net carbs9 grams
Protein33.8 grams
Fat45.2 grams
Calories587 kcal
Calories from carbs 6%, protein 23%, fat 71%
Total carbs13.2 gramsFiber4.2 gramsSugars6.1 gramsSaturated fat25.1 gramsSodium1,341 mg(58% RDA)Magnesium83 mg(21% RDA)Potassium989 mg(49% EMR)
Ingredients (makes 1 serving)
Chicken:
- 1 1/2 chicken thighs, diced (140 g/ 6 oz)
- 1 tbsp tamari sauce or coconut aminos (18 g/ 0.6 oz)
- 1 tbsp granulated Erythritol or Swerve (10 g/ 0.4 oz)
- 1/8 tsp ground ginger
- 1/8 tsp garlic powder
- 1 tbsp ghee or duck fat (15 ml)
Vegetables:
- 1/2 medium zucchini, diced (75 g/ 3.5 oz)
- 1/4 small yellow onion, diced (18 g/ 0.6 oz)
- 2 tbsp butter, ghee or duck fat (28 g/ 1 oz)
- sea salt, to taste
- 1/2 tsp sesame seeds
- 1/2 cup cauliflower rice, cooked (60 g/ 2.1 oz) - (here's how to prepare cauli-rice)
- 1/2 cup broccoli, steamed (45 g/ 1.6 oz)
- 1 green onion, thinly sliced (15 g/ 0.5 oz)
Instructions
- In a small bowl toss together all of the marinating ingredients for the chicken. Add the chicken. (Optionally let it marinate for 30 minutes or overnight.)
- Heat a pan over medium high heat, once hot add the chicken to the pan cooking for 3-4 minutes per side until cooked through. Remove and set aside.
- Add the butter to the pan and add in the zucchini and onion. Sauté for 2-3 minutes until soft. Sprinkle with sesame seeds.
- To assemble the bowl top with cauliflower rice with the steamed broccoli, chicken, zucchini and onion, and green onion. Serve immediately or place in an airtight container and store refrigerated for up to 4 days.
Ingredient nutritional breakdown (per serving)
| Net carbs | Protein | Fat | Calories |
|---|
| Chicken thighs (skinless, boneless, raw) |
| 0 g | 27.5 g | 5.8 g | 169 kcal |
| Tamari sauce (gluten-free soy sauce) |
| 0.9 g | 1.9 g | 0 g | 11 kcal |
| Erythritol (natural low-carb sweetener) |
| 0.5 g | 0 g | 0 g | 2 kcal |
| Ginger (ground, dried), spices |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Garlic powder, spices |
| 0.2 g | 0.1 g | 0 g | 1 kcal |
| Zucchini (summer squash, courgette) |
| 1.6 g | 0.9 g | 0.2 g | 13 kcal |
| Onion, brown (yellow), raw |
| 1.1 g | 0.2 g | 0 g | 6 kcal |
| Butter, unsalted, grass-fed |
| 0 g | 0.2 g | 23 g | 204 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Sesame seeds |
| 0.2 g | 0.3 g | 0.7 g | 9 kcal |
| Cauliflower rice, homemade (cauli-rice, KetoDiet app) |
| 1.8 g | 1.2 g | 0.2 g | 15 kcal |
| Broccoli, broccolini, fresh |
| 1.8 g | 1.3 g | 0.2 g | 15 kcal |
| Spring onion, scallion, green onion, fresh |
| 0.7 g | 0.3 g | 0 g | 5 kcal |
| Ghee |
| 0 g | 0 g | 15 g | 136 kcal |
| Total per serving |
| 9 g | 33.8 g | 45.2 g | 587 kcal |
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