Crispy Chilli Chicken Rice Bowl

High-protein, gut-friendly, and genuinely delicious - this is the kind of bowl you'll make on repeat. Crispy pan-fried chicken, a punchy chilli-sesame dressing, crunchy veg, and a base of prebiotic-rich brown rice. On the table in 25 minutes.

Serves: 2

Ingredients

• 2 pieces chicken thigh fillets (skinless, boneless)

• 200 grams brown rice (or pre-cooked pouch)

• 100 grams edamame beans (frozen, defrosted)

• 100 grams red cabbage, finely shredded

• 1/2 cucumber, sliced into half moons

• 2 spring onions, sliced

• 1 tablespoon sesame oil

• 2 tablespoons low-sodium soy sauce or tamari

• 1/2 teaspoon chilli flakes

• 1 teaspoon honey or maple syrup

• 1 garlic clove, minced

• 1 lime (juiced)

• 1 tablespoon sesame seeds, to serve

• 1 tablespoon olive oil
  

Method

1. Cook the rice: Cook the brown rice (or pre-cooked pouch) according to packet instructions.

2. Make the dressing: Whisk together the sesame oil, low-sodium soy sauce or tamari, chilli flakes, honey or maple syrup, garlic and the lime juice in a small bowl. Taste and adjust - it should be punchy, slightly sweet, and a little spicy.

3. Cook the chicken: Bash the chicken thigh fillets (skinless, boneless) to an even thickness. Heat the olive oil in a pan over high heat. Add the chicken and cook for 5–6 minutes each side until golden and cooked through. Don't move it around - let it get properly crispy.

4. Rest and slice: Rest the chicken for 2 minutes, then slice into strips. Drizzle over half the dressing while still warm.

5. While the chicken cooks, cook the edamame beans and slice the cabbage, cucumber and spring onion.

6. Assemble the bowls: Divide the rice between two bowls. Add the edamame beans, cabbage and cucumber. Top with the sliced chicken, spring onions and sesame seeds. Drizzle over the remaining dressing and serve immediately.

✧ Notes ✧

Chicken thighs are one of the best sources of complete protein and contain more zinc and iron than breast meat (both essential for energy and immune function).

Brown rice feeds your gut microbiome with resistant starch, while edamame adds a hit of plant-based protein and isoflavones for hormone balance.

Red cabbage is packed with anthocyanins (potent antioxidants that support the gut lining).

Make it even easier: Use a pre-cooked rice pouch and rotisserie chicken for a 10-minute assembly job.

Swap it: Use tofu in place of chicken for a plant-based version. Swap edamame for chickpeas if needed.

  Like this recipe? Check out my Free Downloads page to access my e-books with lots of delicious recipes and meal plans.