This Healthy Poke Chicken and Avocado Bowl combines fresh flavors and contrasting textures in a balanced bowl, designed for those looking for a high-protein meal without sacrificing lightness. The chicken breast, marinated with ginger, garlic, and soy sauce (or tamari for the gluten-free version), is seared to keep the meat juicy; the avocado adds creaminess, while brown rice, edamame, and crunchy vegetables color the dish with natural tones.
The dressing made with sesame oil, lime, and a touch of honey gently ties everything together. Ideal for a nutritious lunch break, dinner, or as a recipe to prepare in advance: balanced, photogenic, and perfect for the I Love Poke menu.
Ingredients
- 300 g chicken breast (thick slices, skinless)
- 320 g cooked brown rice (base of the poke bowl, warm or at room temperature)
- 1 pcs avocado (ripe but firm, sliced)
- 120 g edamame (shelled, preferably frozen and blanched)
- 1 pcs cucumber (cut into rounds or julienne)
- 1 pcs carrot (medium, cut into julienne)
- 4 pcs radishes (thinly sliced for crunch)
- 2 tablespoons sesame seeds (toasted for aroma)
- 2 pcs spring onions (thinly sliced)
- 2 tablespoons soy sauce (or tamari for gluten-free version)
- 1 spoon sesame oil (for marinating and dressing)
- 1 spoon extra virgin olive oil (for searing the chicken)
- 1 spoon lime juice (for the dressing)
- 1 teaspoon honey or agave syrup (optional, to balance acidity)
- 1 clove garlic (finely chopped for marinating)
- 1 teaspoon fresh ginger (grated for marinating)
- 1/4 teaspoon salt (or to taste)
- 1/4 teaspoon black pepper (freshly ground)
- 1/4 teaspoon chili flakes (optional, for a spicy touch)
Preparation
-
1
Prepare the marinade by mixing soy sauce (or tamari), sesame oil, minced garlic, grated ginger, honey, salt, and pepper. Soak the chicken slices and let marinate for at least 10 minutes (up to 30 if you have time).
Durata indicativa: 10 min
Tip: For a deeper marinade, make light cuts on the chicken and let rest in the fridge for up to 30 minutes.
-
2
Cook the brown rice according to the package instructions and let it rest covered; it should be soft but fluffy.
Durata indicativa: 20 min
Tip: Cook the rice in plenty of water to speed up and get separate grains.
-
3
Blanch the edamame in salted water for 3-4 minutes, drain and cool under cold water; it retains the bright color and crunchy texture.
Durata indicativa: 6 min
Tip: If using frozen edamame, do not fully thaw before blanching.
-
4
Heat a non-stick pan with a drizzle of extra virgin olive oil and sear the marinated chicken for 3-4 minutes per side until golden and fully cooked; let it rest for a few minutes and slice into strips.
Durata indicativa: 10 min
Tip: Do not overcrowd the pan to get a nice crust: cook in two batches if necessary.
-
5
Prepare the vegetables: slice cucumber, carrot, radishes, and spring onions. Cut the avocado into slices and sprinkle it with a little lime juice to prevent oxidation.
Durata indicativa: 5 min
Tip: Use a sharp knife for even cuts and better presentation.
-
6
Prepare the dressing by emulsifying sesame oil, lime juice, a splash of soy sauce, and, if you want, a teaspoon of honey. Taste and adjust salt and pepper.
Durata indicativa: 3 min
Tip: Whisk vigorously with a fork or use a jar with a lid to shake.
-
7
Assemble the poke bowls: distribute the rice into the bowls, lay the sliced chicken, add avocado, edamame, and the prepared vegetables. Finish with the dressing, sesame seeds, and a sprinkle of spring onion.
Durata indicativa: 5 min
Tip: For a clean visual effect, arrange ingredients in sections and do not mix everything together immediately.
-
8
Serve immediately or store in airtight containers for meal prep (without pouring the dressing, keep it separate until ready to eat).
Durata indicativa: 1 min
Tip: For meal prep, keep the avocado separate or add lemon to slow oxidation.
Notes and Tips
For a deeper marinade, make light cuts on the chicken and let rest in the fridge for up to 30 minutes.
Cook the rice in plenty of water to speed up and get separate grains.
If using frozen edamame, do not fully thaw before blanching.
Do not overcrowd the pan to get a nice crust: cook in two batches if necessary.
Use a sharp knife for even cuts and better presentation.
Whisk vigorously with a fork or use a jar with a lid to shake.
For a clean visual effect, arrange ingredients in sections and do not mix everything together immediately.
For meal prep, keep the avocado separate or add lemon to slow oxidation.
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