If you’re looking for a delicious, easy-to-make, and nutritious dish, sesame chicken bowls are a perfect choice. This recipe combines tender chicken breast with a flavorful sesame sauce, complemented by fresh veggies and served over rice or your favorite carb. Whether you’re preparing a meal for a busy workday or meal prepping for the week ahead, sesame chicken bowls are a versatile, satisfying option that can be customized to your taste.
In this article, we will dive into everything you need to know about making the perfect sesame chicken bowls. From the ingredients and preparation to the different ways you can tweak the recipe to suit your preferences, we’ll cover it all to ensure your dish is as delicious as it is nutritious.
What Makes Sesame Chicken Bowls Special?
Sesame chicken bowls are a complete meal that combines protein, fiber, and healthy fats in one bowl. The chicken is marinated in a savory sesame sauce and then cooked to perfection, while the veggies and rice add texture, nutrients, and flavor. This dish is not only filling but also packed with health benefits, thanks to the use of wholesome ingredients like lean chicken breast, sesame oil, and fresh vegetables.
Here’s why sesame chicken bowls are a must-try:
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Versatile: You can swap out the veggies, protein, or carbs to suit your dietary needs or preferences.
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Meal Prep Friendly: They store well in the fridge, making them ideal for preparing multiple meals at once.
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Packed with Flavor: The sesame sauce adds a delightful sweet-savory taste that elevates the chicken and veggies.
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Nutritious: This dish provides a well-rounded balance of protein, healthy fats, and fiber, perfect for a satisfying meal.
Essential Ingredients for Sesame Chicken Bowls
To make the perfect sesame chicken bowls, you’ll need a few basic ingredients. Here’s a breakdown of the essential components:
Sesame Chicken Sauce:
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Honey – Adds sweetness and a rich flavor to the sauce. You can substitute it with maple syrup if needed.
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Soy Sauce (Low Sodium) – This is the base for the savory component of the sauce. Reduced-sodium soy sauce helps balance the saltiness of the dish without overwhelming it.
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Sesame Oil – Adds that characteristic nutty flavor essential for sesame chicken bowls.
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Cornstarch – Helps thicken the sauce, giving it a sticky texture that coats the chicken and veggies beautifully.
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Red Pepper Flakes – Optional, but they add a subtle heat to balance the sweetness of the honey.
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Chicken Stock or Water – Used to create the right consistency for the sauce.
Main Ingredients:
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Chicken Breast – Boneless, skinless chicken breast is ideal for this recipe, as it’s lean and easy to cut into cubes.
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Rice – I recommend using basmati rice for its low glycemic index and fluffy texture. However, you can substitute with quinoa, brown rice, or cauliflower rice for a healthier alternative.
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Vegetables – Broccoli and snap peas are commonly used, but feel free to swap them with other vegetables like bell peppers, carrots, or asparagus.
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Olive Oil – For sautéing the chicken and vegetables.
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Sesame Seeds – For garnish and extra crunch.
Step-by-Step Guide to Making Sesame Chicken Bowls
Making sesame chicken bowls is straightforward and doesn’t take much time. The key is having all your ingredients prepared before you start cooking. Here’s how to make these bowls from start to finish:
Step 1: Prepare the Sesame Sauce
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In a small bowl, whisk together the honey, soy sauce, sesame oil, cornstarch, chicken stock (or water), and red pepper flakes (if using).
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Set the sauce aside while you prep the other ingredients.
Step 2: Cook the Rice
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Cook the rice according to the package instructions. Once done, fluff it with a fork and divide it between your serving bowls or meal prep containers.
Step 3: Sauté the Veggies
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Heat 1 tablespoon of olive oil in a large pan or skillet over medium heat.
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Add the chopped broccoli and snap peas to the pan. Sauté for about 5-7 minutes until the veggies are tender and bright green.
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Remove the veggies from the pan and set them aside in the bowls with rice.
Step 4: Cook the Chicken
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Add the remaining 1 tablespoon of olive oil to the pan and increase the heat to medium-high.
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Add the chicken cubes to the pan, season with salt and pepper, and cook for about 7-10 minutes, or until the chicken is fully cooked and golden brown.
Step 5: Add the Sauce
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Pour the sesame sauce over the cooked chicken and simmer for 2-3 minutes, allowing the sauce to thicken and coat the chicken evenly.
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Stir to ensure the chicken is well coated in the sauce.
Step 6: Assemble the Bowls
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Add the sautéed vegetables and chicken with sauce to the rice in your bowls.
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Garnish with sesame seeds for extra texture and flavor.
Step 7: Serve and Enjoy
Your sesame chicken bowls are now ready to be enjoyed! Serve immediately, or store in the fridge for meal prep.
Helpful Tips for Making the Best Sesame Chicken Bowls
To ensure your sesame chicken bowls turn out perfect every time, here are some tips to consider:
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Prep Ahead: Chop your vegetables and chicken ahead of time to streamline the cooking process. You can even prepare the sesame sauce in advance and store it in the fridge.
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Customize the Sauce: If you prefer a sweeter or spicier flavor, adjust the honey and red pepper flakes to suit your taste.
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Make it Gluten-Free: Use tamari sauce instead of soy sauce to make the dish gluten-free.
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Add Extra Veggies: Feel free to add other veggies like bell peppers, carrots, or zucchini to boost the nutritional content of your sesame chicken bowls.
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Store for Meal Prep: These bowls store well in the fridge for up to 4 days. If you plan on making them ahead of time, keep the sauce separate until you’re ready to eat, as it can make the rice soggy over time.
Nutritional Benefits of Sesame Chicken Bowls
When it comes to healthy meals, sesame chicken bowls stand out as a well-rounded option that balances flavors and nutrients. The combination of chicken breast, veggies, and rice provides essential vitamins, minerals, and protein, making this meal both satisfying and nutritious. Let’s break down the nutritional benefits of sesame chicken bowls and explain why they’re an excellent choice for your weekly meal plan.
Protein-Packed
Chicken breast is a lean source of protein, which is essential for muscle building, tissue repair, and overall bodily function. Each serving of sesame chicken bowls contains a generous amount of protein, making it an ideal choice for anyone looking to boost their protein intake. Protein also helps keep you feeling full for longer, preventing overeating and aiding in weight management.
Healthy Fats
Sesame oil, a key ingredient in the sesame sauce, contains healthy fats that contribute to heart health and help keep your skin glowing. These monounsaturated fats are an excellent addition to your diet, as they support your body’s absorption of vitamins and provide a steady source of energy throughout the day.
High in Fiber
The vegetables in sesame chicken bowls — such as broccoli and snap peas — are rich in fiber, which promotes digestive health and helps keep you feeling satisfied after eating. Fiber is also essential for regulating blood sugar levels, making this dish a great option for those looking to manage their weight or blood sugar.
Nutrient-Rich Vegetables
Broccoli, snap peas, and other vegetables commonly used in sesame chicken bowls are packed with vitamins and minerals, such as vitamin C, vitamin A, folate, and potassium. These nutrients support your immune system, promote skin health, and help reduce the risk of chronic diseases. By including a variety of veggies, you’re getting a well-rounded boost of essential nutrients.
Low Glycemic Index
If you choose basmati rice for your sesame chicken bowls, you’re opting for a low glycemic index carb. This means it won’t spike your blood sugar as quickly as regular white rice. The slow digestion of basmati rice helps keep you full for longer, stabilizes energy levels, and supports healthy metabolism.
Customizable to Fit Your Dietary Needs
One of the best things about sesame chicken bowls is how easily they can be adapted to fit different dietary preferences. Whether you follow a low-carb, gluten-free, or vegetarian diet, you can make simple swaps to suit your needs. For example:
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Low-Carb Option: Substitute the rice with cauliflower rice or quinoa for a lighter, lower-carb alternative.
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Gluten-Free: Use tamari instead of soy sauce to make this dish completely gluten-free.
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Vegan/Vegetarian: Swap the chicken for tofu or tempeh for a plant-based version of sesame chicken bowls.
Tips for the Best Sesame Chicken Bowls
To make your sesame chicken bowls even better, here are some expert tips for perfecting this dish every time:
1. Use Fresh Ingredients
Fresh ingredients, especially the vegetables and protein, can take your sesame chicken bowls from good to great. Opt for organic vegetables when possible and choose high-quality, free-range chicken for the best flavor and nutritional value.
2. Marinate the Chicken for Extra Flavor
For even more depth of flavor, marinate the chicken in a portion of the sesame sauce for about 30 minutes before cooking. This allows the chicken to absorb the sauce’s savory sweetness, making each bite more flavorful.
3. Double the Sauce
If you love extra sauce, feel free to double the sesame sauce recipe. You can drizzle more over the chicken and veggies, or save it for dipping on the side.
4. Add More Veggies
Feel free to load up your sesame chicken bowls with more vegetables for added nutrients. You can use carrots, bell peppers, zucchini, or even spinach to create a colorful, nutrient-dense dish.
5. Perfect the Rice
Cooking rice can be tricky, but it’s essential for the success of sesame chicken bowls. Here are some tips for perfect rice:
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Rinse your rice before cooking to remove excess starch and prevent it from becoming too sticky.
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Use a rice cooker or a pot with a tight-fitting lid to ensure even cooking.
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Allow the rice to rest for a few minutes after cooking to prevent it from being too sticky.
6. Serve Immediately for the Best Texture
While sesame chicken bowls store well in the fridge, they taste best when served fresh. The chicken will stay tender, and the sauce will be at its stickiest when served immediately.
Customizing Your Sesame Chicken Bowls
One of the reasons sesame chicken bowls are so popular is their versatility. You can swap ingredients to create endless variations, keeping the dish exciting and adaptable to different tastes.
Protein Swaps
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Chicken Thighs: For a juicier and more flavorful protein, try swapping chicken breast with chicken thighs.
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Tofu or Tempeh: For a vegetarian or vegan alternative, tofu or tempeh works perfectly in this dish. Be sure to press tofu to remove excess water before cooking.
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Shrimp: If you’re a fan of seafood, shrimp can be an excellent substitute for chicken, adding a light and fresh twist to your sesame chicken bowls.
Veggie Variations
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Bell Peppers: Add red, yellow, or orange bell peppers for sweetness and color.
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Carrots: Thinly sliced or julienned carrots add a satisfying crunch and additional sweetness to your sesame chicken bowls.
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Zucchini: A great way to sneak in more veggies, zucchini has a mild flavor and soft texture when sautéed, making it a great addition to your dish.
Storing and Reheating Sesame Chicken Bowls
One of the reasons sesame chicken bowls are so popular is because they make fantastic leftovers. Whether you’re making them for a single meal or preparing for the week ahead, these bowls store and reheat beautifully, making them perfect for meal prepping. Here’s everything you need to know about storing and reheating your sesame chicken bowls:
Storing Sesame Chicken Bowls
To store your sesame chicken bowls:
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Let the cooked chicken, rice, and veggies cool to room temperature before storing them.
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Divide the chicken, rice, and veggies into separate airtight containers to keep each component fresh.
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Store the bowls in the fridge for up to 4 days.
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If you made extra sauce, store it separately in a small container, and drizzle it over the bowls when you reheat them.
Tip: You can also freeze sesame chicken bowls for longer storage. Just make sure to store them in freezer-safe containers, and they can last up to 3 months in the freezer. When ready to eat, thaw them in the fridge overnight before reheating.
Reheating Sesame Chicken Bowls
To reheat your sesame chicken bowls:
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In the Microwave: Simply microwave the individual portions for 1-2 minutes, or until heated through. Drizzle the sauce over the top to prevent dryness.
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On the Stovetop: Heat the chicken, rice, and veggies in a skillet over medium heat, adding a splash of water or chicken broth to keep the meal moist.
Pairing Suggestions for Sesame Chicken Bowls
While sesame chicken bowls are already a well-rounded meal, you can enhance the dining experience with a few easy side dishes or beverages. Here are some ideas to take your meal to the next level:
Side Dishes:
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Asian-Inspired Salad: A crisp salad with ingredients like cabbage, carrots, and edamame can provide a refreshing crunch to complement the warmth of the chicken bowls.
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Steamed Dumplings: Pair your sesame chicken bowls with some homemade or store-bought dumplings for a satisfying and hearty meal.
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Garlic Green Beans: Sautéed green beans with garlic and a drizzle of soy sauce make for a perfect vegetable side dish.
Beverages:
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Iced Green Tea: A cool, refreshing glass of iced green tea is a perfect match for the sweet-savory flavors of sesame chicken.
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Lemonade: The tartness of lemonade can cut through the richness of the sesame sauce, creating a balanced meal.
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Sparkling Water: For a lighter option, sparkling water with a slice of lemon or lime adds a refreshing touch.
Why You’ll Love Sesame Chicken Bowls
Sesame chicken bowls are not just another meal—they are a solution to busy days, an answer to meal prep, and a delicious way to nourish your body. Whether you’re looking for a quick lunch, an easy dinner, or a meal you can prep ahead for the week, this dish has everything you need.
Here’s why you’ll love making sesame chicken bowls:
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Quick and Easy: With simple ingredients and minimal prep, you can have a flavorful meal ready in just 30 minutes.
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Customizable: Adjust the ingredients based on what you have in your fridge or according to your dietary needs.
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Healthy: Packed with lean protein, healthy fats, and plenty of veggies, sesame chicken bowls are a balanced and nutritious meal.
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Perfect for Meal Prep: Store these bowls for days to come and enjoy the convenience of a ready-made meal that still tastes great after a few days.
Summary
Making sesame chicken bowls at home is easy, satisfying, and incredibly versatile. This recipe allows you to enjoy a delicious, healthy meal that you can adapt to your taste and dietary preferences. Whether you’re using chicken breast, tofu, or shrimp, and whether you’re serving it with rice, quinoa, or cauliflower rice, sesame chicken bowls are a great option for any meal.
From the savory sesame sauce to the tender chicken and crisp veggies, every bite of sesame chicken bowls is packed with flavor and nutrition. Perfect for busy weekdays, meal prepping, or sharing with loved ones, this dish is sure to become a favorite in your meal rotation.
Recipe card for Sesame Chicken Bowls:
Ingredients:
Sesame Chicken Sauce:
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1/4 cup chicken stock or water
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1/4 cup reduced-sodium soy sauce
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1/4 cup honey (or maple syrup)
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1 tablespoon sesame oil
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1/2 teaspoon red pepper flakes (optional)
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1 teaspoon cornstarch
For the Sesame Chicken Bowls:
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3/4 cup rice (uncooked; or approximately 2 cups cooked)
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2 tablespoons olive oil (divided)
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3 cups broccoli (chopped into small pieces)
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3 cups snap peas (ends trimmed)
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2 large chicken breasts (cut into 1-inch cubes)
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Salt & pepper to taste
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Sesame seeds (for garnish)
Instructions:
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Prepare the Sesame Sauce: In a small bowl, whisk together the chicken stock (or water), soy sauce, honey, sesame oil, red pepper flakes (if using), and cornstarch. Set aside.
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Cook the Rice: Cook rice according to package instructions. Once done, fluff with a fork and divide into 4 bowls or meal prep containers.
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Sauté the Veggies: Heat 1 tablespoon olive oil in a large pan over medium heat. Add broccoli and snap peas. Sauté for 5-7 minutes until bright green and tender. Add to the rice in the bowls.
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Cook the Chicken: Add the remaining 1 tablespoon olive oil to the pan. Add chicken cubes, season with salt and pepper, and cook for 7-10 minutes until fully cooked.
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Add the Sauce: Pour the sesame sauce over the chicken and simmer for 2-3 minutes until the sauce thickens and coats the chicken.
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Assemble the Bowls: Add the chicken with sauce to the bowls containing rice and veggies. Garnish with sesame seeds.
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Serve: Serve immediately, or store in the fridge for up to 4 days.
Notes:
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You can customize the vegetables to your liking (e.g., bell peppers, carrots, zucchini).
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Substitute chicken with tofu or shrimp for a different protein option.
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Store leftovers in airtight containers in the fridge for up to 4 days.
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To make it gluten-free, use tamari instead of soy sauce.
Nutritional Facts (Per Serving):
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Calories: 483 kcal
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Carbohydrates: 58g
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Protein: 32g
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Fat: 14g
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Saturated Fat: 2g
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Polyunsaturated Fat: 3g
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Monounsaturated Fat: 8g
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Trans Fat: 1g
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Cholesterol: 73mg
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Sodium: 716mg
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Potassium: 881mg
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Fiber: 4g
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Sugar: 22g
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Vitamin A: 1333 IU
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Vitamin C: 106mg
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Calcium: 84mg
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Iron: 3mg
Recipe Information:
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Prep Time: 10 minutes
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Cook Time: 20 minutes
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Total Time: 30 minutes
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Method: Sauté, Cooked on Stovetop
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Cuisine: Asian (Chinese-inspired)
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Servings: 4 servings
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Calories: 483 kcal per serving
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Yield: 4 bowls
