Japanese Chicken Breast Plate

One plate is the amount the calories and protein above are for.

• 6 oz chicken breast, cut into 1-inch pieces
• 1/2 cup cooked brown rice
• 1.5 cups cooked broccoli (from about 2.25 cups raw florets)
• 1 cup cooked spinach (from 10 oz raw, one bag)
• 1 tbsp tamari
• 1 tsp sesame oil
• 1 tsp grated ginger
• 1 tbsp toasted sesame seeds
• 2 scallions, sliced

• 12 oz chicken breast, cut into 1-inch pieces
• 1 cup cooked brown rice
• 3 cups cooked broccoli (from about 4.5 cups raw florets)
• 2 cups cooked spinach (from 20 oz raw, 2 bags)
• 2 tbsp tamari
• 2 tsp sesame oil
• 2 tsp grated ginger
• 2 tbsp toasted sesame seeds
• 4 scallions, sliced

• 24 oz chicken breast, cut into 1-inch pieces
• 2 cups cooked brown rice
• 6 cups cooked broccoli (from about 9 cups raw florets)
• 4 cups cooked spinach (from 40 oz raw, 4 bags)
• 4 tbsp tamari
• 4 tsp sesame oil
• 4 tsp grated ginger
• 4 tbsp toasted sesame seeds
• 8 scallions, sliced

• 36 oz chicken breast, cut into 1-inch pieces
• 3 cups cooked brown rice
• 9 cups cooked broccoli (from about 13.5 cups raw florets)
• 6 cups cooked spinach (from 60 oz raw, 6 bags)
• 6 tbsp tamari
• 6 tsp sesame oil
• 6 tsp grated ginger
• 6 tbsp toasted sesame seeds
• 12 scallions, sliced

• 48 oz chicken breast, cut into 1-inch pieces
• 4 cups cooked brown rice
• 12 cups cooked broccoli (from about 18 cups raw florets)
• 8 cups cooked spinach (from 80 oz raw, 8 bags)
• 8 tbsp tamari
• 8 tsp sesame oil
• 8 tsp grated ginger
• 8 tbsp toasted sesame seeds
• 16 scallions, sliced

1. Season and sear the chicken breast in a pan over medium, 6 to 8 minutes a side, until golden and it reaches 165°F in the center with no pink, then set it aside to rest.

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2. Steam the broccoli in a covered pan with a splash of water, 3 to 4 minutes, until bright green and just tender.

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3. Add the spinach and cook, 2 to 3 minutes, until it wilts down.

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4. Stir the tamari, ginger, and sesame oil together in the pan and warm, about 1 minute, until it bubbles into a light glaze, then toss the vegetables through.

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5. Slice the chicken, coat it in the glaze, and serve over the brown rice with the vegetables, sesame seeds, and scallions.

• Calories556
• Protein66g
• Carbs38g
• Fat16g
• Fiber8g
• Sodium1100mg

• Eating Well
• A Healthy Weight
• Steady Energy
• Blood Sugar
• Joint Comfort

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