The forever popular Pokebowl, low in sugar!
Your weekly meal prep just got easier with the forever popular Pokebowl - a delicious and healthy option that can be customized to your liking. Learn how to prep this dish and make enough for the whole week.
What is a poke bowl?
A poke bowl is a Hawaiian dish served over rice and garnished with various toppings. Poke bowls have become popular in many parts of the world, and they are frequently found in sushi restaurants or poke bowl restaurants. It is an easy and fresh tasting dish that is easily added to your weekly meal prep can be eaten throughout the day. You can either enjoy a Pokebowl hot or cold.
When you are prepping your meals and planning to store them for a few days it's recommended not to use raw fish. Here is a recipe for a marinated chicken variant with a soy dressing.
What to serve a poke bowl with:
Pickled vegetables: Pickled cucumbers, carrots, or daikon radish can add a tangy and refreshing element to your meal ( try our Pickled cucumbers recipe link)
Or a nice protein shake like this one made with mango, pineapple, lime and more (link to tropical paradise)
The best way to store a pokébowl:
Cover tightly: Make sure the containers are tightly sealed to prevent air and moisture from getting in. You can use plastic wrap, foil, or reusable silicone lids to cover the containers. Or good sealable mealprep container like these (link for containers)
What you need to create a delicious and healthy pokebowl?
Brown rice | Chicken breasts | Soy sauce | Sesame oil | Rice vinegar | Sesame seeds | Cucumber | Edamame | Mango | Red peppers | Beansprouts | Carrots
Optional toppings: avocado, radish, or other fruits and vegetables of your choice. If adding any other ingredients it will result in different macros
How to reheat?
Reheat gently: If you want to reheat the poke bowl, do so gently in a microwave or on the stove. A pokebowl can also be enjoyed cold.
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Pokébowl Small
NUTRITION
Ingredients
- 95 gr Chicken breast
- 72 gr Cooked brown rice
- 5 gr Sesame seeds
- 1 drop Stevia sweetener
- 5 ml Rice vinegar
- 5 ml Lime juice
- 25 ml Soy sauce
- 20 gr Fresh or frozen mango
- 20 gr Red pepper
- 20 gr Cucumber
- 20 gr Carrots
- 30 gr Edamame
- 15 gr Beansprouts
- ½ tsp Sambal or chilli paste
- 2 cloves garlic
- 6 gr ginger
Instructions
- Cook the rice in a pan with boiling water or rice cooker
- Wash the carrot, cucumber and red pepper.
- Peel and grate the carrot.
- Slice the cucumber in two.
- Scrape the seeds out of the cucumber parts with a spoon.
- Chop the cucumber in small cubes
- Chop the red pepper in small cubes
- Marinade Chicken
- Cut the chicken breasts into bite-sized cubes
- In a small bowl, mix together the ginger, garlic, raw soy sauce and sambal oil.
- Marinate the chicken in the mixture for at least 30 minutes
- Heat a grill or a skillet over medium-high heat. Grill or sauté the chicken until cooked through, about 8-10 minutes
Soy Dressing
- In a small bowl, mix together the soy sauce, lime juice, rice vinegar, stevia and sesame seeds.
- Blend the dressing with the stick blender.
- Plating
- Place the brown rice in a sealable container or bowl.
- Arrange the vegetables around the sides and place the yakitori chicken in the centre.
- If eating immediately, pour the desired amount of dressing over the chicken. If eating later, place the soy dressing in a small, sealable container.
Video
Notes
If you are cooking for multiple portions you will have to plate (or box)
each portion with the following weights: Brown rice : 200 grChicken 100 gr
Mango: 20 gr
Edamame beans: 35 gr
Carrots: 25 gr
Cucumber: 25 gr
Paprika: 25 gr
Beansprouts: 20 gr
Coriander
Sliced chili
Soy dressing: 35 gr
Pokébowl Medium
NUTRITION
Ingredients
- 135 gr Chicken breast
- 80 gr Cooked brown rice
- 5 gr Sesame seeds
- 1 drop Stevia sweetener
- 5 ml Rice vinegar
- 5 ml Lime juice
- 25 ml Soy sauce
- 20 gr Fresh or frozen mango
- 25 gr Red pepper
- 25 gr Cucumber
- 25 gr Carrots
- 35 gr Edamame
- 20 gr Beansprouts
- ½ tsp Sambal or chilli paste
- 2 cloves garlic
- 6 gr ginger
Instructions
- Cook the rice in a pan with boiling water or rice cooker.
- Wash the carrot, cucumber and red pepper.
- Peel and grate the carrot.
- Slice the cucumber in two.
- Scrape the seeds out of the cucumber parts with a spoon.
- Chop the cucumber in small cubes.
- Chop the red pepper in small cubes.
- Marinade Chicken
- Cut the chicken breasts into bite-sized cubes.
- In a small bowl, mix together the ginger, garlic, raw soy sauce and sambal oil.
- Massage the mixture on the chicken cubes
- Marinate the chicken in the mixture for at least 30 minutes
- Heat a grill or a skillet over medium-high heat. Grill or sauté the chicken until cooked through, about 8-10 minutes
Soy Dressing
- In a small bowl, mix together the soy sauce, lime juice, rice vinegar, stevia and sesame seeds.
- Blend the dressing with the stick blender.
- Plating
- Place the brown rice in a sealable container or bowl.
- Arrange the vegetables around the sides and place the yakitori chicken in the centre.
- If eating immediately, pour the desired amount of dressing over the chicken. If eating later, place the soy dressing in a small, sealable container.
Video
Notes
If you are cooking for multiple portions you will have to plate (or box)
each portion with the following weights: Brown rice : 200 gr Chicken: 100 gr Mango: 20 gr Edamame beans: 35 gr Carrots: 25 gr Cucumber: 25 gr Paprika: 25 gr Beansprouts: 20 gr Coriander Sliced chili Soy dressing: 35 grPokébowl Large
NUTRITION
Ingredients
- 190 gr Chicken breast
- 92 gr Cooked brown rice
- 5 gr Sesame seeds
- 1 drop Stevia sweetener
- 5 ml Rice vinegar
- 5 ml Lime juice
- 30 ml Soy sauce
- 35 gr Fresh or frozen mango
- 30 gr Red pepper
- 30 gr Cucumber
- 30 gr Carrots
- 40 gr Edamame
- 25 gr Beansprouts
- ½ tsp Sambal or chilli paste
- 2 cloves garlic
- 6 gr ginger
Instructions
- Cook the rice in a pan with boiling water or rice cooker.
- Wash the carrot, cucumber and red pepper.
- Peel and grate the carrot.
- Slice the cucumber in two.
- Scrape the seeds out of the cucumber parts with a spoon.
- Chop the cucumber in small cubes.
- Chop the red pepper in small cubes.
- Marinade Chicken
- Cut the chicken breasts into bite-sized cubes.
- In a small bowl, mix together the ginger, garlic, raw soy sauce and sambal oil.
- Massage the mixture on the chicken cubes
- Marinate the chicken in the mixture for at least 30 minutes
- Heat a grill or a skillet over medium-high heat. Grill or sauté the chicken until cooked through, about 8-10 minutes
Soy Dressing
- In a small bowl, mix together the soy sauce, lime juice, rice vinegar, stevia and sesame seeds.
- Blend the dressing with the stick blender.
- Plating
- Place the brown rice in a sealable container or bowl.
- Arrange the vegetables around the sides and place the yakitori chicken in the centre.
- If eating immediately, pour the desired amount of dressing over the chicken. If eating later, place the soy dressing in a small, sealable container.
Video
Notes
If you are cooking for multiple portions you will have to plate (or box)
each portion with the following weights:
