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High-Protein Teriyaki Chicken and Egg Rice Bowl

High-Protein Teriyaki Chicken and Egg Rice Bowl

Glossy teriyaki chicken and a runny-yolk egg over rice. About 45g protein per bowl, one pan, ready in 30 minutes. Easy high-protein dinner.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 2 bowls
Calories: 600
Ingredients Method Notes

Ingredients
  

  • Chicken
  • 12.4 oz 350 g boneless, skinless chicken thighs (about 2 large or 3 small)
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 teaspoon neutral oil avocado or canola
  • Teriyaki sauce
  • 2 tablespoons soy sauce
  • 2 tablespoons mirin
  • 1 tablespoon brown sugar or white sugar
  • 1 tablespoon water or sake
  • 1 teaspoon cornstarch mixed with 1 teaspoon water optional, for a thicker glaze
  • Egg and serving
  • 2 large eggs
  • 1 teaspoon neutral oil
  • 2 cups about 320 g warm cooked rice, short-grain or jasmine
  • 1 green onion thinly sliced
  • 1 teaspoon sesame seeds

Method
 

  1. Prep. Pat the chicken dry with paper towels. Season both sides with the salt and pepper. In a small bowl, stir the soy sauce, mirin, brown sugar, and water until the sugar dissolves.
  2. Sear the chicken. Heat 1 teaspoon oil in a large skillet over medium-high heat. Add the chicken and cook without moving it for 4 to 5 minutes, until deep golden. Flip and cook 3 to 4 minutes more.
  3. Glaze. Lower the heat to medium. Pour in the sauce and cook for 1 to 2 minutes, turning the chicken, until the sauce thickens and coats it. If you use the cornstarch slurry, stir it in for the last 30 seconds. The chicken is done at 165°F (74°C) inside. Watch the pan closely, because the sugar can burn fast.
  4. Rest and slice. Move the chicken to a cutting board and rest for 3 minutes. Slice into thick pieces. Leave the sauce in the pan, adding 1 tablespoon of water if it is too thick to drizzle.
  5. Fry the eggs. Wipe the pan, or use a small nonstick pan. Heat 1 teaspoon oil over medium-low heat. Crack in the eggs and cook for 2 to 3 minutes, covering for the last 30 to 60 seconds so the whites set and the yolks stay runny.
  6. Assemble. Divide the rice between two bowls. Top with the sliced chicken, then a fried egg. Drizzle with the pan sauce, then add the green onion and sesame seeds.

Notes

  • Pat the chicken dry. Dry meat browns better and gets those golden edges.
  • Don’t move the chicken while it sears. Leave it alone for the full 4 to 5 minutes to build color.
  • Lower the heat before adding the sauce. Sugar burns quickly in a hot pan.
  • Let the chicken rest. Slicing right away lets the juices run out.
  • Slice thick, not thin. Thick slices stay juicy and look better on the bowl.
  • Cover the egg for the last minute. The steam sets the white on top while the yolk stays soft.
  • Taste the sauce. Soy sauces vary in saltiness, so add a splash of water if it reduces too far.