Quick Answer
Cornstarch-marinated chicken, hard-seared peppers, and a quick soy reduction create a glossy bowl that still fits a cut.
When you are on a fat loss phase (the cut), you want meals that keep you full, supply ample protein, and taste incredibly satisfying. This Soy Glazed Chicken Bowl checks all the boxes. By using boneless, skinless chicken thighs and a smart cornstarch coating, we lock in moisture and create a glossy, savory glaze that feels like takeout but fits your goals perfectly.
Ingredients Checklist
- For the Chicken: 200g boneless skinless chicken thighs (diced), 3 tbsp soy sauce (for marinade), 0.5 tsp garlic powder, 0.5 tsp onion powder, and 1 tbsp cornstarch.
- For the Veggies: 0.5 red pepper (diced large), 0.5 yellow or green pepper (diced large), 0.5 medium onion (diced large), 1 garlic clove (minced), and 0.5 tsp fresh ginger (grated).
- For the Sauce & Base: 1 tbsp soy sauce, 1 tbsp rice vinegar, 1 tsp fish sauce, 1 tsp olive oil, 60g dry jasmine rice, 1 tbsp sliced spring onion, and 1 tsp sesame seeds (optional).
The cornstarch in the marinade does double duty: it helps the chicken pieces sear beautifully and naturally thickens the sauce into a glossy glaze as it reduces.
Step-by-Step Instructions
1. Marinate the chicken: Combine 200g diced chicken thighs with 3 tbsp soy sauce, 0.5 tsp garlic powder, 0.5 tsp onion powder, and 1 tbsp cornstarch. Toss well and let sit for 15 minutes.
2. Cook the rice: Rinse 60g jasmine rice. Cook according to packet instructions, fluff with a fork, and keep warm.
3. Sear the chicken halfway: Heat 1 tsp olive oil in a pan over high heat. Add the chicken in a single layer and sear for 2 minutes until golden. Toss and cook until 70% done, then remove from the pan and set aside.
4. Cook the peppers and onion: In the same pan, add the diced peppers and onion. Cook for 2 to 3 minutes until edges are charred but still vibrant. Add the minced garlic and grated ginger, tossing for 30 seconds.
5. Build the glaze: Add the chicken back to the pan. Pour in 1 tbsp soy sauce, 1 tbsp rice vinegar, and 1 tsp fish sauce. Toss over high heat for 1 to 2 minutes until the sauce reduces into a glossy glaze.
6. Build the bowl: Scoop the cooked jasmine rice into a bowl, top with the glazed chicken and charred peppers, and garnish with spring onions and sesame seeds.
Macros & Pro Tips
- Macros per serving: 48g Protein / 52g Carbs / 11g Fat / ~495 kcal.
- Optional Sweetness: Add 1 tsp honey to the sauce mix for a sweeter glaze (adds roughly 20 kcal).
- Pepper Crunch: Keep the peppers large diced and do not overcook them; you want that fresh crunch and vibrant color pop.
Cornstarch-marinated chicken, hard-seared peppers, and a quick soy reduction create a glossy bowl that still fits a cut.
