Versatile, wholesome, and perfectly suitable for the lunch box, these fresh and yummy teriyaki poke bowls make for a gorgeous homemade meal packed full of protein, fibre and vitamins. With a little effort put into planning, we guarantee they can save you a little money on the long run, too.
Ingredients
- ½ cup (125 ml) soy sauce
- ⅓ cup (75 g) caster sugar
- 1½ tbsps finely grated fresh ginger
- ⅓ cup (80 ml) rice wine vinegar
- 1 tbsp sesame oil
- 450 g packet microwave brown rice
- 200 g frozen shelled edamame
- 6 radishes (210 g), cut into wedges or sliced thinly
- 1 large carrot (180 g), julienned
- 4 baby cucumbers (qukes) (130 g), sliced
- 2 small avocados (400 g), cut into wedges
- ¼ cup (70 g) pickled ginger
- 1 tbsp sesame seeds, toasted
- Toasted nori (seaweed) snack strips, to serve
PICK-YOUR-PROTEIN
- 600 g medium tofu, cut into 1 cm slices OR
- 4 x 130 g salmon fillets OR
- 2 chicken breast fillets (400 g), halved lengthways
Steps
Preheat oven to 220 C. Line an oven tray with baking paper.
To make dressing, place soy sauce, sugar, ginger, vinegar and sesame oil in a small saucepan; cook, stirring, over high heat for 4 mins or until thickened. Reserve half the dressing.
Place your choice of protein on lined tray; brush with the remaining dressing. Roast for 8 mins or until tofu is warmed through, or salmon or chicken are cooked through.
Meanwhile, prepare rice following packet directions.
Boil, steam or microwave edamame; cool under cold running water, then drain.
Divide rice mixture and chosen protein evenly among bowls; top with edamame, radish, carrot, cucumber, avocado and pickled ginger. Sprinkle with sesame seeds; serve with nori snack strips and remaining dressing.
TIP Use a julienne peeler, mandoline or V-slicer to cut the carrot into julienne. A julienne peeler looks like a wide-bladed vegetable peeler with a serrated blade; they are available from grocers and kitchen stores.
Photo: bauersyndication.com.au