Honey Garlic Chicken Rice Bowl
Sticky, garlicky, charred — the takeout glaze without the sugar crash.
Weeknight Lore
Charred cubes of chicken in a sticky honey-garlic glaze over rice with roasted broccoli — the fast-casual bowl everybody loves, rebuilt so the glaze leans on a sugar-free sweetener and the rice sits at the bowl standard. (Built fresh for LCHP to match the hero photo — lean from the ground up.)
Portion Matrix (Cooked Honey-Garlic Chicken — bowl build above)
Honey Garlic Chicken Rice Bowl
Tap a portion size. Watch the numbers move. That’s the whole book.
Bowl standard: chicken 6 oz/170g, rice 2 oz/57g • + Rice base: cooked rice ~74 cal / cauliflower ~15 cal per 2 oz • + Broccoli: ~45 cal per 1½ cups • Rice bump: 2 oz → 3 oz adds about +40 cal / +8g carb
Macros: USDA FoodData Central (chicken, broccoli, rice) + label data (soy, sugar-free honey) • cooked weights • honey-garlic glaze included in the chicken matrix.
The Numbers Up Front
Total Cooked Yield: ~6 oz / 170 g cooked chicken + bowl components
Default Portion: 1 bowl — 6 oz / 170 g chicken on the bowl standard
✂️ Trim Trim Trim
Nothing to trim on the chicken breast. The lever is the glaze — takeout honey-garlic is mostly sugar, so a sugar-free honey (or a single teaspoon of real honey) with soy, garlic, and a pinch of cornstarch gives the same sticky shine for a fraction of the calories. Rice at 2 oz, chicken seared in a sprayed pan.
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📊 Before & After(per bowl)
| Calories | Protein | Fat | Carbs | |
|---|---|---|---|---|
| Fast-Casual Honey Garlic Chicken Bowl | 780 | 42g | 24g | 92g |
| ⭐ Honey Garlic Chicken Rice Bowl | 455 | 57g | 8g | 34g |
| You Saved / Gained | −325 cal | +15g protein | −16g fat | −58g carbs |
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