alive logo

Roasted Chicken Sushi Bowls with Carrots and Miso Gravy

Serves 4.


    The farmers’ market gives kids a chance not only to see where their produce comes from, but also to connect with those who are humanely raising meat and poultry. It’s a teachable moment for any age, showing that our chicken dinner doesn’t need to come from a plastic package.


    Kid-friendly kitchen jobs: Peeling carrots, whisking the gravy, and building their own bowls.

    Kid-friendly food swaps: Slice the carrots for little hands to enjoy as finger food “fries” and skip the chili flakes.

    Make these sushi bowls plant-based by using extra-firm tofu or tempeh cubes instead of chicken.


    Roasted Chicken Sushi Bowls with Carrots and Miso Gravy


    • 2 - 4 oz (115 g) boneless, skinless chicken breasts
    • 1 cup (250 mL) water
    • 2 Tbsp (30 mL) rice vinegar or apple cider vinegar
    • 2 Tbsp (30 mL) sweet white miso
    • 1 Tbsp (15 mL) coconut oil
    • 1 Tbsp (15 mL) cornstarch or arrowroot powder
    • 1 tsp (5 mL) honey
    • 1 tsp (5 mL) sesame oil
    • 1 garlic clove, minced
    • 1/4 tsp (1 mL) ground ginger
    • 2 cups (500 mL) cooked brown rice, warm
    • 2 sheets nori, cut or torn into squares or 1/4 cup (60 mL) whole kelp or dulse, sliced
    • 2 carrots, julienned or shredded
    • 2 avocados, pitted, peeled, and sliced
    • 1 Tbsp (15 mL) sesame seeds
    • 1/4 tsp (1 mL) chili flakes


    Per serving:

    • calories499
    • protein33g
    • fat23g
      • saturated fat6g
      • trans fat0g
    • carbohydrates41g
      • sugars4g
      • fibre10g
    • sodium440mg



    Preheat oven to 400 F (200 C).


    On large baking sheet, roast chicken until juices run clear, 15 to 20 minutes. Rest for 5 minutes before slicing or shredding.


    For miso gravy, in medium saucepan, combine water, vinegar, miso, coconut oil, cornstarch or arrowroot, honey, sesame oil, garlic, and ginger. Whisking constantly, bring to a boil and cook for 30 seconds, until thickened. Cover and set aside. Reheat briefly before serving.


    Build bowls with sections of cooked chicken, brown rice, nori, carrot, and avocado. Drizzle gravy over bowls and sprinkle with sesame seeds and chili flakes. Serve.


    Like this recipe?

    This recipe is part of the A Week of Healthy Recipes collection.



    SEE MORE »
    Going Pro

    Going Pro

    You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.