Healthy Chicken Tenderloin Lunch Box recipe - ingredients, nutrition and when to eat it
This light lunch box combines chicken tenderloin, brown rice, and roasted vegetables in one compartment.
This light lunch box combines chicken tenderloin, brown rice, and roasted vegetables in one compartment. With a light texture and mild seasoning, it suits a busy lunch or a simple dinner.
Lunchbox & quick meals · 25 minutes to cook
Nutrition (per 583.5g serving): 605.5 kcal · protein 44.6g · carbohydrate 89g · fat 8.5g · sodium 978.2mg
Nutrition source: one serving calculated from an ingredient table verified against "National Integrated Food Nutrient Database (standard data)" (Korea MFDS, RDA and Ministry of Oceans and Fisheries via the Public Data Portal).
Tips: Chicken tenderloin can become dry if roasted too long, so keep the heat at medium.
Tips: Let the chicken rest for 2–3 minutes before packing so less moisture soaks into the rice.
Tips: Cut the vegetables into similar-sized pieces so they cook evenly.
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Ingredients (1 serving)
- Chicken tenderloin — 150 g
- Brown rice — 210 g
- Broccoli — 70 g
- Carrot — 50 g
- Zucchini — 70 g
- Olive oil — 1 tsp
- Soy sauce — 0.5 Tbsp
- Lemon — 15 g
- Garlic — 1 pc
- Ground black pepper — 0.2 tsp