Panda Express Balanced Protein Plates: Delicious & Healthy Recipes You Can Make at Home

Craving the convenience and taste of Panda Express but want a healthier, customizable option? Look no further than the Balanced Protein Plate! This popular choice allows you to combine your favorite entree with super greens and a side for a satisfying and nutritious meal. But what if you could recreate these plates at home, tailoring them to your specific dietary needs and preferences? This guide will walk you through crafting delicious and balanced Panda Express-inspired protein plates in your own kitchen. We’ll cover everything from selecting your protein and greens to creating flavorful sauces and sides, providing detailed instructions and recipe variations along the way.

## Understanding the Panda Express Balanced Protein Plate

The beauty of the Balanced Protein Plate lies in its simplicity and flexibility. The core components are:

* **Protein:** Choose from a variety of entrees like Grilled Teriyaki Chicken, Black Pepper Chicken, String Bean Chicken Breast, or Kung Pao Chicken (prepared with less sugar and oil for a healthier version).
* **Greens:** Super Greens, a blend of steamed broccoli, kale, and cabbage, offer a nutritional powerhouse.
* **Side (Optional):** Brown rice, white rice, or chow mein can be added for extra carbohydrates, but to keep it truly balanced, consider skipping the extra carbs, or limiting your portion size.

## Key Principles for a Healthy Panda Express-Inspired Plate

Before diving into specific recipes, it’s crucial to understand the principles that make these plates healthy. The goal is to minimize processed ingredients, control portion sizes, and prioritize fresh, whole foods.

* **Lean Protein:** Opt for lean protein sources like chicken breast, turkey breast, tofu, or shrimp. Trim any visible fat from the meat before cooking.
* **Healthy Fats:** Use healthy fats like olive oil, avocado oil, or sesame oil in moderation.
* **Reduce Sugar:** Many Panda Express entrees are high in sugar. When making your own sauces, use natural sweeteners like honey, maple syrup (in small amounts), or stevia as needed, or focus on reducing the need for sweetness at all by balancing flavors with savory elements.
* **Control Sodium:** Soy sauce and other Asian sauces can be high in sodium. Use low-sodium soy sauce or tamari and reduce the amount called for in recipes. Consider using coconut aminos as a lower-sodium alternative.
* **Load Up on Vegetables:** The Super Greens are a fantastic addition. Feel free to add other vegetables to your plate, such as bell peppers, snap peas, mushrooms, or carrots.
* **Smart Carbs (Optional):** If you choose to include a carbohydrate source, opt for brown rice or quinoa over white rice or chow mein. Control your portion size to keep the meal balanced.

## Recreating Panda Express Entrees: Healthy Recipes

Now, let’s get into the heart of the matter: recreating your favorite Panda Express entrees at home with a healthier twist.

### 1. Grilled Teriyaki Chicken (Healthier Version)

This is a popular choice, but the Panda Express version can be high in sugar and sodium. This recipe focuses on a balanced teriyaki sauce with less sugar and healthier ingredients.

**Ingredients:**

* 1.5 lbs boneless, skinless chicken breasts, cut into bite-sized pieces
* 1/4 cup low-sodium soy sauce (or tamari, or coconut aminos)
* 2 tablespoons honey (or maple syrup – use sparingly)
* 1 tablespoon rice vinegar
* 1 teaspoon sesame oil
* 1 clove garlic, minced
* 1/2 teaspoon ground ginger
* 1 tablespoon cornstarch (or arrowroot powder) mixed with 2 tablespoons cold water
* Sesame seeds and chopped green onions for garnish (optional)

**Instructions:**

1. **Prepare the Marinade:** In a bowl, whisk together the soy sauce, honey, rice vinegar, sesame oil, garlic, and ginger.
2. **Marinate the Chicken:** Add the chicken pieces to the marinade and toss to coat. Marinate for at least 30 minutes, or up to overnight in the refrigerator.
3. **Cook the Chicken:** Heat a large skillet or wok over medium-high heat. Remove the chicken from the marinade (reserve the marinade) and cook in a single layer until browned and cooked through, about 5-7 minutes.
4. **Make the Sauce:** Pour the reserved marinade into the skillet with the chicken. Bring to a simmer.
5. **Thicken the Sauce:** Stir the cornstarch slurry (cornstarch mixed with water) and add it to the skillet. Cook, stirring constantly, until the sauce thickens, about 1-2 minutes.
6. **Garnish and Serve:** Garnish with sesame seeds and chopped green onions, if desired. Serve immediately with Super Greens and brown rice (optional).

**Tips and Variations:**

* **Add vegetables:** Add sliced bell peppers, onions, or broccoli to the skillet while cooking the chicken.
* **Spice it up:** Add a pinch of red pepper flakes to the marinade for a little heat.
* **Use a grill:** Grill the chicken for a smoky flavor. Marinate as directed and grill until cooked through.

### 2. Black Pepper Chicken (Healthier Version)

This flavorful entree gets a healthy makeover with less sugar and more vegetables.

**Ingredients:**

* 1.5 lbs boneless, skinless chicken thighs, cut into bite-sized pieces
* 1 tablespoon olive oil
* 1 red bell pepper, sliced
* 1 green bell pepper, sliced
* 1 onion, sliced
* 2 cloves garlic, minced
* 1 tablespoon grated ginger
* 2 tablespoons low-sodium soy sauce (or tamari, or coconut aminos)
* 1 tablespoon oyster sauce (optional, can be omitted or replaced with a little more soy sauce)
* 1 tablespoon rice wine vinegar
* 1 teaspoon sesame oil
* 2 tablespoons freshly ground black pepper (adjust to taste)
* 1 teaspoon cornstarch (or arrowroot powder) mixed with 2 tablespoons cold water

**Instructions:**

1. **Prepare the Chicken:** Toss the chicken thighs with 1 tablespoon of black pepper.
2. **Stir-Fry Vegetables:** Heat the olive oil in a large skillet or wok over medium-high heat. Add the bell peppers and onion and stir-fry until softened, about 5-7 minutes. Add the garlic and ginger and cook for another minute until fragrant.
3. **Cook the Chicken:** Add the chicken to the skillet and stir-fry until browned and cooked through, about 5-7 minutes.
4. **Make the Sauce:** In a small bowl, whisk together the soy sauce, oyster sauce (if using), rice wine vinegar, sesame oil, and remaining black pepper.
5. **Combine and Thicken:** Pour the sauce into the skillet with the chicken and vegetables. Bring to a simmer.
6. **Thicken the Sauce:** Stir the cornstarch slurry (cornstarch mixed with water) and add it to the skillet. Cook, stirring constantly, until the sauce thickens, about 1-2 minutes.
7. **Serve:** Serve immediately with Super Greens and brown rice (optional).

**Tips and Variations:**

* **Use chicken breast:** Substitute chicken thighs with chicken breast for a leaner option.
* **Add other vegetables:** Add mushrooms, zucchini, or broccoli to the stir-fry.
* **Adjust the black pepper:** Adjust the amount of black pepper to your liking.

### 3. String Bean Chicken Breast (Healthier Version)

This simple and flavorful dish is easy to make at home with fresh ingredients.

**Ingredients:**

* 1.5 lbs boneless, skinless chicken breasts, cut into bite-sized pieces
* 1 tablespoon olive oil
* 1 pound fresh string beans, trimmed
* 2 cloves garlic, minced
* 1 tablespoon grated ginger
* 1/4 cup chicken broth
* 2 tablespoons low-sodium soy sauce (or tamari, or coconut aminos)
* 1 tablespoon rice wine vinegar
* 1 teaspoon sesame oil
* 1/2 teaspoon cornstarch (or arrowroot powder) mixed with 1 tablespoon cold water

**Instructions:**

1. **Cook the Chicken:** Heat the olive oil in a large skillet or wok over medium-high heat. Add the chicken and cook until browned and cooked through, about 5-7 minutes. Remove the chicken from the skillet and set aside.
2. **Cook the String Beans:** Add the string beans to the skillet and stir-fry until tender-crisp, about 5-7 minutes. Add the garlic and ginger and cook for another minute until fragrant.
3. **Make the Sauce:** In a small bowl, whisk together the chicken broth, soy sauce, rice wine vinegar, and sesame oil.
4. **Combine and Thicken:** Return the chicken to the skillet with the string beans. Pour the sauce over the chicken and string beans. Bring to a simmer.
5. **Thicken the Sauce:** Stir the cornstarch slurry (cornstarch mixed with water) and add it to the skillet. Cook, stirring constantly, until the sauce thickens, about 1-2 minutes.
6. **Serve:** Serve immediately.

**Tips and Variations:**

* **Blanch the string beans:** For a more tender string bean, blanch them in boiling water for 2-3 minutes before stir-frying.
* **Add mushrooms:** Add sliced mushrooms to the stir-fry for added flavor and nutrients.
* **Use frozen string beans:** You can use frozen string beans in a pinch, but fresh string beans will have a better texture.

### 4. Kung Pao Chicken (Healthier Version)

This spicy and savory dish can be made healthier by reducing the sugar and oil and adding more vegetables.

**Ingredients:**

* 1.5 lbs boneless, skinless chicken breasts, cut into bite-sized pieces
* 1 tablespoon olive oil
* 1 red bell pepper, diced
* 1 green bell pepper, diced
* 1 onion, diced
* 2 cloves garlic, minced
* 1 tablespoon grated ginger
* 1/4 cup unsalted peanuts
* 2-3 dried red chilies, chopped (adjust to taste)
* 1/4 cup low-sodium soy sauce (or tamari, or coconut aminos)
* 2 tablespoons rice wine vinegar
* 1 tablespoon honey (or maple syrup – use sparingly)
* 1 teaspoon sesame oil
* 1/2 teaspoon cornstarch (or arrowroot powder) mixed with 1 tablespoon cold water

**Instructions:**

1. **Cook the Chicken:** Heat the olive oil in a large skillet or wok over medium-high heat. Add the chicken and cook until browned and cooked through, about 5-7 minutes. Remove the chicken from the skillet and set aside.
2. **Stir-Fry Vegetables:** Add the bell peppers and onion to the skillet and stir-fry until softened, about 5-7 minutes. Add the garlic, ginger, peanuts, and dried red chilies and cook for another minute until fragrant.
3. **Make the Sauce:** In a small bowl, whisk together the soy sauce, rice wine vinegar, honey, and sesame oil.
4. **Combine and Thicken:** Return the chicken to the skillet with the vegetables. Pour the sauce over the chicken and vegetables. Bring to a simmer.
5. **Thicken the Sauce:** Stir the cornstarch slurry (cornstarch mixed with water) and add it to the skillet. Cook, stirring constantly, until the sauce thickens, about 1-2 minutes.
6. **Serve:** Serve immediately.

**Tips and Variations:**

* **Add zucchini or mushrooms:** Add diced zucchini or sliced mushrooms to the stir-fry.
* **Use cashews:** Substitute peanuts with cashews for a different flavor.
* **Adjust the spice level:** Adjust the amount of dried red chilies to your liking. You can also use a pinch of red pepper flakes.

## Mastering the Super Greens

Panda Express’s Super Greens are a blend of steamed broccoli, kale, and cabbage. Here’s how to recreate them at home:

**Ingredients:**

* 1 head of broccoli, cut into florets
* 1 bunch of kale, stems removed and chopped
* 1/2 head of green cabbage, shredded
* 1 tablespoon olive oil (optional)
* Salt and pepper to taste
* 1 clove garlic, minced (optional)
* A squeeze of lemon juice (optional)

**Instructions:**

1. **Steam the Vegetables:** Place the broccoli, kale, and cabbage in a steamer basket over boiling water. Steam for 5-7 minutes, or until tender-crisp.
2. **Season and Serve:** Transfer the steamed vegetables to a bowl. Drizzle with olive oil (if using), season with salt and pepper to taste, and toss to combine. Add minced garlic and a squeeze of lemon juice for extra flavor (optional).

**Tips and Variations:**

* **Use a microwave:** You can also steam the vegetables in the microwave. Place them in a microwave-safe bowl with a few tablespoons of water. Cover and microwave for 3-5 minutes, or until tender-crisp.
* **Add other vegetables:** Add other vegetables to the Super Greens, such as carrots, snap peas, or spinach.
* **Use different greens:** Substitute kale or cabbage with other greens, such as collard greens or mustard greens.

## Building Your Balanced Protein Plate: Step-by-Step

Now that you have your protein, your greens, and (optionally) your side, it’s time to assemble your Balanced Protein Plate:

1. **Choose Your Protein:** Select one of the healthier Panda Express-inspired entrees above.
2. **Prepare Your Super Greens:** Steam or microwave your Super Greens until tender-crisp.
3. **Select Your Side (Optional):** If you choose to include a carbohydrate source, opt for brown rice or quinoa. Keep your portion size small (about 1/2 cup).
4. **Assemble Your Plate:** Arrange the protein, Super Greens, and side (if using) on a plate.
5. **Enjoy!** Dig in and enjoy your delicious and healthy Panda Express-inspired meal.

## Tips for Customizing Your Plate

* **Dietary Restrictions:** Adapt the recipes to your specific dietary needs. Use gluten-free soy sauce (tamari) if you are gluten-free. Use tofu or tempeh instead of chicken for a vegetarian or vegan option.
* **Portion Control:** Be mindful of portion sizes. A typical Balanced Protein Plate should contain about 4-6 ounces of protein, 1-2 cups of Super Greens, and 1/2 cup of brown rice (if using).
* **Spice Levels:** Adjust the spice levels to your liking by adding more or less chili peppers or red pepper flakes.
* **Sauce Consistency:** If you prefer a thicker sauce, add more cornstarch slurry. If you prefer a thinner sauce, add more water or chicken broth.
* **Meal Prep:** Prepare the protein, Super Greens, and side in advance for easy meal prep during the week.

## Health Benefits of a Balanced Protein Plate

Creating your own Panda Express-inspired Balanced Protein Plates at home offers several health benefits:

* **Increased Protein Intake:** Protein is essential for building and repairing tissues, supporting immune function, and promoting satiety.
* **Increased Vegetable Intake:** Vegetables are packed with vitamins, minerals, and antioxidants, which are essential for overall health.
* **Reduced Sugar and Sodium Intake:** By making your own sauces, you can control the amount of sugar and sodium in your meals.
* **Improved Portion Control:** Making your own meals allows you to control portion sizes and avoid overeating.
* **Customization:** You can customize your plate to meet your specific dietary needs and preferences.

## Beyond the Basics: Creative Variations

Once you’ve mastered the basic recipes, feel free to experiment with different flavors and ingredients. Here are a few ideas to get you started:

* **Honey Garlic Chicken:** Combine honey, garlic, soy sauce, and ginger for a sweet and savory sauce.
* **Lemon Pepper Chicken:** Marinate chicken in lemon juice, black pepper, and garlic powder.
* **Orange Chicken (Healthier):** Use orange zest, orange juice, rice vinegar, and a touch of honey for a bright and tangy sauce.
* **Spicy Sesame Chicken:** Add sesame oil, chili garlic sauce, and a pinch of red pepper flakes for a spicy and flavorful dish.
* **Vegetarian Options:** Use tofu, tempeh, or seitan instead of chicken and add more vegetables to the stir-fry.

## Conclusion

Creating your own Panda Express-inspired Balanced Protein Plates at home is a delicious and healthy way to enjoy your favorite Asian flavors without the added sugar, sodium, and unhealthy fats. By following these recipes and tips, you can create customized plates that meet your specific dietary needs and preferences. So, ditch the takeout and start cooking! Your body (and your taste buds) will thank you.