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Korean BBQ Chicken #2

High Protein Korean BBQ Chicken Meal Prep

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4 from 1 vote
Prep Time: 20 minutes
Cook Time: 25 minutes
Total Time: 45 minutes
Servings: 5 Portions
Calories: 578kcal
Author: Chef Jack Ovens

Ingredients
 

Chicken & Marinade

  • 1kg (2.2lb) - Chicken Thigh, Boneless & Skinless
  • ¼ Cup (60g) - Gochujang
  • 3 Tbsp (45ml) - Soy Sauce
  • 1 Tbsp (15ml) - Peanut Oil
  • 1 Tbsp (20g) - Honey
  • 2 tsp (10ml) - Sesame Oil
  • 3 - Garlic Cloves, Grated
  • 10g (0.3oz) - Ginger, Grated
  • Ground White Pepper

Rice

  • 1 ½ Cups (300g) - Jasmine Rice, Raw
  • 550ml (550g) - Cold Water
  • 2 tsp (10ml) - Sesame Oil
  • 1 Tbsp (9g) - Toasted Sesame Seeds

Quick Pickles

  • ½ - Cucumber, Sliced
  • 1 - Carrot, Julliened
  • ¼ Cup (60ml) - Rice Vinegar
  • 1 tsp (4g) - Sugar
  • ½ tsp (5g) - Salt

Garnish

  • 2 - Spring Onions (Scallions), Finely Sliced

Instructions

Marinate The Chicken

  • In a large bowl, whisk together gochujang, soy sauce, honey, sesame oil, ginger, and garlic. Add chicken thighs, toss well to coat, and set aside for at least 15 minutes (or overnight for deeper flavour).

Cook The Rice

  • Rinse rice under cold water until the water runs clear. Combine rice and water in a pot, bring to a boil, cover, reduce to low, and cook 12 minutes. Remove from heat, rest 4 minutes covered—fluff with sesame oil and sesame seeds.

Prepare The Quick Pickles

  • In a mixing bowl, combine rice vinegar, sugar, and salt. Add cucumber and carrot, toss well, and let sit at least 10 minutes to pickle lightly.

Cook The Chicken

  • Heat a cast-iron or heavy pan over medium-high heat. Sear chicken thighs 3–4 minutes per side until caramelised and glazed. Rest 5 minutes, then slice into strips.

Assemble The Meal Prep

  • Evenly portion the rice into five 750ml containers. Layer the sliced chicken on top. Add the pickled vegetables, then finish with spring onion and lime wedges. Spoon over any remaining glaze from the pan.

Nutrition Guide

Nutrition Facts
High Protein Korean BBQ Chicken Meal Prep
Serving Size
 
400 g
Amount per Serving
Calories
578
% Daily Value*
Fat
 
17
g
26
%
Saturated Fat
 
3.7
g
23
%
Polyunsaturated Fat
 
5
g
Monounsaturated Fat
 
7
g
Cholesterol
 
162
mg
54
%
Sodium
 
328
mg
14
%
Potassium
 
674
mg
19
%
Carbohydrates
 
59
g
20
%
Fiber
 
21
g
88
%
Sugar
 
8
g
9
%
Protein
 
43
g
86
%
Vitamin A
 
1260
IU
25
%
Vitamin C
 
8.5
mg
10
%
Calcium
 
50.3
mg
5
%
Iron
 
3.7
mg
21
%
* Percent Daily Values are based on a 2000 calorie diet.
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