Heart-Healthy Korean BBQ Chicken
Elevate your weeknight dinner routine with this flavorful and nutritious Heart-Healthy Korean BBQ Chicken. Juicy, boneless chicken breasts are marinated in a bold yet balanced blend of low-sodium soy sauce, honey, garlic, ginger, and a hint of gochugaru for a smoky kick, all while keeping sodium and oil in check for a heart-friendly twist. Grilled to perfection for a slightly charred and tender finish, this dish is finished with a vibrant garnish of fresh scallions, cilantro, and sesame seeds for added texture and freshness. Quick to prepare and perfect for pairing with steamed brown rice or a crisp green salad, this healthy Korean BBQ chicken recipe is as satisfying as it is guilt-free.
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Ingredients
- 4 pieces boneless, skinless chicken breasts
- 0.25 cup low-sodium soy sauce
- 1 tablespoon sesame oil
- 2 tablespoons rice vinegar
- 2 tablespoons honey
- 2 cloves garlic, minced
- 1 teaspoon ginger, grated
- 1 teaspoon gochugaru (Korean red pepper flakes)
- 2 tablespoons scallions, sliced
- 2 tablespoons cilantro, chopped
- 1 tablespoon sesame seeds
- 0.5 teaspoon black pepper
Directions
Step 1
In a small bowl, whisk together the low-sodium soy sauce, sesame oil, rice vinegar, honey, minced garlic, grated ginger, gochugaru, and black pepper to create the marinade.
Step 2
Place the chicken breasts in a resealable plastic bag or shallow dish and pour the marinade over them. Seal the bag or cover the dish, then refrigerate for at least 30 minutes, but ideally up to 2 hours for deeper flavor.
Step 3
Preheat a grill or grill pan over medium-high heat.
Step 4
Remove the chicken from the marinade and let any excess drip off before placing the chicken on the grill.
Step 5
Grill the chicken for about 7 minutes per side, or until the internal temperature reaches 165°F (75°C) and the chicken is nicely charred on the outside.
Step 6
Remove the chicken from the grill and let it rest for 5 minutes before slicing it.
Step 7
Garnish the chicken with sliced scallions, chopped cilantro, and sprinkle with sesame seeds before serving.
Step 8
Serve the heart-healthy Korean BBQ chicken with steamed brown rice or a fresh green salad for a complete meal.
Nutrition Facts
| Serving size | (874.3g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1516.3 |
| Total Fat 44.4g | 0% |
| Saturated Fat 9.7g | 0% |
| Polyunsaturated Fat 7.9g | |
| Cholesterol 591.6mg | 0% |
| Sodium 2509.9mg | 0% |
| Total Carbohydrate 45.0g | 0% |
| Dietary Fiber 2.5g | 0% |
| Total Sugars 35.4g | |
| Protein 226.7g | 0% |
| Vitamin D 7.0IU | 0% |
| Calcium 109.0mg | 0% |
| Iron 9.8mg | 0% |
| Potassium 1956.4mg | 0% |
Source of Calories