Low Fat Bulgogi Chicken
Savor the bold and irresistible flavors of Korean cuisine with this Low Fat Bulgogi Chicken recipe—a lighter twist on the traditional favorite! Made with lean, thinly sliced boneless chicken breast, this dish is infused with a fragrant marinade of grated pear (or apple), low sodium soy sauce, garlic, ginger, and a touch of sesame oil for that signature umami-rich taste. Sweetened with just a hint of brown sugar and finished with a sprinkle of sesame seeds, this healthy version balances sweet, savory, and spicy notes beautifully. Perfectly caramelized in a non-stick skillet, it's a quick 30-minute recipe that pairs effortlessly with steamed vegetables or fluffy jasmine rice for a guilt-free, protein-packed meal. If you're seeking a flavorful and low-fat entree with a Korean twist, this crowd-pleaser is your perfect choice!
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Ingredients
- 500 grams boneless, skinless chicken breast
- 60 milliliters low sodium soy sauce
- 1 medium pear or apple, grated
- 3 none garlic cloves, minced
- 2 stalks green onion, chopped
- 1 teaspoon ginger, freshly grated
- 2 teaspoons sesame oil
- 1 tablespoon brown sugar
- 0.5 teaspoon black pepper
- 0.5 teaspoon red pepper flakes (optional)
- 1 tablespoon sesame seeds
Directions
Step 1
Begin by slicing the chicken breast into thin strips, about 1/4 inch thick. This will help the chicken cook quickly and absorb the marinade flavors.
Step 2
In a medium-sized mixing bowl, combine the grated pear (or apple), low sodium soy sauce, minced garlic, chopped green onions, grated ginger, sesame oil, brown sugar, black pepper, and red pepper flakes if using. Mix well to ensure the sugar dissolves and the ingredients are well combined.
Step 3
Add the chicken strips to the marinade, tossing to coat each piece thoroughly. Cover the bowl with plastic wrap or transfer to a resealable plastic bag. Marinate in the refrigerator for at least 30 minutes, up to 2 hours for more intense flavor.
Step 4
Heat a non-stick skillet or grill pan over medium-high heat. You may use a light spray of cooking oil if necessary, as the chicken is low fat. Once the pan is hot, add the marinated chicken in a single layer, being cautious not to overcrowd the pan.
Step 5
Cook the chicken for about 3-4 minutes on each side, or until fully cooked and slightly caramelized. Due to the sugar content in the marinade, keep an eye on the chicken to prevent burning.
Step 6
Once cooked, remove the chicken from the pan and let it rest for a few minutes.
Step 7
Serve the Low Fat Bulgogi Chicken garnished with sesame seeds and extra chopped green onions if desired. Enjoy it with a side of steamed vegetables or over a bed of rice for a wholesome meal.
Nutrition Facts
| Serving size | (796.9g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1300.6 |
| Total Fat 51.5g | 0% |
| Saturated Fat 9.8g | 0% |
| Polyunsaturated Fat 13.8g | |
| Cholesterol 425mg | 0% |
| Sodium 2721.6mg | 0% |
| Total Carbohydrate 40.8g | 0% |
| Dietary Fiber 7.4g | 0% |
| Total Sugars 24.6g | |
| Protein 164.1g | 0% |
| Vitamin D 25IU | 0% |
| Calcium 132.7mg | 0% |
| Iron 7.2mg | 0% |
| Potassium 1840.2mg | 0% |
Source of Calories