HIGH PROTEIN Korean Chicken Rice | MEAL PREP

soy sauce

🥗Healthier: low-sodium soy sauce

💰Cheaper: tamari

Low-sodium soy sauce reduces sodium intake.

sesame oil

🥗Healthier: olive oil

💰Cheaper: vegetable oil

Olive oil provides a healthier fat option.

chicken thighs

🥗Healthier: chicken breast

💰Cheaper: ground chicken

Chicken breast is leaner, while ground chicken is often less expensive.

rice

🥗Healthier: quinoa

💰Cheaper: brown rice

Quinoa is a high-protein alternative.

Slice off both ends of the cucumber and slice it into thick pieces or peel it into ribbons.

Peel 7 cloves of garlic and 10 g of ginger, then run them along a microplane to create a paste.

Separate 2 cloves of garlic for the cucumber salad and use the remaining 5 cloves for the chicken.

Chop the spring onion, separating the stem from the root, and thinly slice the root into rounds.

In a bowl, combine chopped cucumbers with 1 tablespoon guchang spice paste, 2 teaspoons low sodium soy sauce, 2 teaspoons rice wine vinegar, 1 teaspoon toasted sesame oil, 0.5 teaspoon gochugaru, and the spring onion root. Season with salt and white pepper, then mix well and refrigerate.

In another bowl, add 1/4 cup low sodium soy sauce, 1 kilo chicken thighs, 1/4 cup guchang paste, 1.5 tablespoons sriracha, 2 teaspoons toasted sesame oil, and the garlic-ginger paste. Mix well and let marinate for up to 48 hours or use immediately.

Preheat the oven and line a baking tray with parchment paper. Spray with cooking oil and add the marinated chicken, pouring any remaining marinade over the top.

Bake the chicken for 20 to 22 minutes.

In a saucepan, add 300 g jasmine rice, 500 mL cold water, and a pinch of salt. Bring to a boil, then cover and reduce heat to low, cooking for 12 minutes undisturbed.

After 12 minutes, turn off the heat and let it sit covered for an additional 4 minutes. Fluff the rice with a fork and mix in 2 teaspoons black sesame seeds if desired.

Once the chicken is done, let it rest for 5 minutes before chopping into bite-sized pieces.

Portion the rice into meal prep containers, add the chicken, and top with any remaining juices from the pan. Add the cucumber salad on the side and garnish with spring onion and additional black sesame seeds if desired.

Cooking Techniques

Equipment Needed

Spice Level:

Allergens