If you’re looking for a flavorful and nutritious meal, this High-Protein Korean BBQ Chicken Rice Bowl is perfect for your weekly meal prep. With only 485 calories per serving and packed with protein, this dish is a great way to keep your meals both satisfying and healthy.
Table of Contents
Ingredients
For the Chicken Marinade
- 900g boneless chicken thighs
- Black pepper (to taste)
- 1 tablespoon garlic and ginger paste
- 2 tablespoons Gochujang (Korean red pepper paste)
- 1 tablespoon Sriracha (for added spice)
- 1 tablespoon sesame seeds
- 3 tablespoons soy sauce
For the Cucumber Side Dish
- 400g cucumbers (thinly sliced)
- Salt (to taste)
- Fresh garlic (thinly sliced)
- 15g Gochujang
- 15g honey
- 30ml rice vinegar
- 1 tablespoon sesame seeds
- 1 teaspoon red pepper flakes
- 25ml light soy sauce
Instructions
1. Prepare the Chicken
Start by placing 900g of boneless chicken thighs in a large mixing bowl. Season the chicken with black pepper and add garlic and ginger paste. Add Gochujang, Sriracha, sesame seeds, and soy sauce. Mix the ingredients thoroughly until the chicken is evenly coated in the marinade. The marinade adds a rich flavor, with a perfect blend of spicy and savory notes from the Gochujang and Sriracha.
2. Marinate the Chicken
Let the chicken sit in the marinade for about 15-30 minutes to allow the flavors to meld. If you’re short on time, a quick marinate will still work well.
3. Make the Cucumber Side
While the chicken marinates, slice 400g of cucumbers into thin rounds and place them into a container. Sprinkle with salt, then add freshly sliced garlic, 15g of Gochujang, honey, and rice vinegar. Mix everything thoroughly and refrigerate for the week. This cucumber side dish provides a refreshing, tangy contrast to the rich flavors of the chicken.
4. Prepare the Chicken for Cooking
Preheat your oven to 200°C (400°F). Transfer the marinated chicken onto a sheet pan, spreading it out evenly to ensure it cooks well. Bake for 16-18 minutes, or until the chicken is golden and juicy. Alternatively, you can air fry it for a quicker option.
5. Cook and Serve
After baking, remove the chicken from the oven and let it rest for a few minutes. Slice it into bite-sized cubes for a perfect presentation. You can serve it on a bed of cooked rice and top with your flavorful cucumber side dish.
6. Enjoy
This high-protein chicken rice bowl packs 485 calories per serving, with 49g of protein, 50g of carbs, and 10g of fat. It’s a delicious, filling meal that’s perfect for anyone looking to boost their protein intake while keeping the calories in check. Top it with additional sesame seeds for added crunch and enjoy!
Benefits
- High in Protein:
With 49g of protein per serving, this dish supports muscle repair and growth, making it an ideal option for those who are active or looking to increase their protein intake for a balanced diet. - Low in Calories:
At only 485 calories per serving, this meal allows you to enjoy a flavorful and filling dish while keeping your calorie intake in check, making it perfect for weight management or a healthy lifestyle. - Packed with Nutrients:
The chicken is rich in essential nutrients like iron, zinc, and B vitamins, while the cucumber side offers vitamins A, C, and K, along with antioxidants that contribute to overall health. - Supports Healthy Digestion:
The cucumbers and garlic in this dish are both excellent for digestion. Garlic has natural antibacterial properties, while cucumbers are high in water, which helps keep you hydrated and support your digestive health. - Customizable for Dietary Needs:
You can easily customize this dish based on your dietary preferences. For example, you can switch to brown rice for more fiber or adjust the spice levels to suit your taste. The recipe is also naturally gluten-free if you use a gluten-free soy sauce option. - Perfect for Meal Prep:
This dish is great for meal prepping. The chicken can be made in bulk, and the cucumber side dish keeps well in the fridge, meaning you can enjoy a healthy, protein-packed meal throughout the week with minimal effort.
This High-Protein Korean BBQ Chicken Rice Bowl is not only a delicious meal but also a nutritious option that provides various health benefits, making it a perfect addition to your weekly meal rotation.
You Might Like: High-Protein Creamy Garlic Chicken & Crispy Potatoes Recipe
Conclusion
The High-Protein Korean BBQ Chicken Rice Bowl is an excellent choice for those seeking a healthy, balanced meal that doesn’t compromise on flavor. With its combination of juicy, flavorful chicken, a tangy cucumber side, and a nutritious base of rice, this dish provides a satisfying meal packed with protein, vitamins, and minerals. Whether you’re preparing it for a quick dinner or meal prepping for the week, this recipe is versatile, easy to make, and perfect for anyone looking to maintain a nutritious diet without sacrificing taste.