Heart-Healthy Bulgogi Chicken
Elevate your weeknight dinners with this delicious and nutrient-packed Heart-Healthy Bulgogi Chicken recipe, a flavorful twist on the classic Korean dish. Made with tender boneless chicken thighs marinated in a rich blend of low-sodium soy sauce, sesame oil, honey, garlic, ginger, and freshly grated pear, this recipe is designed to deliver bold, savory-sweet flavors in a heart-conscious way. Paired with wholesome brown rice and steamed broccoli, it combines lean proteins, fiber-rich grains, and vibrant veggies for a balanced, satisfying meal. Perfectly caramelized and topped with nutty sesame seeds, this dish is quick to prepare, family-friendly, and ideal for anyone seeking a healthier yet indulgent dinner option. Whether you’re drawn to its bold Korean-inspired flavors or its health-forward spin, this Bulgogi Chicken recipe will be your new go-to for wholesome comfort food.
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Recipe Information
Ingredients
- 500 grams boneless, skinless chicken thighs
- 60 ml low-sodium soy sauce
- 15 ml Sesame oil
- 30 ml honey
- 3 garlic cloves, minced
- 1 tablespoon fresh ginger, grated
- 1 pear, grated
- 3 scallions, finely chopped
- 1 teaspoon black pepper
- 2 tablespoons sesame seeds
- 1 teaspoon red chili flakes (optional)
- 200 grams brown rice
- 300 grams broccoli, cut into florets
Instructions
In a large bowl, combine the low-sodium soy sauce, sesame oil, honey, minced garlic, grated ginger, grated pear, chopped scallions, black pepper, and optional red chili flakes. Mix well to create the marinade.
Add the boneless, skinless chicken thighs to the marinade, ensuring they are well coated. Cover and marinate in the refrigerator for at least 30 minutes, or up to 2 hours for deeper flavor.
While the chicken is marinating, cook the brown rice according to package instructions.
Steam the broccoli until tender and vibrant green, approximately 5 minutes.
Heat a large non-stick skillet over medium-high heat. Remove the chicken from the marinade and place it in the skillet. Cook for 6-8 minutes on each side, or until the chicken is cooked through and caramelized on the outside.
Remove the chicken from the skillet and let it rest for a Few minutes before slicing into thin strips.
Serve the Bulgogi Chicken over cooked brown rice, with steamed broccoli on the side. Sprinkle everything with sesame seeds before serving.
Nutrition Facts
Calories |
466 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.8 g | 27% | |
| Saturated Fat | 4.9 g | 24% | |
| Polyunsaturated Fat | 2.6 g | ||
| Cholesterol | 131 mg | 44% | |
| Sodium | 700 mg | 30% | |
| Total Carbohydrate | 32.1 g | 12% | |
| Dietary Fiber | 4.9 g | 17% | |
| Total Sugars | 12.0 g | ||
| Protein | 38.3 g | 77% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 79 mg | 6% | |
| Iron | 2.9 mg | 16% | |
| Potassium | 732 mg | 16% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
