A Korean street-food treat inspired this meal of grilled chicken with a garlicky soy sauce glaze served with sesame noodles and veggies. Here are the recipes for Korean Grilled Chicken and Sesame Noodles With Vegetables.
Savor the flavors of Korea with this grilled chicken coated with a garlicky soy sauce glaze that’s inspired by a Seoul street-food treat.
I use juicy, meaty chicken thighs for this quick meal. Look for the skinless, boneless kind. The chicken can be grilled outside, cooked on a stovetop grill or sauteed in a skillet.
This meal contains 554 calories per serving with 29 percent of calories from fat.
Wine suggestion: A soft red like an Australian shiraz would go well with this garlicky chicken.
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• If using a stovetop grill or skillet, spray with vegetable oil before adding the chicken.
• Boneless chicken tenderloins can be substituted.
• Steamed Chinese noodles can be found in the produce section of the market. Angel hair pasta can be used.
• Marinate chicken.
• Make noodle side dish.
• Grill chicken.
To buy: ¾ pound boneless, skinless chicken thighs; 1 small bottle rice vinegar; 1 bottle sesame oil; 1 small package steamed or dry Chinese noodles; 1 small container ground ginger; 1 small package broccoli florets; 1 package shredded carrots.
Staples from your pantry: Garlic, Dijon mustard, minced garlic, low-sodium soy sauce, salt, peppercorns.
KOREAN GRILLED CHICKEN
¾ pound boneless, skinless chicken thighs
2 tablespoons low-sodium soy sauce
1 tablespoon rice vinegar
1 teaspoon minced garlic
1 teaspoon sesame oil
2 teaspoons Dijon mustard
1 teaspoon ground ginger
Dash of freshly ground pepper
Place chicken thighs in a plastic bag. Add soy sauce, vinegar, garlic, sesame oil, mustard, ginger and pepper. Seal the bag and gently shake to combine ingredients. Marinate about 5 minutes.
Remove chicken and pour marinade into a sauce pan. Grill chicken about 6 inches from heat for 5 minutes; turn and cook until done, about 3 minutes. A meat thermometer should read 165 degrees.
Meanwhile, boil marinade until it thickens, 1 to 2 minutes. Spoon over chicken. Makes 2 servings.
Per serving: 250 calories (35 percent from fat), 9.9 g fat (2.2 g saturated, 3.3 g monounsaturated), 138 mg cholesterol, 35.6 g protein, 3.1 g carbohydrates, 0.4 g fiber, 802 mg sodium.
SESAME NOODLES WITH VEGETABLES
¼ pound steamed or Chinese noodles
1 cup broccoli florets
1 cup shredded carrots
1 tablespoon sesame oil
Salt and freshly ground pepper
Bring a large saucepan of water to a boil. Add the noodles, broccoli and carrots. Boil 2 minutes. Drain; toss with the sesame oil and salt and pepper to taste. Makes 2 servings.
Per serving: 304 calories (24 percent from fat), 7.9 g fat (1.2 g saturated, 2.8 g monounsaturated), no cholesterol, 9.0 g protein, 49.7 g carbohydrates, 3.4 g fiber, 51 mg sodium.
Linda Gassenheimer’s latest book is “The Portion Plan: How to Eat the Foods You Love and Still Lose Weight.” Her Web site is dinnerinminutes.com.