Healthy Recipe Korean BBQ Chicken from Coppell Personal Trainer

Healthy Recipe, Korean BBQ Chicken

If you have yet to discover the powers of gochujang to transform any bland protein into something exciting, here’s an easy way to learn. In this recipe, adapted from Nagi Maehashi’s “Delicious Tonight,” the fermented red pepper paste used like ketchup in Korea — and now widely available in US supermarkets — serves as the main ingredient in a marinade for boneless skinless chicken thighs. It’s spicy, savory, and a little sweet all at once. You can throw them on the grill if you like, or simply run them under the broiler to keep the kitchen tidy, as outlined here. White rice and a salad tossed in a light, vinegary dressing perfectly balance the flavors and textures while keeping the fat and calories under control. Serves 4-6. – Susan Puckett

Ingredients

• 3 tablespoons gochujang
• 2 tablespoons brown sugar
• 1 tablespoon light soy sauce
• 1 tablespoon mirin
• 1 tablespoon sesame oil
• 1 tablespoon finely grated garlic
• 1 teaspoon grated ginger
• ½ teaspoon white pepper
• 2 pounds boneless, skinless chicken thighs
• Nonstick vegetable oil spray
• Chopped scallions or chives for garnish, optional
• Hot rice for serving

Instructions

1. In a large bowl, mix the gochujang, brown sugar, soy sauce, mirin, sesame oil, garlic, ginger, and white pepper. Add the chicken and toss to coat well. Cover the bowl with plastic wrap and allow the chicken to marinate in the refrigerator for at least 3 hours, preferably overnight.
2. Adjust an oven rack 8 inches from the heat source. Line a large sheet pan with aluminum foil (not parchment, as it will burn), set a wire rack on top, and coat with the vegetable oil spray.
3. Place the chicken, smooth side down, on the wire rack. (Reserve the marinade in the bowl.) Broil for 4 minutes or until the chicken is lightly browned.
4. Remove the pan from the oven and turn the chicken over, smooth side up. Scrape out half the residual marinade in the bowl with a brush or runner spatula and dab it onto the surface of the chicken. Spray generously with the vegetable oil spray, then broil for 2 minutes.
5. Remove the pan from the oven again, dab with the remaining marinade, spray with the vegetable oil spray, and place under the broiler again for 5 more minutes, or until the surface is caramelized.
6. Transfer the chicken to a platter and allow the chicken to rest for 5 minutes. Baste with the pan juices or pour them over the chicken. Sprinkle with scallions or chives if desired and serve with rice.

Susan Puckett is an Atlanta-based food writer and cookbook author.