Heart-Healthy Bulgogi Chicken

Experience the perfect balance of flavor and nutrition with this Heart-Healthy Bulgogi Chicken recipe, a wholesome twist on the traditional Korean favorite. Marinated in a symphony of low-sodium soy sauce, fragrant sesame oil, sweet honey, and fresh grated pear, this dish is bursting with bold, savory-sweet flavors while keeping heart wellness in mind. Tender, boneless chicken thighs are paired with nutrient-packed steamed broccoli and hearty brown rice for a complete, satisfying meal. With vibrant scallions, a hint of spice from optional red chili flakes, and a sprinkle of sesame seeds for the perfect finish, this 45-minute recipe is a delight for your taste buds and your body. Perfect for weeknight dinners, this low-sodium, protein-rich dish proves that comfort food can be both delicious and good for you!

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

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

Directions

Step 1

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.

Step 2

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.

Step 3

While the chicken is marinating, cook the brown rice according to package instructions.

Step 4

Steam the broccoli until tender and vibrant green, approximately 5 minutes.

Step 5

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.

Step 6

Remove the chicken from the skillet and let it rest for a Few minutes before slicing into thin strips.

Step 7

Serve the Bulgogi Chicken over cooked brown rice, with steamed broccoli on the side. Sprinkle everything with sesame seeds before serving.

Nutrition Facts

Serving size	1285.3 grams (1285.3g)

Amount per serving	% Daily Value*
Calories	1830

Total Fat 82.70g	106%
Saturated Fat 19.30g	97%
Polyunsaturated Fat 10.10g
Cholesterol 625mg	208%
Sodium 2582mg	112%
Total Carbohydrate 121.20g	44%
Dietary Fiber 19.60g	70%
Total Sugars 42.00g
Protein 157.30g	315%

Vitamin D 35IU	175%
Calcium 305mg	23%
Iron 13mg	71%
Potassium 2661mg	57%

*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.

Source of Calories

Fat: 40.1%

Protein: 33.9%

Carbs: 26.1%