Heath Notes

Barbecued Korean Chicken

Related recipes: Asian, Fit and Fast Meals, Garlic, Low-Carb, Main Dishes, Poultry, Summer

Make it a Meal

Add these dishes to make a full meal:

Grilled Zucchini

Broccoli with Black Bean-Garlic Sauce

Coconut Glace

Wine Pairings

From Fit and Fast Meals in Minutes
See other recipes from this cookbook >

Preparation facts

Yield: 6 servings

Ingredients

2 1/2 lbs boneless, skinless chicken thighs

1/2 cup low-sodium soy sauce

1/2 cup rice wine vinegar

4 medium cloves garlic, crushed

4 tsp Dijon mustard

2 tsp chopped fresh ginger

dash freshly ground black pepper

3 Tbs sesame seeds, for garnish

Directions

Prepare a barbecue grill or preheat a gas grill. Place chicken thighs in a zip-top plastic bag. Add the soy sauce, vinegar, garlic, mustard, ginger, and black pepper. Seal the bag and gently shake to combine ingredients. Marinate at least 15 minutes, turn the bag over, and marinate at least 15 minutes longer.

Meanwhile, add sesame seeds to a small nonstick skillet. Heat over medium for 1 to 2 minutes, or until slightly golden, tossing continuously. Do not let them turn dark brown. Remove from heat and set aside.

Remove chicken from marinade and reserve marinade. Pat chicken dry with a paper towel. Place on grill about 6 inches from the heat. Barbecue 5 minutes, turn, and cook 3 minutes longer. A meat thermometer should read 180 degrees.

Shopping Tip: Boneless, skinless chicken thighs can be found in the meat case of the supermarket.

Cooking Tip: A quick way to chop ginger is to grate it without peeling.

Cooking Tip: The chicken can be placed in the marinade the day before or 30 minutes before cooking.

Cooking Tip: The sesame seeds can be browned the day before.

Variation: White vinegar diluted with a little water can be used instead of rice wine vinegar.

Nutrition facts

Serving Size 1 serving

Calories 270

Calories from Fat 87 (32%)

% Daily Value*

15%Total Fat 10g

51%Cholesterol 153mg

38%Sodium 907mg

1%Total Carbohydrate 4g

1%Dietary Fiber 0.2g

81%Protein 40g

* Percent Daily Values are based on a 2,000 calorie diet.

Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

Learn more about Healthnotes, the company.

Learn more about the authors of Healthnotes.

The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires June 2009.