Korean Chicken Breast Plate
Remix of: Korean BBQ. about a third less fat than the Korean BBQ
548
Calories
64g
Protein
38g
Carbs
16g
Fat
Chicken Breast seared and served over cooked brown rice with broccoli florets and bright aromatics.
Kcal 548 · Protein 64 g · Carbs 38 g · $ 4.00 per serving
Protein 64g · Carbs 38g · Fat 16g
15 min
Prep
15 min
Cook
$ 4
Per Plate
548
Calories
What You Need
One plate is the amount the calories and protein above are for.
- 6 oz chicken breast, cut into 1-inch pieces
- 1/2 cup cooked brown rice
- 1.5 cups cooked broccoli (from about 2.25 cups raw florets)
- 1 cup cooked spinach (from 10 oz raw, one bag)
- 1 tbsp coconut aminos
- 1 tsp sesame oil
- 1 tbsp toasted sesame seeds
- 2 cloves garlic, minced
- 1 tsp grated ginger
- 12 oz chicken breast, cut into 1-inch pieces
- 1 cup cooked brown rice
- 3 cups cooked broccoli (from about 4.5 cups raw florets)
- 2 cups cooked spinach (from 20 oz raw, 2 bags)
- 2 tbsp coconut aminos
- 2 tsp sesame oil
- 2 tbsp toasted sesame seeds
- 4 cloves garlic, minced
- 2 tsp grated ginger
- 24 oz chicken breast, cut into 1-inch pieces
- 2 cups cooked brown rice
- 6 cups cooked broccoli (from about 9 cups raw florets)
- 4 cups cooked spinach (from 40 oz raw, 4 bags)
- 4 tbsp coconut aminos
- 4 tsp sesame oil
- 4 tbsp toasted sesame seeds
- 8 cloves garlic, minced
- 4 tsp grated ginger
- 36 oz chicken breast, cut into 1-inch pieces
- 3 cups cooked brown rice
- 9 cups cooked broccoli (from about 13.5 cups raw florets)
- 6 cups cooked spinach (from 60 oz raw, 6 bags)
- 6 tbsp coconut aminos
- 6 tsp sesame oil
- 6 tbsp toasted sesame seeds
- 12 cloves garlic, minced
- 6 tsp grated ginger
- 48 oz chicken breast, cut into 1-inch pieces
- 4 cups cooked brown rice
- 12 cups cooked broccoli (from about 18 cups raw florets)
- 8 cups cooked spinach (from 80 oz raw, 8 bags)
- 8 tbsp coconut aminos
- 8 tsp sesame oil
- 8 tbsp toasted sesame seeds
- 16 cloves garlic, minced
- 8 tsp grated ginger
Before You Start
Pat the chicken dry and season it, cut the broccoli into florets, rinse the spinach, and mince the garlic and ginger before the pan heats.
How To Make It
- Sear the chicken breast in a hot pan over medium heat, 5 to 6 minutes per side, until golden and it reaches 165°F in the center with no pink, then set it aside.
- Steam the broccoli in the same pan with a splash of water, 3 to 4 minutes, until bright green and just tender.
- Add the spinach and cook, 2 to 3 minutes, until it wilts down.
- Off the heat, toss the vegetables with the coconut aminos, sesame oil, garlic, ginger, and sesame seeds so nothing scorches.
- Slice the chicken and serve it with the vegetables over the rice.
Fix It: If the chicken browns before it reaches 165°F, lower the heat and cover the pan so the center cooks through.
Air Fryer
- Heat the air fryer to 380F.
- Add the ingredients you would cook on the stove or in the oven in a single layer, without crowding the basket.
- Cook for about 15 minutes, shaking the basket halfway, until cooked through and lightly crisp.
- Let it rest a minute, then finish and plate the dish as written in the steps above.
Microwave
- Add the ingredients you would cook together to a microwave safe bowl along with their liquid.
- Cover loosely and microwave in one minute bursts, stirring between each, until hot through.
- Let it stand for a minute, then finish and plate the dish as written in the steps above.
Nutrition Per Serving
- Calories548
- Protein64g
- Carbs38g
- Fat16g
- Fiber8g
- Sodium288mg
Bonus Benefits
- Steady Energy
- Eating Well
- A Healthy Weight
- Blood Sugar
- Joint Comfort
Reported to quietly support, as I've found in my research.
Chef's Wisdom:
Chicken: lean protein, reported to keep you full and steady.
Chicken: lean protein, reported to keep you full and steady.
Tools For This Recipe
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