Korean BBQ Grilled Chicken

Korean BBQ Grilled Chicken
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The cool thing about this recipe, other than the fact that it tastes great, is its versatility. The marinade can be used on anything. Chicken thighs instead of breasts? Go for it. Feeling pork chops? Have at it. Even something like a skirt steak would be awesome, and would come out tasting kind of like bulgogi. I used chicken breasts only because they were on sale this week. This recipe fits into a non-keto lifestyle as well. My husband doesn’t do well on low-carb diets, so for his I added some sticky rice on the side. It’s not particularly high in fat, so I threw some quick sriracha mayo on mine to help my macros. For those of you who are the only keto eater in your home, this recipe is a good balance. It’s even good for Weight Watchers!

First, whip together the marinade. In a medium bowl, mix together 1/4 cup of rice wine vinegar, 1/4 cup of soy sauce, 1/4 cup of sesame oil, 1/4 cup of Swerve Brown, 1 tablespoon of chili garlic sauce, and 2 tablespoons of natural peanut butter. For the peanut butter, make sure that it has no added sugar, and that the only ingredients are peanuts. I like the one I linked to because it has only 4 net carbs per serving. But definitely don’t skip it, because it’s the secret ingredient in this one. It somehow manages to deepen every flavor. I use peanut butter in a lot of my Asian-inspired recipes. Want to blow your mind? Add a couple of tablespoons when you make one of those keto egg roll in a bowl recipes that are all over the place on Pinterest.

Once you have that done, put your desired amount of 4-ounce chicken breasts in a gallon-sized Ziploc bag. If your chicken breasts are bigger than that, which they almost always are, slice them lengthwise to make two thin cutlets. The thinner the better with this recipe. If you don’t want to slice them, pound them flat with a meat mallet instead. Pour the marinade into the bag with the chicken and put it in the fridge, keeping the bag as flat as possible. Marinate for two hours, flipping once halfway through.

Heat up your grill to medium-high heat. Put the chicken on the grill, leaving the excess marinade in the bag to discard. Flip it fairly frequently, as you’ll want the outside to be reasonably brown all over, rather than having distinct grill marks. It should be about 10 to 12 minutes to get cooked through, but your grill may vary, so use your best judgement.

The chicken, just after being placed on the grill.

Serve it topped with sesame seeds, if you want. If this isn’t fatty enough to hit your macros, you can do what I did and make a quick bit of sriracha mayo for it. Mine was just 1 tablespoon of mayo and 1 teaspoon of sriracha. This makes a great pairing with my Spicy Smashed Cucumber Salad.

Korean BBQ Grilled Chicken

Grilled chicken breasts with a sweet and mildly spicy Korean-inspired marinade.
Prep Time 15 mins
Resting Time 2 hrs
Total Time 2 hrs 15 mins
Course Main Course
Cuisine Asian
Servings 6

Ingredients
  

  • 6 4-ounce chicken breast cutlets
  • 1/4 cup rice wine vinegar
  • 1/4 cup soy sauce
  • 1/4 cup sesame oil
  • 1/4 cup Swerve Brown
  • 2 tbsp natural peanut butter
  • 1 tbsp chili garlic sauce

Instructions
 

  • Whisk together the vinegar, soy sauce, sesame oil, Swerve, peanut butter, and chili garlic sauce in a medium bowl until the sugar is dissolved.
  • Put the chicken breasts into a gallon-sized Ziploc bag and pour the marinade over them. Put them in the fridge, making sure the bag is as flat as possible, for two hours, turning once.
  • Preheat your grill to medium-high heat. Put the chicken on the grill, leaving the excess marinade in the bag to discard. Grill for 10-12 minutes, turning every 2 minutes or so, until the chicken breasts are browned and cooked through. Sprinkle with sesame seeds before serving, if desired.
  • Macros for this recipe are difficult to calculate because so much of the marinade is discarded. Assuming that just shy of 2 tablespoons of the marinade end up remaining on each chicken breast (likely a high estimate), the macros are as follows: 183 calories, 6 grams net carbs, 27 grams protein, 8 grams fat.
Keyword Asian, chicken, grilled, high protein, keto, Korean, low carb, low-calorie

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