Recipes: Korean Grilled Chicken and Sesame Noodles
A Korean street-food treat inspired this meal of grilled chicken with a garlicky soy sauce glaze served with sesame noodles and veggies. Here are the recipes for Korean Grilled Chicken and Sesame Noodles With Vegetables.
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Savor the flavors of Korea with this grilled chicken coated with a garlicky soy sauce glaze that's inspired by a Seoul street-food treat.
I use juicy, meaty chicken thighs for this quick meal. Look for the skinless, boneless kind. The chicken can be grilled outside, cooked on a stovetop grill or sauteed in a skillet.
This meal contains 554 calories per serving with 29 percent of calories from fat.
Wine suggestion: A soft red like an Australian shiraz would go well with this garlicky chicken.
• If using a stovetop grill or skillet, spray with vegetable oil before adding the chicken.
• Boneless chicken tenderloins can be substituted.
• Steamed Chinese noodles can be found in the produce section of the market. Angel hair pasta can be used.
• Marinate chicken.
• Make noodle side dish.
• Grill chicken.
To buy: ¾ pound boneless, skinless chicken thighs; 1 small bottle rice vinegar; 1 bottle sesame oil; 1 small package steamed or dry Chinese noodles; 1 small container ground ginger; 1 small package broccoli florets; 1 package shredded carrots.
Staples from your pantry: Garlic, Dijon mustard, minced garlic, low-sodium soy sauce, salt, peppercorns.
KOREAN GRILLED CHICKEN
¾ pound boneless, skinless chicken thighs
2 tablespoons low-sodium soy sauce
1 tablespoon rice vinegar
1 teaspoon minced garlic
1 teaspoon sesame oil
2 teaspoons Dijon mustard
1 teaspoon ground ginger
Dash of freshly ground pepper
Place chicken thighs in a plastic bag. Add soy sauce, vinegar, garlic, sesame oil, mustard, ginger and pepper. Seal the bag and gently shake to combine ingredients. Marinate about 5 minutes.
Remove chicken and pour marinade into a sauce pan. Grill chicken about 6 inches from heat for 5 minutes; turn and cook until done, about 3 minutes. A meat thermometer should read 165 degrees.
Meanwhile, boil marinade until it thickens, 1 to 2 minutes. Spoon over chicken. Makes 2 servings.
Per serving: 250 calories (35 percent from fat), 9.9 g fat (2.2 g saturated, 3.3 g monounsaturated), 138 mg cholesterol, 35.6 g protein, 3.1 g carbohydrates, 0.4 g fiber, 802 mg sodium.
SESAME NOODLES WITH VEGETABLES
¼ pound steamed or Chinese noodles
1 cup broccoli florets
1 cup shredded carrots
1 tablespoon sesame oil
Salt and freshly ground pepper
Bring a large saucepan of water to a boil. Add the noodles, broccoli and carrots. Boil 2 minutes. Drain; toss with the sesame oil and salt and pepper to taste. Makes 2 servings.
Per serving: 304 calories (24 percent from fat), 7.9 g fat (1.2 g saturated, 2.8 g monounsaturated), no cholesterol, 9.0 g protein, 49.7 g carbohydrates, 3.4 g fiber, 51 mg sodium.
Linda Gassenheimer's latest book is "The Portion Plan: How to Eat the Foods You Love and Still Lose Weight." Her Web site is dinnerinminutes.com.
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