Korean BBQ Chicken High Protein Meal Prep · PrimedTable
Korean🥩 Meat
Korean BBQ Chicken High Protein Meal Prep
⏱ 45 min🍽 Serves 5
Korean BBQ chicken meal prep that solves the classic problems of dry chicken, clumpy rice, and soggy vegetables. Features juicy marinated thighs, fluffy sesame rice, and crisp quick-pickled vegetables. Stays fresh in the fridge for up to 4 days.
High-protein
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Adapted from a video by Chef Jack Ovens
High Protein Meal Prep That Stays Juicy & Flavourful
▶ Tap a timecode to jump to roughly that moment in the video.
1
Prepare the marinade by combining gochujang, low sodium soy sauce, honey, and toasted sesame oil in a bowl. Grate the garlic cloves and ginger using a microplane, add to the marinade, and whisk until well combined.
2
Add the chicken thighs to the marinade and coat thoroughly, ensuring all pieces are well covered. Let marinate for at least 15 minutes to allow the sugars and starches to infuse the chicken.
3
Prepare the quick pickle vegetables: trim the cucumber ends and slice into approximately 3mm-thick rounds. For the carrot, peel and cut in half lengthwise, then slice into thin 2mm strips and stack to julienne into fine matchsticks.
4
Cut the spring onions in half to separate the white root from the green stem. Slice the white portion into thin rounds for the pickle, and cut the green stem on an angle to create nice oval or diamond-shaped pieces for garnish.
5
Make the quick pickle: combine rice vinegar, sugar, and salt in a bowl. Add the cucumber slices, carrot matchsticks, and spring onion, tossing to coat. Let sit for at least 10 minutes—the acid preserves crispness and freshness.
6
Rinse the jasmine rice under cold water until clear. In one pot, add the rinsed rice, cold water, and a pinch of salt. In a separate small pan, toast the sesame seeds over medium-high heat for about 1.5 to 2 minutes until golden and fragrant, then remove to cool.
7
Bring the rice to a boil over high heat on the largest burner, stirring quickly to prevent clumping. Cover, reduce to low heat, and cook undisturbed for 12 minutes. Remove from heat but keep the lid on for another 4 minutes to finish steaming without burning the base.
8
Add the toasted sesame seeds and sesame oil to the cooked rice. Gently fluff with a spoon, spatula, or fork until soft and fluffy. Set aside until ready to serve.
9
Heat a large pan over medium-high heat and add peanut oil. Once hot, lay in the chicken thighs skin-side down (cook in batches if needed to avoid crowding). Cook for 3 to 4 minutes on the first side until caramelized and golden, then flip and cook another 3 to 4 minutes. Lower the heat slightly if the glaze starts catching. Once both sides are golden and sticky, reduce heat to medium to allow the chicken to finish cooking through. Rest for about 5 minutes.
10
Transfer the rested chicken to a cutting board and slice into thin strips (or dice and leave whole if preferred). Return the sliced chicken to the pan to absorb any remaining pan juices.
11
Portion into five 750ml meal prep containers: place rice neatly on one side, then layer the sliced chicken and any remaining pan juices on top (the juices will keep the rice moist when reheated). On the opposite side, add the pickled cucumber, carrot, and spring onion, removing most of the pickling brine to prevent leaking. Finish each container with finely sliced green spring onion stems over the chicken. Optionally add a lime wedge.
12
These meal prep containers will keep refrigerated for up to 4 days. With a vacuum sealer, storage can be extended to about 5 days. For longer storage, freeze for up to 3 months—keep the pickled vegetables separate and add fresh after reheating.
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