Korean Chicken Breasts

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Weight Watchers Korean Chicken Breasts is a mouth-watering, juicy, and spicy dish. It is a balanced, nutritious, and healthy meal. The fat-free chicken offers protein, while the Korean-inspired sauces offer a taste boot without adding extra calories. In addition to being high in fiber and low in saturated fat, this recipe is a great alternative for anyone searching for a nutritious dinner. Weight Watchers Korean Chicken Breasts is a recipe that will quickly become a favorite, irrespective of whether you enjoy spicy food or are simply searching for something new and interesting to add to your meal rotation. This chicken recipe is so flexible, that you can change the items and degree of spicy to your preferred level. Let’s start the recipe.

EQUIPMENT:

  • A sharp knife
  • Medium size bowl
  • One spoon
  • Grill
  • Cooking brush
  • Serving tray

INGREDIENTS:

  • Boneless and fat-free chicken breast 1 pound
  • Gluten-free or less sodium content soy sauce 1/4 cup
  • Unsweetened apple sauce 1/4 cup
  • Light brown granulated sugar 1 tbsp
  • 1/4 cup of Finely chopped yellow onion
  • Chopped garlic cloves 2
  • Red pepper flakes 1 tsp, optional
  • Sesame oil 1 tsp
  • 1 tsp of Chopped ginger
  • Thinly sliced scallions 2
  • 1 tsp of sesame seeds

INGREDIENTS NOTES:

Soy sauce:

  • Add good-quality with low sodium content sauce for a deep and umami-rich flavor.

Applesauce:

  • Crushed or mashed pears are used in classic Korean BBQ marinating sauces to soften the meat and add a hint of sweetness. Applesauce offers similar advantages and provides mess-free cooking.

Sesame oil:

  • It gives the marinade a smoother consistency and a nutty taste that improves the chicken’s coating.

Ginger:

  • I suggest using fresh ginger because dried ginger will not work as well.

INSTRUCTIONS:

  1. Clean chicken breast with regular water.
  2. Then cut into equal half-lengthwise sizes with a knife.
  3. Next, put chicken breast slices one by one in a sealed zip lock bag.
  4. Press the chicken until it is uniformly thick, approximately half an inch thick. Set aside.,
  5. Next, add sesame seeds, red pepper flakes, garlic, brown sugar, ginger, sesame oil, onion, apple sauce, and soy sauce to a medium-sized bowl.
  6. Mix all spices and sauces with a spoon.
  7. Set aside a quarter (1/4) cup of the marination spices.
  8. Then, place the remaining marinating batter in the sealed bag containing the chicken.
  9. Marinate this chicken for at least sixty to ninety minutes in the fridge.
  10. Meanwhile, preheat the grill to cook the chicken.
  11. Next, grill the marinated chicken for three to four minutes on a moderate heat.
  12. After four minutes, change the side of the chicken.
  13. Brush it with the rest of the marinating spices.
  14. Cook it again for an extra two to four minutes.
  15. After grilling, check the chicken with a fork.
  16. The spicy and yummy Weight Watchers Korean Chicken Breasts is ready.
  17. Place this dish on a serving tray. Enjoy with low-fat yogurt or any dipping sauce.

VARIATIONS:

Chicken:

  • You can use thigh (boneless) chicken instead of chicken breast.

Protein:

  • Use Korean marination mixture on other raw items such as salmon, pork, or beef.

Sugar:

  • Add honey instead of brown sugar.

Red pepper flakes:

  • To make the chicken milder, cut back on the red pepper. If you do not have it, you can use sriracha instead.

SERVING SUGGESTIONS:

Slaw:

  • You can enjoy this chicken with an Asian slaw, quick cabbage slaw, simple (roasted) veggies, or rice.

Korean Tacos:

  • Wrap the leftover chicken in your preferred tortillas or lettuce leaves to make a low-carb wrap.

Vegetables:

  • Pair this chicken with edamame, roasted broccoli, zucchini, cauliflower steak, or asparagus.

TIPS:

  • Soak the chicken in Korean-style sauces so that the flavors may seep into the meat for at least half an hour.
  • Avoid overcooking the chicken.
  • Use flavorful oil like avocado or sesame oil to add depth to the dish.
  • Decorate the grilled chicken breast with sesame seeds (toasted) or crumbled nuts for an added crunch.
  • Use fresh ingredients such as ginger, green onions, and garlic to add brightness.
  • Add some sweetness to the dish by incorporating honey, brown sugar, or Korean chili paste into the marinade batter.

STORAGE INFORMATION:

Fridge:

  • Save the tender and juicy Korean chicken in an airtight box and refrigerate it for five to eight days.

Freezer:

  • You can freeze the leftover chicken dish in an airtight (zip lock bag) for three to four months.

Rewarm:

  • Reheat the chicken slices (frozen/ refrigerated) in a microwave oven.

FAQs:

Can I include other kinds of protein?

  • Yes, you can use different types of protein like pork and beef for a variation on the dish.

NUTRITIONAL INFORMATION/SERVING:

Per Serving Size 4 oz.
Total Amount 4 servings
Total Calories 180 kcal
Carbohydrates 9 g
Dietary Fiber 1 g
Protein 25 g
Sugar 6 g
Total Fat 4.5 g
Sodium 666 mg
Cholesterol 73 mg

The total Weight Watchers Points per recipe serving is only two (2).