bulgogi bbq chicken
We enjoyed this fun, international alternative to our typical teriyaki chicken bowls. I pulled the inspiration from the always delicious Half-Baked Harvest and made a few of my health-minded amendments below:
INGREDIENTS
✧ 1 lb chicken breast, thinly sliced
✧ 2 tbsp gluten-free flour of choice
✧ 3 tbsp sesame oil
✧ 1/2 c soy sauce
✧ 3 - 4 tbsp Gochujang (Korean chili paste)
✧ 1 tbsp unsweetened ketchup
✧ 1 in fresh ginger, grated
✧ 4 - 5 large cloves garlic, minced or pressed
✧ 3 scallions, chopped, plus more for serving
✧ 3 tbsp salted butter
✧ 4 ears of organic corn, kernels removed from cob
✧ 2 medium shallots, sliced or chopped
✧ 1 jalapeño, seeded and chopped
✧ 1/4 c fresh cilantro, roughly chopped
✧ 3 c steamed rice or quinoa
FOR SERVING: Half Baked Harvest’s Yum Yum Sauce and sesame seeds
YUM YUM SAUCE
✧ 2 tbsp Gochujang
✧ 1 tbsp unsweetened ketchup
✧ 1/4 c plain Greek yogurt, sour cream, or avocado oil mayo
✧ Pink Himalayan salt & fresh cracked black pepper to taste
NOTES
꩜ Shop wild/pasture-raised/grass-fed, whole, organic (spices, sauces & oils included) & in season whenever possible, plus make sure to fully clean all residue off produce with baking soda prior to cooking.
꩜ Yum Sauce keeps for 1 week in the fridge.
INSTRUCTIONS
1. In a medium bowl, toss chicken, flour and 1 tablespoon oil
2. In another bowl, combine soy sauce, 3 tablespoons Gochujang, ketchup, ginger, 2 cloves garlic and 1/4 cup water
3. Heat the remaining 2 tablespoons oil in a large skillet over medium heat and when the oil shimmers, add the chicken and brown until it becomes crispy (about 5 minutes)
4. Pour the Gochujang sauce mix over the chicken and bring the sauce to a boil over medium-high heat, cook until the sauce coats the chicken (about 5 minutes), then stir in the scallions and remove from heat
5. In another skillet over medium heat, add the butter, corn, shallots, remaining 2 - 3 garlic cloves, jalapeño and season with salt and pepper, cook for 5 minutes or until the corn is golden, then stir in the cilantro and remove from heat
6. To serve, divide the rice or quinoa among bowls and top with chicken and corn, sprinkle additional scallions, cilantro, sesame seeds and Yum Yum Sauce
Some functional food for thought —
ORGANIC PASTURE RAISED CHICKEN
Similar to buying organic produce, it’s critical to seek out organic pasture raised chicken and eggs. Similar to whole organic grass-fed beef, there’s a major pay off on the nutrient and taste front, as well as on the ethics side — and if we have to realize that the ethics, such as filthy living conditions, cross right over into the quality of our food (and health!). Don’t skim on quality, if anything skim on quantity.
This brings me to my next point on the importance of quality animal protein. As I primarily plant based eater, I personally find it challenging to eat enough high quality animal protein. I can pile on the nuts, beans, tofu and seeds, but I can tell that when my energy level is down at certain moments, it’s typically pointing back to my body’s need for a little more protein. My recommendation is that as long as you’re open to it, give yourself the challenge of making a fun new meat dish once or even twice a week. It really ups the kitchen game and also gives a boost to energy, as well as mood and immunity!
CILANTRO
Also known as coriander, cilantro is very polarizing, but it’s hands down one of my absolute favorite herbs! And thankfully, it’s a true superfood. From lowering blood-sugar levels, to heavy metal cleansing, to preventing cardiovascular damage, to possessing anti-anxiety and mood lifting effects, to improving sleep quality, to acting as an antimicrobial and natural internal deodorant — cilantro is simply a super-powered detox herb! Its strong antioxidant properties should also be highlighted, rich with beta-carotene and lutein, both carotenoids known to reduce damage to cells caused by free radicals.
PINK HIMALAYAN SALT
Since pink Himalayan salt is less processed than table salt, your body has an easier time processing it, as it doesn’t require as much water to clear out the excess sodium! It also contains more than 80 minerals and elements, including potassium, iron, calcium and (naturally occurring) iodine, aiding our body’s natural detoxification process and promoting the removal of bacteria. This can even help lower blood pressure, as iodine supports our body’s electrolyte balance, allowing our intestines to absorb more nutrients.
As with everything I make, I love to know the ingredients will fuel not only a beautiful plate, but a beautiful feeling inside. Steeped in the culture of being raised in Japanese and Italian homes, I understand the magnitude of importance food holds. I also believe in the philosophy of eating to live versus living to eat. It really is not about deprivation, it’s about remaining mindful and raising the vibration — no matter how incredible something taste’s, it’s also about how it “tastes” to our minds, bodies and souls that will keep the true “deliciousness” with us long past the moment of actual consumption. Pillars I continue to remind myself:
1. The quality of ingredients matter.
2. Less is always more.
3. Think loving thoughts while cooking and the food will taste better! #truth
4. Remain present while enjoying the intimate act of eating, it’s a game changer.
With love & gratitude, cheers to your good health!
medical disclaimer: all information is intended for general information purposes only and should not be considered as personal medical advice. individuals should always consult their healthcare provider before administering any of the suggestions made on thebalancedcalm.com to ensure they are appropriate for their specific circumstance.
