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Barbecued Korean Chicken

From: Fit and Fast Meals in Minutes

Quick Facts

Servings: 6

Sides & Desserts

Wine Pairings

Ingredients

2 1/2 lbs boneless, skinless chicken thighs
1/2 cup low-sodium soy sauce
1/2 cup rice wine vinegar
4 medium cloves garlic, crushed
4 tsp Dijon mustard
2 tsp chopped fresh ginger
dash freshly ground black pepper
3 Tbs sesame seeds, for garnish

Directions

Prepare a barbecue grill or preheat a gas grill. Place chicken thighs in a zip-top plastic bag. Add the soy sauce, vinegar, garlic, mustard, ginger, and black pepper. Seal the bag and gently shake to combine ingredients. Marinate at least 15 minutes, turn the bag over, and marinate at least 15 minutes longer.
Meanwhile, add sesame seeds to a small nonstick skillet. Heat over medium for 1 to 2 minutes, or until slightly golden, tossing continuously. Do not let them turn dark brown. Remove from heat and set aside.
Remove chicken from marinade and reserve marinade. Pat chicken dry with a paper towel. Place on grill about 6 inches from the heat. Barbecue 5 minutes, turn, and cook 3 minutes longer. A meat thermometer should read 180 degrees.

Shopping Tip: Boneless, skinless chicken thighs can be found in the meat case of the supermarket.

Cooking Tip: A quick way to chop ginger is to grate it without peeling.

Cooking Tip: The chicken can be placed in the marinade the day before or 30 minutes before cooking.

Cooking Tip: The sesame seeds can be browned the day before.

Variation: White vinegar diluted with a little water can be used instead of rice wine vinegar.

Nutrition Facts

Calories 96

Calories from Fat 40 (42%)

(9%)Total Fat 6g

(7%)Saturated Fat 1g

Polyunsaturated Fat 2g

Monounsaturated Fat 2g

(7%)Cholesterol 20mg

(32%)Sodium 770mg

(8%)Potassium 263mg

Total Carbohydrate 12g

(3%)Dietary Fiber 1g

Sugars 0g

Sugar Alcohols 0g

(13%)Protein 6g

* Percent Daily Values are based on a 2,000 calorie diet.

Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

Read our healthy recipe definitions.

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The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2024.