Korean BBQ Chicken Meal Prep for the Week

High Protein Korean BBQ Chicken Meal Prep

Prep Time: 20 minutes • Cook Time: 25 minutes • Total: 45 minutes • Serves: 5

Calories per serving: 578 kcal • Author: Chef Jack Ovens

Chicken & Marinade

• 1 kg (2.2 lb) boneless, skinless chicken thighs
• ¼ cup (60 g) gochujang (Korean chili paste)
• 3 tbsp (45 ml) soy sauce
• 1 tbsp (15 ml) peanut oil
• 1 tbsp (20 g) honey
• 2 tsp (10 ml) sesame oil
• 3 garlic cloves, grated
• 10 g (0.3 oz) fresh ginger, grated
• Ground white pepper, to taste

Rice

• 1½ cups (300 g) jasmine rice, uncooked
• 550 ml (550 g) cold water
• 2 tsp (10 ml) sesame oil
• 1 tbsp (9 g) toasted sesame seeds

Quick Pickles

• ½ cucumber, thinly sliced
• 1 carrot, julienned
• ¼ cup (60 ml) rice vinegar
• 1 tsp (4 g) sugar
• ½ tsp (5 g) salt

Garnish

• 2 spring onions (scallions), finely sliced
• Lime wedges, optional

Marinate the Chicken

1. In a large bowl, whisk together the gochujang, soy sauce, honey, sesame oil, grated ginger, and grated garlic until smooth. Add a pinch of ground white pepper. Add the chicken thighs and toss thoroughly to coat every piece. Allow to marinate for at least 15 minutes; for best depth of flavor, refrigerate overnight up to 24 hours.

Cook the Rice

1. Rinse the jasmine rice under cold water until the water runs clear, then drain. Place rice and 550 ml cold water in a medium pot. Bring to a boil over high heat, then reduce to low, cover, and simmer for 12 minutes. Remove from heat and let the rice rest, still covered, for 4 minutes. Fluff with a fork, then stir in sesame oil and toasted sesame seeds.

Prepare the Quick Pickles

1. In a bowl, mix rice vinegar, sugar, and salt until dissolved. Add the sliced cucumber and julienned carrot, toss to coat, and let sit at least 10 minutes so they pickle lightly and stay crisp.

Cook the Chicken

1. Heat a cast-iron skillet or heavy-bottomed pan over medium-high heat and add a little peanut oil. Remove excess marinade from the chicken (reserve it). Sear the chicken thighs 3–4 minutes per side until well caramelized and a glaze forms. If you like more sauce, add the reserved marinade to the pan during the last minute and allow it to reduce slightly. Transfer to a board and rest for 5 minutes, then slice into strips.

Assemble the Meal Prep

1. Divide the sesame rice evenly between five 750 ml meal-prep containers. Arrange sliced chicken over the rice, add a portion of quick pickles on the side, and finish with sliced spring onions and a lime wedge. Spoon any remaining reduced glaze from the pan over the chicken for extra flavor.