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Korean Inspired Chicken Meal Prep Bowls

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These Korean Inspired Chicken Meal Prep Bowls are a healthy make ahead lunch idea made up of chicken thighs, sesame coleslaw and jasmine rice!

Korean Chicken Meal Prep Bowls

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    Ingredients and substitutions

    Chicken marinade

    • Boneless skinless chicken thighs – you can make this recipe with any kind of chicken of your choice, but the cooking times will vary.
    • Soy sauce – tamari or coconut aminos are the best substitutes for soy sauce.
    • Honey – you could also use maple syrup, coconut sugar or brown sugar to sweeten the marinade.
    • Sesame oil – a neutral cooking oil like avocado oil will work, but it has a milder flavour.
    • Garlic – freshly minced garlic is best but jarred minced garlic can be used in a pinch.
    • Fresh ginger – if you can’t find any fresh ginger, use 1 tsp. ground ginger powder.
    • Sesame seeds – black or white sesame seeds would both work here.

    Sesame slaw

    • Coleslaw mix – use a bagged coleslaw mix to cut down on prep time or chop up some red or green cabbage.
    • Soy sauce – tamari or coconut aminos are the best substitutes for soy sauce.
    • Rice vinegar – apple cider vinegar will provide a similar flavour.
    • Honey – maple syrup or agave would also work.
    • Sesame oil – a neutral cooking oil like avocado oil will work, but it has a milder flavour.
    • Powdered ginger – you can try using ginger paste instead or leave this out altogether.

    Rice

    • Jasmine rice – serve with any kind of rice of your choice like brown rice or evene cauliflower rice.
    • Butter ­– or a butter substitute like margarine.
    • Salt – to taste.
    Korean Chicken Meal Prep Bowls
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    How to make meal prep chicken thighs

    1. Marinade the chicken.
    2. Cook the rice.
    3. Make the sesame slaw.
    4. Cook the chicken.
    5. Assemble your meal prep bowls.
    6. Serve and enjoy!
    Korean Chicken Meal Prep Bowls

    What to serve with meal prep chicken thighs

    Wondering what to serve with these chicken thigh meal prep bowls? You can’t go wrong with sesame slaw and rice!

    That being said, tis chicken will go with just about ANY side dish, it's so versatile! I love it paired with rice and slaw, but it goes just as good with broccoli, cauliflower rice, rice noodles, soba noodles, stir fried veggies…you name it, it tastes amazing! I sometimes like to serve this dish over pre-cooked Chinese noodles and I slice the chicken up and add in some sauteed vegetables.

    You can also make this chicken and pair it with cucumber salad, as I've served with these Korean inspired chicken wings.

    Korean Chicken Meal Prep Bowls

    Frequently Asked Questions

    What is the Korean-inspired chicken sauce made of?

    The sauce for these Asian meal prep bowls is made of ingredients you likely already have on hand. All you need is soy sauce, honey, sesame oil, garlic and ginger. Mix that all together, then marinate the chicken in it for 10 to 15 minutes. You don't need a lot of time for the flavours to adhere to the chicken, especially since sesame oil brings a strong flavour on its own. The honey balances out the soy sauce, while the garlic and ginger add that special zing to the chicken.

    Can you use other cuts of chicken?

    You can use pretty much any kind of chicken for these chicken thigh meal prep bowls! Just keep in mind that the cooking times will vary. Cook drumsticks for 40 minutes, turning once halfway through cooking time; chicken breasts for 25 minutes; chicken cutlets for 15 minutes, turning once halfway through cooking time; and bone-in thighs for 25 minutes with the skin facing down, then flip over and broil for 1-2 minutes to get crispy skin.

    How do you thicken the sauce?

    If you'd like a thicker, sticker sauce for your meal prep chicken thighs, you can always add some cornstarch to the marinade. Stir in 1 tbsp. cornstarch when mixing together the marinade, then add your chicken and grill or bake as usual.

    Korean Chicken Meal Prep Bowls

    Storing and reheating

    Store these chicken thigh meal prep bowls in the fridge for up to 5 days. I typically eat them cold but you can always pack the coleslaw separately so you can microwave the chicken and rice. If reheating, sprinkle some water or soy sauce over the chicken and rice to keep it from drying out, then microwave for 2 minutes.

    Freezing this recipe

    While you find freeze these bowls with the coleslaw and rice, you can freeze the meal prep chicken thighs! Freeze the chicken raw in the marinade or fully cooked for up to 3 months in Ziploc bags. Let the chicken defrost in the fridge overnight then cook or reheat as normal.

    Korean Chicken Meal Prep Bowls
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    Korean Chicken Meal Prep Bowls
    Print

    Korean Inspired Chicken Meal Prep Bowls

    These Korean Inspired Chicken Meal Prep Bowls are a healthy make ahead lunch idea made up of chicken thighs, sesame coleslaw and jasmine rice!
    Course Main Course
    Cuisine Asian-Inspired
    Prep Time 15 minutes
    Cook Time 20 minutes
    Total Time 35 minutes
    Servings 4 bowls
    Calories 520kcal

    Ingredients

    Chicken marinade

    • 8 boneless skinless chicken thighs
    • 1/4 cup low-sodium soy sauce or tamari
    • 2 tbsp honey
    • 1 tbsp sesame oil
    • 4 cloves garlic
    • 1 tbsp fresh ginger
    • 1 tbsp sesame seeds

    Sesame slaw

    • 1 bag coleslaw mix
    • 2 tbsp low sodium soy sauce
    • 2 tbsp rice vinegar
    • 1 tbsp honey
    • 1 tbsp sesame oil
    • 1 tsp powdered ginger

    Rice

    • 1 cup jasmine rice
    • 1 1/4 cups water
    • 1 tsp butter
    • 1 pinch salt

    Instructions

    • Preheat grill to high heat, or preheat oven to 425 F. In a large bowl, mix chicken marinade ingredients together. Add chicken thighs and marinate 10-15 minutes.
    • Meanwhile, cook jasmine rice according to package directions. Mix together ingredients for Asian slaw dressing, then set aside.
    • Add chicken to grill or frying pan. Cook on grill for 7 minutes, then flip and cook another 5 minutes depending on how large the thighs are. If using the oven method, bake on a parchment-lined baking sheet for 20 minutes or until chicken reaches 165 F in thickest part of thigh.
    • Add two chicken thighs to each meal prep bowl. Toss coleslaw with dressing then add slaw and rice to each bowl. Serve and enjoy – leftovers stay good in the fridge up to 4-5 days.

    Video

    Notes

    Use any cut of chicken of your choice, just keep in mind the cooking times will vary.
    If it’s the summer, feel free to grill the chicken instead of baking it in the oven!
    Store your meal prep bowls in the fridge for up to 5 days. You can serve them cold or reheat the chicken and rice separately in the microwave for 2 minutes.
    Freeze the chicken raw in the marinade or fully cooked for up to 3 months. Defrost in the fridge then cook or reheat as normal.

    Nutrition

    Calories: 520kcal | Carbohydrates: 49g | Protein: 49g | Fat: 13g | Saturated Fat: 3g | Cholesterol: 215mg | Sodium: 491mg | Potassium: 813mg | Fiber: 4g | Sugar: 8g | Vitamin A: 164IU | Vitamin C: 41mg | Calcium: 78mg | Iron: 3mg

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    The post Korean Inspired Chicken Meal Prep Bowls appeared first on The Girl on Bloor.


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