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Posted on July 21, 2024July 21, 2024 by admin — Leave a comment

Korean-Inspired Chicken Bulgogi Kebabs

Looking for a mouthwatering, budget-friendly meal that’s perfect for summer and meal prep? Look no further! These Korean Inspired Chicken Bulgogi Kebabs are a total game-changer. They’re packed with flavor, super easy to make, and ideal for prepping ahead.

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Why This Recipe is Perfect for Meal Prep and Summer:

Flavorful and Fun: The combination of pear, ginger, and gochujang brings a delightful sweet-spicy kick that’s sure to impress your taste buds.
Perfect for Summer: Grilling these kebabs is a great way to enjoy the outdoors and avoid heating up the kitchen. Plus, they’re juicy and tender, making them a perfect summer treat!
Easy Meal Prep: These kebabs can be made ahead of time and stored in the fridge. They’re great for quick weeknight dinners or even for meal prepping lunches.
Budget Friendly: Chicken thighs are generally less expensive than chicken breasts, and the marinade ingredients are pantry staples. You get a gourmet meal without breaking the bank.

Here’s What You Need

Boneless Chicken Thighs: Chicken thighs are chosen for their rich flavor and tenderness compared to chicken breasts. They remain juicy and flavorful even after grilling, which is perfect for this marinade-infused kebab recipe.
Pear: Pears add a subtle sweetness and natural juiciness to the marinade. They also help to tenderize the chicken due to their natural enzymes. The pear’s mild flavor complements the savory and spicy elements of the marinade beautifully.
Soy Sauce: Soy sauce provides the essential salty umami flavor that enhances the overall taste of the marinade. It also helps to balance the sweetness from the pear and brown sugar.
Honey: honey adds a rich, caramelized sweetness to the marinade. It creates a delightful contrast with the spicy and salty elements and helps to achieve a beautiful caramelization on the grill.
Sesame Oil: Sesame oil imparts a nutty, toasted flavor that is a hallmark of Korean cuisine. It also adds depth to the marinade and contributes to the glossy finish on the grilled chicken.
Chopped Onion: Onions bring a savory, slightly sweet flavor to the marinade. They also add complexity to the overall flavor profile and help balance out the richness of the chicken.
Garlic: Garlic adds a punch of robust, aromatic flavor. It’s a key ingredient in many marinades and dishes for its ability to enhance and deepen the overall taste.
Grated Ginger: Ginger introduces a fresh, spicy warmth that brightens up the marinade. It also aids in tenderizing the chicken and adding a hint of zing to the final dish.
Gochujang: Gochujang is a Korean chili paste that provides a unique blend of heat, sweetness, and umami. It’s essential for giving the kebabs their distinctive Korean flavor and a slight kick.
Green Onions: Green onions add a fresh, crisp garnish that contrasts with the rich flavors of the kebabs. They provide a burst of color and a mild, oniony crunch.
Sesame Seeds: Sesame seeds add a delightful crunch and a nutty flavor that complements the sesame oil in the marinade. They also make the kebabs look extra appetizing and finished.

Easy Steps for Grilling

Blend the Marinade: In a blender, combine the pear, soy sauce, brown sugar, sesame oil, chopped onion, garlic, ginger, and gochujang. Blend until smooth. This marinade not only adds sweetness and depth but also tenderizes the chicken beautifully!
Marinate the Chicken: Cut the chicken thighs into 1-inch cubes and place them in a mixing bowl. Pour ¾ of the marinade over the chicken and toss to coat. Set the remaining marinade aside for basting. Cover and refrigerate the chicken for at least 2 hours or overnight for maximum flavor.
Prepare for Grilling: If using wooden skewers, soak them in water for at least 30 minutes to prevent burning. Thread the marinated chicken cubes onto the skewers.
Grill Time: Heat your grill (indoor or outdoor) to medium-high. Grill the chicken skewers for about 5 to 6 minutes on each side, or until the internal temperature reaches 165°F. Don’t forget to baste occasionally with the reserved marinade to keep the chicken juicy and golden brown.
Garnish and Serve: Sprinkle with sesame seeds and garnish with chopped green onions before serving.

Reference the recipe card below for detailed instructions.

Meal Prep Tips for Chicken Bulgogi Kebabs

Prep Veggies Ahead: If you’re serving these kebabs with veggies (like bell peppers, onions, or zucchini), chop them ahead of time and store them in the fridge. They’ll be ready to toss on the grill or stir-fry when you’re ready to eat.
Batch Cook Grains: Prepare a large batch of grains like rice, quinoa, or couscous. Store them in the fridge in separate containers. They pair perfectly with the kebabs and can be used in various meals throughout the week.
Make a Flavorful Dip or Sauce: Prepare a simple dipping sauce or additional marinade for extra flavor. Store it in a small container in the fridge. A quick soy-ginger sauce or a yogurt-based dip can complement the kebabs beautifully.

Korean-Inspired Chicken Bulgogi Kebabs

Tender chicken thighs marinated in a sweet and spicy pear-soy sauce blend, grilled to perfection and garnished with sesame seeds and green onions for a flavorful, easy summer meal.

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Prep Time 5

Cook Time 15

Course Main Course

Cuisine Asian

Servings

Calories 552 kcal

Equipment

knife
cutting board
mixing bowl
grill

Ingredients

12 oz boneless chicken thighs (cubed)
1 pear (peeled and seeds removed)
1/4 cup soy sauce
2 tablespoons honey
1 tabelspoon sesame oil
1 onion (chopped)
3 cloves garlic (peeled)
2 tablespoons ginger (grated)
1 tablespoon gochujang sauce

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Instructions

In a blender, blend together the pear, soy sauce, honey, sesame oil, onions, garlic, ginger, and gochujang.
Cut the chicken into small one-inch cubes. Pour 3/4 of the marinade into the bowl. Set aside the leftover marinade for basting. Let the chicken marinate overnight or for at least 2 hours.
When you are ready to grill, thread the chicken cubes on the skewers. (If you're using wooden skewers, soak them in water for at least 30 minutes)
Heat an indoor/outdoor grill on medium-high heat and grill the chicken on each side for about 5 to 6 minutes until it fully cooks to an internal temperature of 165F. Occasionally, baste the chicken with the leftover marinade to get it nice and golden brown.
Sprinkle with sesame seeds and garnish with green onions before serving.

Notes

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used. Please consult with your healthcare provider for specific dietary needs. To gain a better understanding, explore our nutrition disclaimer here.

Nutrition

Calories: 552kcalCarbohydrates: 43gProtein: 32gFat: 29gSaturated Fat: 8gPolyunsaturated Fat: 6gMonounsaturated Fat: 12gTrans Fat: 0.1gCholesterol: 167mgSodium: 1758mgPotassium: 681mgFiber: 4gSugar: 30gVitamin A: 172IUVitamin C: 11mgCalcium: 52mgIron: 2mg

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Frequently Asked Questions

Can I use chicken breasts instead of thighs?

Yes, you can use chicken breasts if you prefer. However, chicken thighs are recommended because they remain juicier and more flavorful after grilling. If using breasts, be careful not to overcook them as they can dry out quickly.

What if I don’t have gochujang?

If you don’t have gochujang, you can substitute with a mix of red chili flakes and a bit of honey or brown sugar. The flavor won’t be exactly the same, but it will still give you a spicy-sweet kick.

Can I use other fruits in the marinade?

Yes! While pears are traditional, you can experiment with other fruits like apples or pineapples. Adjust the sweetness to your taste and enjoy a different twist on the marinade.

Posted on July 21, 2024July 21, 2024 by admin

July 22 Weekly Meal Plan

rectangular wooden plate with chicken flatbread and spring mix salad

Learn to Use Our Meal Plan Tool

Discover how to simplify your meal planning process!

Learn Now

Welcome aboard if you’re new! Our meal planning tool is your personalized meal prep assistant – you can tweak your serving sizes or skip some recipe options, it’s all in your hands! Our meal plans are meant to be a guide, so feel free to use all recipes or just a few to get you started! Click on each recipe to learn more prep tips. Enjoy the meals at your pleasure, but here’s an example of how we plan out the meals during the week:

	Breakfast	Lunch	Dinner
Mon	Honey Oat Muffin with Blueberries	BBQ Chicken Flatbread	Pan-Seared Salmon
Tues	Polenta Pancakes	Roasted Red Pepper Sandwich	Instant Pot BBQ Chicken
Wed	Honey Oat Muffin with Blueberries	BBQ Chicken Flatbread	Pan-Seared Salmon
Thurs	Polenta Pancakes	Roasted Red Pepper Sandwich	Instant Pot BBQ Chicken

The meal plans are designed to serve one person and account for 4 days. This is so that you can enjoy it at it’s best quality and also allows room for flexibility just in case you get takeout or eat out during the week.

Set Your Pace

If you’re a beginner at meal prep: Be prepared to set aside 2-3 hours. Once mise en place is complete, all of these recipes can be completed one by one.

If you’re a meal prep pro, use the sequenced steps below: These steps give you the flexibility to cook items simultaneously in a sequence of events.

Be sure to set timers and check on food items to avoid overcooking. Sequencing will save you time and meal prep can be done in 1-2 hours.

Meal Prep Run Down

First, prepare the chicken in the Instant Pot since this will take the longest to cook.

Next, prepare the honey oat muffin bars in the oven (or in the Air Fryer)

Then, prepare the red bell pepper and brussels sprouts in the Air Fryer. (Note: The recipe for the Instant Pot Shredded BBQ Chicken says to bake the broccoli and the corn in the oven while it cooks, however, you can use the Air Fryer instead. Just cook it at 360F for 8 minutes)

Meanwhile, start preparing the items that require the stovetop such as the pan-fried salmon with the polenta and the polenta pancakes.

Then, assemble all of the cold items such as the blueberries and salad ingredients.

When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

If you’re sequencing your meal prep, be sure to keep an eye on everything! Make sure food is kept refrigerated under 40F degrees until ready to eat.

Assembly Tips

Evenly divide meals according to the serving size

Let all items cool before placing them in the refrigerator

Keep all items refrigerated under 40F until ready to eat or reheat

Breakfast: Both meals can be reheated in the microwave, serve the blueberries chilled

Lunch: f you are preparing these meals in advance, separate the bread for the sandwiches from the filling to prevent them from getting soggy. You can assemble the sandwiches the day you eat the meals

Dinner: Both meals can be reheated in the microwave.

Extra Flavors and Substitutions

Blueberries: You can use your choice of fruit to serve with breakfast.

Flatbread: If you can’t find flatbread, you can use a hamburger bun or regular toasted bread.

Brussels Sprouts: If you want to streamline your vegetables, you can also substitute with broccoli.

Salmon: You can cook your choice of fish such as cod, halibut, or tilapia

Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

Protein: Freeze any uncooked meats and save for a later recipe, or you can cook the full amount, and freeze the portion that you do not eat, and save for later use.

Fruit: Use leftover fruit in smoothies, on top of yogurt, or with your cereal

Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend

Helpful Resources

Supplemental
Snacks

Snacks to fuel you throughout the day

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Kitchen
Equipment

Recommended Kitchen Tools & Cooking Utensils

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Grocery Pantry
Staples

Always be ready by stocking up on these items

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Common Kitchen Terms

Get up to speed with those fancy cooking terms

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Posted on July 17, 2024July 30, 2024 by admin — Leave a comment

Pan-Seared Cod with Lemon Butter Tomato Sauce

If you’re looking for a quick, healthy, and delicious meal, this Pan-Seared Cod in Lemon Butter Tomato Sauce is the perfect choice. With tender cod fillets seared to perfection and a tangy, buttery tomato sauce, this dish is both flavorful and nutritious. It’s a breeze to prepare, making it ideal for busy weeknights when time is of the essence. Plus, incorporating fish like cod into your diet provides a host of health benefits, from lean protein to heart-healthy omega-3 fatty acids. Follow along as we guide you through this simple yet elegant recipe that will become a staple in your meal prep routine.

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Why This Recipe Works for Busy Individuals:

Quick Preparation: This entire recipe can be made in under 20 minutes, making it perfect for those hectic weeknights.

Minimal Cleanup: With just one pan needed, cleanup is a breeze.

Make Ahead: You can easily prepare the components ahead of time and assemble quickly for a fast meal.

Here’s What You Need

Cod Fillets: Cod is a lean, white fish with a mild flavor and firm texture, making it perfect for pan-searing. It easily absorbs the flavors of the seasoning and sauce, creating a delicious, protein-packed base for the dish.

Paprika: Paprika adds a subtle smoky sweetness to the cod, enhancing its natural flavors without overpowering them. It also gives the fillets a beautiful golden color when seared.

Garlic Powder: Garlic powder infuses the cod with a savory depth of flavor, complementing the fresh garlic used later in the sauce. It’s an easy way to evenly season the fish.

Garlic Cloves (Sliced): Fresh garlic adds a robust, aromatic flavor to the sauce. When sautéed, it releases its natural oils, creating a fragrant base that pairs perfectly with the sweet tomatoes and tangy lemon juice.

Cherry Tomatoes: Cherry tomatoes provide a burst of sweetness and acidity, balancing the richness of the butter and the savoriness of the garlic. Their natural juices help to create a flavorful sauce as they cook down.

Water: Water helps to deglaze the pan, incorporating the browned bits left from searing the cod into the sauce. It also helps to soften the tomatoes and create a cohesive, silky sauce.

Butter: Butter adds richness and a velvety texture to the sauce. It melts into the mixture, creating a smooth, luxurious finish that ties all the flavors together.

Lemon Juice: Lemon juice adds a bright, tangy flavor that cuts through the richness of the butter. It complements the sweetness of the tomatoes and garlic, providing a refreshing contrast.

How to Meal Prep Pan-Seared Cod

Prep the Cod: Pat the cod fillets dry with paper towels. This helps achieve a nice, crispy sear.Season the fillets with paprika, garlic powder, and salt.

Cook the Cod: Heat the olive oil in a large sauté pan over medium-high heat. Place the cod fillets in the pan and cook until golden brown on each side, about 3 to 4 minutes per side.

Add Flavor: Add the sliced garlic and cherry tomatoes to the pan. Stir and cook for 2 to 3 minutes until the garlic is fragrant and the tomatoes start to soften.

Make the Sauce: Pour in the water and let it cook for a few minutes until the tomatoes break down and the sauce begins to form. Add the lemon juice and butter, mixing well until the butter melts and the sauce thickens, about 1 to 2 minutes.

Serve and Enjoy: Remove from heat and serve immediately. This dish pairs beautifully with a side of steamed vegetables or a fresh salad.

Reference the recipe card below for detailed instructions.

Pairing Tips for Pan-Seared Cod

Vegetable Sides: Broccoli, asparagus, green beans, or zucchini make excellent sides. Their mild flavors complement the tangy lemon butter sauce. A fresh salad with mixed greens, cucumbers, and a light vinaigrette adds a crisp, refreshing contrast to the rich sauce.

Farro or Barley: These chewy grains add texture and are packed with fiber.

Healthy Starches: Roasted or mashed sweet potatoes offer a sweet and savory pairing that balances the tartness of the lemon.

Simple Garnishes: Garnish with fresh parsley or basil for added freshness and color.

Pan-seared Cod with Lemon Butter tomato Sauce

Lemon Butter Tomato Sauce features tender cod fillets in a tangy, buttery sauce with cherry tomatoes and garlic.

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Prep Time 5

Cook Time 15

Course dinner

Cuisine American

Servings

Calories 325 kcal