Korean Inspired Chicken with Broccoli and Potatoes

GF DF NF SF Apr 8, 2025

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This Korean style chicken mixes together roasted broccoli and sweet potatoes, and is served with a sauce made of rice vinegar, soy sauce, and ginger. Everything is roasted in the oven and plated together at the end, making this a simple dish. Just stick pans in the oven; great for preparing ahead of time for when people are over

SWEET POTATOES
- 6 small (1000 g) Sweet potato
- 1 tbsp (15 g) Sesame oil, or extra virgin olive oil
- 2 tbsp (16 g) Garlic powder
- 2 tbsp (16 g) Onion powder
- 1 tsp (6 g) Salt
- 1 tsp (3 g) Black pepper, ground

BROCCOLI
- 3 lb (1361 g) Frozen broccoli, thawed
- 1 tbsp (15 g) Sesame oil, or extra virgin olive oil
- 2 tbsp (16 g) Garlic powder
- 2 tbsp (16 g) Onion powder
- 1 tsp (6 g) Salt
- 1 tsp (3 g) Black pepper, ground

CHICKEN
- 2 lb (907 g) Boneless skinless chicken breast
- 1 tbsp (15 g) Sesame oil, or extra virgin olive oil
- 2 tbsp (16 g) Garlic powder
- 2 tbsp (16 g) Onion powder
- 1 tsp (6 g) Salt
- 1 tsp (3 g) Black pepper, ground

SAUCE
- 2 tbsp (30 g) Soy sauce, low sodium, gluten free
- 2 tbsp (30 g) Rice vinegar, unsweetened
- 2 tbsp (30 g) Water
- 2 tsp (6 g) Ginger, ground
- 1 tsp (4 g) Cornstarch

1. Preheat your oven to 400F, and line 3 large baking sheets with parchment paper. We'll be working in order from longest to shortest cooking times, so sweet potatoes first, then broccoli, and the chicken last

2. Wash your potatoes under running water with a brush, and cut into a medium dice (don't peel!). Season with oil, garlic, onion, salt, and pepper. Transfer to a cookie sheet. Roast at 400F for about 45 minutes, or until fork tender and lightly browned

3. Add your thawed broccoli to the second pan, and season with oil, garlic, onion, salt, and pepper. Roast for about 30 minutes at 400F, or until fork tender and lightly browned

4. Cut your chicken into cutlets, and pound to an even thickness with a meat mallet. Pounding the chicken in a Ziploc bag prevents chicken juice from squirting throughout the kitchen. Season with oil, garlic, onion, salt, and pepper. Transfer to the final pan. Roast at 400F for about 13 minutes, or until the chicken just reaches 165F

5. Finally, the sauce. Mix together soy sauce, rice vinegar, water, ginger, and cornstarch in a medium glass. For some extra heat and sweetness, add 1-2 tbsp (18-36 g) of gochujang. Note that gochujang is not gluten free. Microwave twice for 30 seconds, stirring in between, until the sauce is thickened and syrupy

6. Add a portion of potatoes, broccoli, and chicken to a plate. Drizzle with the sauce, and optionally garnish with sesame seeds

https://www.poormanprotein.com/recipes/korean-chicken

Description

Time

Prep Time:

15 minutes

Cook Time:

45 minutes

Total Time:

1 hour

Cost

Total Cost:

Cost per Serving:

$2.61

Ingredients

Serving(s)

Sweet Potatoes

6 small Sweet potato

1 tbsp Sesame oil, or extra virgin olive oil

2 tbsp Garlic powder

2 tbsp Onion powder

1 tsp Salt

1 tsp Black pepper, ground

Broccoli

3 lb Frozen broccoli, thawed

1 tbsp Sesame oil, or extra virgin olive oil

2 tbsp Garlic powder

2 tbsp Onion powder

1 tsp Salt

1 tsp Black pepper, ground

Chicken

2 lb Boneless skinless chicken breast

1 tbsp Sesame oil, or extra virgin olive oil

2 tbsp Garlic powder

2 tbsp Onion powder

1 tsp Salt

1 tsp Black pepper, ground

Sauce

2 tbsp Soy sauce, low sodium, gluten free

2 tbsp Rice vinegar, unsweetened

2 tbsp Water

2 tsp Ginger, ground

1 tsp Cornstarch

Instructions

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Pictures: Shown

Preheat your oven to 400F, and line 3 large baking sheets with parchment paper. We'll be working in order from longest to shortest cooking times, so sweet potatoes first, then broccoli, and the chicken last

Wash your potatoes under running water with a brush, and cut into a medium dice (don't peel!). Season with oil, garlic, onion, salt, and pepper. Transfer to a cookie sheet. Roast at 400F for about 45 minutes, or until fork tender and lightly browned

Add your thawed broccoli to the second pan, and season with oil, garlic, onion, salt, and pepper. Roast for about 30 minutes at 400F, or until fork tender and lightly browned

Cut your chicken into cutlets, and pound to an even thickness with a meat mallet. Pounding the chicken in a Ziploc bag prevents chicken juice from squirting throughout the kitchen. Season with oil, garlic, onion, salt, and pepper. Transfer to the final pan. Roast at 400F for about 13 minutes, or until the chicken just reaches 165F

Finally, the sauce. Mix together soy sauce, rice vinegar, water, ginger, and cornstarch in a medium glass. For some extra heat and sweetness, add 1-2 tbsp (18-36 g) of gochujang. Note that gochujang is not gluten free. Microwave twice for 30 seconds, stirring in between, until the sauce is thickened and syrupy

Add a portion of potatoes, broccoli, and chicken to a plate. Drizzle with the sauce, and optionally garnish with sesame seeds

Nutrition Facts

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Servings: 6

Calories: 532

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Total Fat: 12.5g (16 %)
Saturated Fat: 2.1g (11 %)
Polyunsaturated Fat: 1.8g
Monounsaturated Fat: 6.6g
Cholesterol: 110mg (37 %)
Sodium: 1561mg (68 %)
Total Carbohydrate: 62.2g (23 %)
Fiber: 14.8g (53 %)
Net Carbs: 47.4g
Total Sugar: 11.1g
Protein: 46.5g (93 %)

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Vitamin B12: 0.32mcg (13 %)
Vitamin D: 0.0mcg (0 %)
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Calcium: 240mg (18 %)
Iron: 4.83mg (27 %)
Magnesium: 150mg (36 %)
Potassium: 1809mg (38 %)

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Glycemic Index

51.6

Glycemic Load

30.5

Sources of Inspiration

https://www.youtube.com/watch?v=reo7LgPaiyU&t=15s

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