Thursday, August 27, 2015

{Gluten and Dairy Free} Korean Grilled Chicken Breasts

I've been on a Korean culinary kick lately.  I don't know why, but I can't seemed to get enough Kimchi.  (much to my husbands shagrin).  The Skinny Taste features these delicious looking Korean Grilled Chicken Breasts. Yes, Please!! Are you avoiding soy? You can sub in Coconut Aminos. If you are avoiding sesame, you can leave it out and sub in a light cooking oil like grapeseed or canola. 

Korean Grilled Chicken Breasts
Servings: 4 • Size: 4 oz chicken • Weight Watcher Points+: 3 pt 
Calories: 121 • Fat: 3 g • Carb: 6 g • Fiber: 0.5 g • Protein: 17 g • Sugar: 4 g
Sodium: 445 mg  • Cholest: 48 mg


  • 1 pound (2) boneless, skinless chicken breasts, cut in half lengthwise
  • 1/4 cup low sodium or gluten-free soy sauce
  • 1/4 cup unsweetened apple sauce
  • 1/4 cup finely chopped yellow onion
  • 1 tsp sesame oil
  • 1 tsp grated ginger
  • 1 tbsp light brown sugar
  • 2 garlic cloves, crushed
  • 1 teaspoon red pepper flakes (optional)
  • 1 teaspoon sesame seeds, plus more for topping
  • 2 thinly sliced scallions, white and green parts


Place the chicken breasts, 1 at a time, in a Ziploc bag. Pound the chicken breast to an even thickness, about ½ inch thick, being careful not to puncture the bag.

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In a medium bowl, combine the soy sauce, apple sauce, onion, sesame oil, ginger, brown sugar, garlic, red pepper flakes, if using and sesame seeds.  Reserve ¼ cup of the marinade and transfer the remainder to the Ziploc bag with the chicken. Refrigerate and marinate for at least 1 hour.

Over medium-high heat, grill the chicken for 2 to 3 minutes or until it no longer sticks to the grill.  Turn the chicken, spoon the reserved ¼ cup of marinade over each breast and grill an addition 2 to 3 minutes.

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