Korean BBQ Chicken - PCOS-Friendly Recipe
This Korean BBQ Chicken is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
- 1/2 cup (90 grams) mayonnaise, such as Kewpie, or Korean mayo
- 1 tablespoon Korean soy bean paste (doenjang)
Instructions
- For the doenjang mayo: Mix the mayonnaise and doenjang together well with a spoon in a small bowl. Cover and place in the fridge. For the marinade and chicken: In a large bowl, whisk together the soy sauce, brown sugar, maple syrup, vinegar, chile paste, ginger, sesame oil, sesame seeds, black pepper, salt, garlic and spring onions. Reserve about 1 cup (235 milliliters) to make the glaze. Place the chicken thighs in a medium bowl and pour in the remaining marinade, making sure all sides are covered. Cover and place in the fridge for at least 4 hours and better yet, overnight, to let the flavors infuse. Preheat the oven to 450 degrees F (230 degrees C). Bring the chicken up to room temperature for 30 minutes to 1 hour before grilling. Wrap the sweet potatoes in a sheet of foil, sealing well. Bake until a small knife goes all the way through the potatoes easily, about 1 hour. Let cool slightly, then peel the skins off and discard. Place the potatoes in a small bowl and mash roughly with a fork. Cover and set aside in a warm place. Place a saucepan over medium-low heat and tip in the reserved marinade to make a glaze to brush over the chicken. Simmer until thickened, 8 to 10 minutes. In the meantime, bring a grill or griddle pan to medium-high heat. Brush lightly with vegetable oil. Shake the excess marinade off the chicken and place on the grill skin-side down first. Cook until cooked through, flipping once, about 15 minutes. Let rest in a warm place while you cook the corn. Place the corn on the grill and cook, turning often, 9 to 10 minutes. Cut each piece down the center lengthwise. To serve, transfer the chicken to a serving plate or platter. Brush the chicken very lightly with the glaze, or serve it on the side as a dipping sauce. Garnish the chicken with the chile threads. Finish the sweet potatoes off with a sprinkle of black sesame seeds. Serve the corn with the doenjang mayo on the side or brush it on to the hot corn, letting it melt into the crevices.
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Frequently Asked Questions
Yes, this Korean BBQ Chicken recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 4 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
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