Sunday, March 24, 2019

Gochujang-Ranch Crispy Chicken Bowl

This is a bon appetit Korean recipe that I’m going to substitute some ingredients to make it Keto friendly.

This recipe is served with rice and I’m going to use Shirataki rice. Made from the Asian root konnyaku (konjac), it’s a guilt-free Skinny Rice that has, 0 net carbs, and 3 grams of fiber per serving (1/2 package), making it the perfect low carb white rice substitute.

The chicken is supposed to be breaded with panko breadcrumbs, but I’m going to use Parmesan cheese as a substitute. You can’t go wrong when you use Parmesan as a substitute for breadcrumbs. It’s delicious and instantly enhances the flavor of any dish. It also sticks well and is high in fat and low in carbs, which makes it the perfect keto food.

Try using a butter and Parmesan coating to fry your favorite meats in. The cheese will brown up beautifully to give your meat a crisp and crunchy finish that won’t disappoint.

Since I’m new to Keto, let me know if I need to substitute any other ingredients. Serves 6


3/4 cup mayonnaise
1/2 cup buttermilk
2 tablespoons gochujang (Korean hot pepper paste, see below)
2 tablespoons rice vinegar
2 teaspoons fresh ginger, finely grated
1 1/2 teaspoons onion powder
1 teaspoon toasted sesame seed oil
2 cloves garlic, finely grated
Kosher salt and pepper, to taste
1/4 head red cabbage, shredded
1 stick (1/2 cup) butter
2 cups Parmesan cheese (panko breadcrumbs substitution)
1/4 cup raw sesame seeds
6 skinless boneless chicken thighs
1 large egg
1 tablespoon honey
Serve with: Shirataki rice, sliced green onion, quartered avocado, cashews and lime wedges

Preheat oven to 450F and place rack in the middle of the oven.

Dressing: Whisk together the mayonnaise, buttermilk, gochujang, vinegar, ginger, onion powder, oil, garlic and 1/2 teaspoon salt. Transfer 1/2 of the dressing into a bowl with the cabbage toss to coat; season with salt and pepper and set aside.

Heat the butter in a large skillet over med/high heat. Once melted add in the Parmesan cheese, sesame seeds and 1/4 teaspoon salt. Toss to coat and cook until heated through. Let cool .

You need a baking sheet with a wire rack insert to make this recipe.

Set the chicken on the wire rack and pat dry with paper towels. In a medium bowl whisk egg, honey, 1/4 dressing and 1 1/2 teaspoons salt in a medium bowl. Toss thighs in egg mixture, drip off excess then coat them in the Parmesan cheese mixture, pressing to adhere. Return to rack, repeat for the rest of thighs and place them evenly apart. Bake for 15-20 or until chicken internal temperature reaches at least 160F and juices are running clear. If Parmesan cheese is too dark, tent with foil until done. Let cool 5-10 minutes. Then slice 1/2” thick. Divide chicken into serving bowls along with the rice and slaw; top with green onions, avocado and cashews. Drizzle on remaining dressing and serve with lime wedges (for squeezing). Yum Yum!

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