Chicken Bulgogi Bowls (Paleo, Whole30, Keto)
Updated: Mar 8
One of my favorite weeknight meals when I am craving something fresh and another salad just won't do. Tender bulgogi marinated chicken with a sweet and spicy gochugang sauce on a bed of crisp greens and lots of colorful veggies, what more could you want? The leftovers of this are just perfect for lunch the next day and it is so good for an easy summertime meal.
Why Eating the Rainbow is So Good For You!
One thing that I always prioritize when doing my meal planning is ensuring there are lots of vegetables in lots of colors each week. Vegetables are our body's primary source of bioavailable vitamins, minerals, and fiber. One reason I love to eat the rainbow is because each color of the rainbow contains different nutrients in varying amounts, so eating a variety ensure you're getting all you need! Here I will talk a little about the red, orange and green veggies found in this delicious dish!
Red and Orange Veggies (Radish and Carrots)
Vitamin C: Powerful antioxidant found in many fruits and vegetables that helps to neutralize free radicals and reduce oxidative stress.
Vitamin A: Fat-soluble vitamin that is necessary in eye health and supports immune and reproductive health [1].
Vitamin K: Fat-soluble vitamin that is converted to Vitamin K2 in your gut and supports bone and heart health.
Potassium: Mineral is an electrolyte supporting metabolic pathways, regulates heartbeat, is necessary in normal cell function [2].
Lycopene: Powerful antioxidant found in higher concentrations in red, orange, and pink foods that helps to neutralize free radicals and supports heart health and blood pressure.
Green Veggies (Cucumbers and Greens)
Vitamin C: Powerful antioxidant found in many fruits and vegetables that helps to neutralize free radicals and reduce oxidative stress.
Vitamin B9 (folate): Essential vitamin that supports healthy metabolism, and is key in breaking down homocysteine, and amino acid that is harmful in high concentrations [3].
Vitamin A: Fat-soluble vitamin that is necessary in eye health and supports immune and reproductive health.
Vitamin K: Fat-soluble vitamin that is converted to Vitamin K2 in your gut and supports bone and heart health.
Potassium: Mineral is an electrolyte supporting metabolic pathways, regulates heartbeat, is necessary in normal cell function.
Magnesium: Mineral that is essential in healthy metabolism, nervous system regulation, detoxification, and blood sugar regulation.
Calcium: Essential mineral necessary in building strong healthy bones and supporting a healthy cardiovascular system.
Iron: Essential in the creation of hemoglobin, supports a healthy digestive tract, and is necessary in immune health.
White Veggies (Onions and Garlic)
Vitamin B6: There are many benefits from a diet rich in vitamin B6. It plays a role in our immune health, metabolism, and brain health. Vitamin B6 is essential in creating neurotransmitters like dopamine and serotonin, which play a role in emotional health and sleep [3].
Vitamin B9 (folate): Essential vitamin that supports healthy metabolism, and is key in breaking down homocysteine, and amino acid that is harmful in high concentrations.
Vitamin C: Powerful antioxidant found in many fruits and vegetables that helps to neutralize free radicals and reduce oxidative stress.
Potassium: Mineral is an electrolyte supporting metabolic pathways, regulates heartbeat, is necessary in normal cell function.
Why Chicken is So Good For You!
We all know that chicken is a tasty and fantastic source of protein, but do you know why it is so good for you? Chicken, along with many other sources of animal protein, such as beef, eggs and fish, are a complete source of protein. This means that all nine essential amino acids are present and available to you when you eat these foods. When it comes to nutrients, anything labeled as "essential" means that your body cannot make or synthesize this nutrient, so it must be provided to your body by the foods you eat.
As mentioned above, there are nine essential amino acids that we must eat everyday to provide our bodies energy as well as the building blocks necessary in everyday functions such as growth and repair, immune support, and in the synthesis of our hormones and neurotransmitters.
The nine essential amino acids and their roles are [4]:
Histidine: necessary for the production of histamine and also plays a role in nervous system health
Valine: necessary in energy production as well as muscle growth and repair
Phenylalanine: building block for neurotransmitters like dopamine and epinephrine (adrenaline), and in the production of other amino acids.
Leucine: necessary in stimulating wound healing, muscle repair, and blood sugar regulation.
Isoleucine: necessary in immune function and energy regulation.
Tryptophan: necessary building block for serotonin.
Methionine: necessary in detoxification, metabolism, and in your body's ability to absorb selenium (supports thyroid health) and zinc (necessary in production of HCl in your stomach).
Threonine: necessary in skin and connective tissue health.
Lysine: necessary in hormone production and your body's ability to absorb calcium (bone, heart, muscle and nerve health.)
So grab some colorful veggies and chicken and let's get cooking!
Chicken Bulgogi Bowl Ingredients
Makes 4 Bowls
4 Dak Bulgogi Thigh, sliced
8-12 cups Mixed Baby Greens or Your Favorite Ones
2 cups Black Rice Noodles, cooked (opt)
1/2 head of Red Cabbage, shredded
1 Carrot, matchsticks or shredded
1 Red Bell Pepper, julienned
1 Cucumber, matchsticks
4-6 Red Radishs, thinly sliced
How to Make Chicken Bulgogi Bowl
1. Prepare and marinate the dak bulgogi at least 4-hours to overnight before cooking. Grill or oven roast the dak bulgogi.
2. Cook the rice noodles per instructions and set aside.
3. Prepare all the veggies and set them out on a large plate if you are making more than 1 serving.
4. In a bowl, add the mixed greens, sliced dak bulgogi, rice noodles, and your choice of veggies.
5. Drizzle with some spicy gochujang sauce and sprinkle with some sesame seeds.
Enjoy!
FAQs
Q: Do I need to rinse the noodles after cooking?
A: Follow the instructions on the package, but when I am making cold noodle salads, I usually rinse with cool water to stop the cooing process and drain completely in a colander.
Q: What vegan proteins are best for this dish?
A: Try my Korean Pan Seared Tofu for a vegan and vegetarian option to these bowls.
Q: I don't have any Korean pepper paste, what would be a good whole food substitute?
A: I love Sriracha when I want to quickly and easily add some spice and flavor to my Asian dishes!
If you like this recipe, check these out!
Korean Gochujang Wings: Slightly sweet and deliciously spicy Korean chicken wings that are so tasty they are finger licking good!
Ultimate Bacon Fried Rice: My favorite fried rice ever! This is a staple in my house: easy weeknight meal, delicious side dish, and super quick and easy!
Quick Korean Cucumber Kimchi: Keep that gochujang sauce out and whip up some easy and tasty cucumber kimchi to go with these smoky, sweet, and spicy wings!
Korean Spinach Salad: If you know me, pretty much every meal has something green and this delicious sesame seasoned spinach dish is a family favorite!
I hope you enjoy this as much as my family does. - Amy
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