Glazed Korean Fried Chicken Bowl (Diet)

Ingredients

• 750g raw skinless chicken breast
• 200g dry white rice — staple
• 12g garlic — staple
• 100g fresh celery
• 60g spring onions, cooked through
• 240g drained canned sweetcorn
• 40g gochujang chilli paste — staple
• 45ml soy sauce — staple
• 25g honey — staple
• 5ml sesame oil, MEASURED TOTAL — staple
• 5ml neutral oil, MEASURED TOTAL for all cooking — staple
• 100g Anchor Protein Plus plain unsweetened yoghurt
• 15ml white vinegar — staple
• 400g whole fresh cabbage, shredded at home
• 200g fresh carrots
• 2g salt and black pepper, measured/to taste

Add this — Thanja

• 40g dry white rice
• 10ml sesame oil, MEASURED TOTAL

Quantities are for HER TWO serves of the four-serve batch. Keep separate from Declan’s portions. Adds per Thanja serve: ~113 kcal, 4.7g fat, 16.0g carbs.

Method

1. Cook the measured rice. Slice breast and toss with half the garlic, part of the soy and the measured neutral oil.
2. Char drained corn in a dry non-stick pan and set aside. Cook chicken in batches without extra oil until it reaches 75°C.
3. Mix most of the gochujang with remaining garlic, soy, honey and sesame oil. Return chicken to the pan with sauce and bubble briefly to glaze.
4. Add cabbage, carrot, celery, spring onions and charred corn with a little water and vinegar. Toss until vegetables are tender and piping hot.
5. Mix the remaining gochujang with Anchor yoghurt, not mayo. Divide the hot chicken-vegetable mixture over rice, and spoon the yoghurt sauce over each serve.
6. Divide the shared base into four equal portions. Cook the listed extra starch separately (or in two separate ramekins for pies/lasagne), and add all Add this (Thanja) items only across her two portions. Heat cooking cream, cheese and any sauce extras thoroughly; fully cook any egg. No extra ingredients or unmeasured oil beyond those listed.

Notes

- Preserves sweet-hot Korean glazed chicken and charred corn. Breast replaces thigh and the raw slaw/lettuce/cucumber component becomes cooked cabbage/carrot/celery. Gochujang yoghurt replaces mayo. No deep frying or cold side salad. - Original serves 4; this variant makes four. Declan: estimated 596 kcal, 54.3g protein, 8.8g fat and 73.4g carbs per serve, INCLUDING the served carb, every sauce/coating and all measured oil. - Thanja’s base plus add-on is approximately 709 kcal/serve, at least the 635 kcal full-plate comparison used for this original. Add-ons supply both fat and carbohydrate. Original estimates and ambiguous portion sizes are approximate; this is not an individual pregnancy calorie prescription. - Nutrition is estimated from RAW meat, DRY rice/pasta or explicitly cooked noodle weights, and drained canned weights. Raw breast assumes 23g protein/100g; trimmed pork 21g/5g fat; lean beef mince 21.5g/5g fat. Brands, cuts, sauce sugar and pack labels vary; recheck purchased labels and recalculate before quoting precise macros. No fat-draining calorie credit is assumed. - Cook at least 190g whole vegetable ingredients per serve into the meal or roast on its tray; no side salad, fresh herbs, premixed vegetables, mayo, aioli or sour cream. Keep raw meat separate, cook meat to 75°C and all vegetables through; never use precooked meat as the main protein. - Cool leftovers promptly in shallow containers, refrigerate/freeze promptly, and reheat piping hot throughout. Freeze portions not needed within two days. Rice requires prompt cooling too. Use pasteurised dairy, heat cheese/cream sauces thoroughly and cook egg fully set. - Parent protein alternatives remain possible, but these quantities/macros use the listed lean cut. Reprice all eligible options and recalculate portions, fat and calories for any swap; no lamb or unrequested steak.