Bokkeum

Bokkeum is a vibrant and healthy Korean stir-fry dish that combines fresh vegetables and protein for a satisfying meal. This dish is not only flavorful but also packed with nutrients, making it a perfect choice for a wholesome dinner.

Ingredients

• Brown rice - 1 cup (uncooked)
• Chicken breast - 200 grams (thinly sliced)
• Broccoli - 100 grams (cut into florets)
• Carrot - 1 medium (julienned)
• Bell pepper - 1 medium (sliced)
• Garlic - 2 cloves (minced)
• Soy sauce - 2 tablespoons (low sodium)
• Sesame oil - 1 tablespoon
• Olive oil - 1 tablespoon
• Green onion - 2 stalks (chopped)
• Sesame seeds - 1 tablespoon (for garnish)
• Salt - to taste
• Pepper - to taste

Steps

1. Rinse the brown rice under cold water and cook it according to package instructions.
2. Heat olive oil in a large pan over medium heat. Add the minced garlic and sauté for 1 minute until fragrant.
3. Add the sliced chicken breast to the pan, season with salt and pepper, and cook until it's no longer pink, about 5-7 minutes.
4. Add the broccoli, carrot, and bell pepper to the pan. Stir-fry for about 5-6 minutes until the vegetables are tender but still crisp.
5. Stir in the soy sauce and sesame oil. Cook for an additional 2 minutes to combine the flavors.
6. Serve the stir-fry over cooked brown rice, garnish with chopped green onions and sesame seeds.

Nutrition

• Calories: 480
• Protein: 30 g
• Carbs: 55 g
• Fiber: 6 g
• Sugar: 4 g
• Sodium: 650 mg
• Cholesterol: 70 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.2 L

Health Benefits

• High in protein from chicken, supporting muscle health.
• Rich in vitamins and minerals from fresh vegetables, promoting overall health.

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