Spicy Chicken Thighs

30 mins
Serves 1
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Directions

  1. 1Serve the volumized rice and top it with the spicy air-fried Korean chicken.
  2. 2Remove the skin and any excess fat from the chicken thighs using tongs and a knife.
  3. 3Place the cleaned chicken thighs into a bowl.
  4. 4Measure and add 25g of Gochujang to the chicken.
  5. 5Add 20g of soy sauce to the bowl.
  6. 6Grate one clove of garlic and a small piece of ginger using a microplane or garlic press, and add it to the chicken.
  7. 7Add some freshly cracked black pepper.
  8. 8Mix everything with a spoon or tongs until the chicken is fully coated in the sauce.
  9. 9Place the marinated chicken into an air fryer set to 160-170°C (320°F max) and cook for 12-15 minutes.
  10. 10Measure out 100g of cauliflower florets.
  11. 11Turn the cauliflower into rice by either pulse blending for 30 seconds or grating it with the largest holes on a box grater.
  12. 12Measure out 50g of regular rice, such as jasmine rice.
  13. 13In a small bowl, mix 1 teaspoon of turmeric with a half teaspoon of cumin.
  14. 14Add 1 teaspoon (4g) of oil to a pan over medium heat.
  15. 15Toast the spices first for about 30 seconds.
  16. 16Add the rice and toast the grains briefly for another 30 seconds or so.
  17. 17Add the cauliflower and 150g of vegetable stock (or water).
  18. 18Give everything a final stir, reduce the heat to low, cover the pan, and let it simmer for 12-15 minutes.
  19. 19Give the rice a quick taste.
  20. 20Plate the rice.
  21. 21Top the rice with the spicy air-fried Korean chicken.

Ingredients

  • 4 g Olive oil
  • 50 g Jasmine rice
  • 20 g Kikkoman Soy Sauce
  • 5 g Chicken broth powder
  • 1 tsp Turmeric
  • 0.5 tsp Cumin, ground
  • 25 g Gochujang
  • 100 g Cauliflower
  • 180 g Boneless/Skinless Chicken Thigh
  • 1 clove Garlic
  • 1 piece Ginger
  • Black pepper
  • 150 g Water

Equipment

TongsCutting boardKnifeBowlKitchen scaleSpoonMicroplaneAir fryerBox graterPanLid

Tips

  • To remove most of the extra calories from chicken thighs, remove the skin or buy them skinless from the store.
  • Gochujang is an absolute must-have for anyone trying to lose weight, because it makes every boring dish taste amazing.
  • Soy sauce contains amino acids and sugar, which makes it burn relatively quickly, so set your air fryer to 160 to 170°C or 320°F maximum, and cook for 12-15 minutes.
  • A 2 to 1 ratio of cauliflower to rice adds volume without overpowering the flavor.
  • Toasting the spices first will develop a lot more flavor compounds.
  • If you want to meal prep multiple servings, place the chicken in a baking dish and bake at 200°C or 400°F for 15 minutes.