โ All recipes ยท ๐ฐ๐ท Korean
๐ฐ๐ท Korean
Korean BBQ Chicken (Galbi-Style)
โฑ 30 min (plus 2 hr marinate)
๐ ~9g (in lettuce wraps) | ~24g (kid-default with โ
cup real jasmine on the side)
๐ฝ 4 servings
โญ 5/5
โ ๏ธ Estimates only โ not medical advice. Carb counts vary by brand and portion. Always verify with your endo or CDCES.
๐ Cultural note
Galbi (๊ฐ๋น) traditionally means short ribs, but the smoky-sweet marinade is so beloved that Korean home cooks use it on everything โ chicken, pork, even tofu. Most recipes call for a lot of sugar; we lean on pear and a little maple instead to keep that signature glaze without crushing the BG. *"Mashisseoyo!"* โ delicious!
Why this recipe is T1D-friendly
- Korean pear (or apple) provides natural fruit enzymes that tenderize and add gentle sweetness โ fewer added sugars
- Chicken thighs = protein + fat = a flatter glucose curve than chicken breast
- Soy sauce + sesame oil deliver huge flavor with zero carbs
Ingredients
- 1.5 lb boneless skinless chicken thighs (0g)
Marinade
- 1/2 Korean pear or 1/2 Asian apple, peeled and grated (8g, split across servings)
- 1/4 cup low-sodium soy sauce (3g total)
- 1 tbsp pure maple syrup (13g total โ only ~3g per serving) OR 1 tbsp monk fruit syrup (0g) for tightest math
- 1 tbsp toasted sesame oil (0g)
- 1 tbsp rice vinegar (0g)
- 3 cloves garlic, grated (2g)
- 1-inch piece ginger, grated (1g)
- 2 scallions, sliced (1g)
- 1/2 tsp black pepper (0g)
- 1 tsp toasted sesame seeds (0g)
To serve
- Lettuce leaves for wrapping (1g per leaf)
- Sliced cucumber (2g per 1/2 cup)
- Extra scallions + sesame seeds
Directions
- Whisk all marinade ingredients in a glass dish.
- Add chicken, turn to coat, cover, and refrigerate 2 hours (or overnight).
- Heat a grill pan or cast iron skillet over medium-high. Lightly oil.
- Remove chicken from marinade (let excess drip off). Grill 4-5 min per side until 165ยฐF and the edges are charred.
- Rest 3 min on a cutting board, then slice into bite-size strips.
- Serve with lettuce wraps, cucumber, and a sprinkle of scallions + sesame.
Dash's kid tips ๐
- Dash says: little kids love "wrap and dip" โ set out lettuce, chicken, and a tiny bowl of plain yogurt
- For tinier palates, skip the ginger in the marinade and double the pear
- Leftover chicken is amazing in tomorrow's bibimbap bowl โ same flavor profile, new presentation