Copycat Protein Box


The inspiration for this recipe came to me after eating the ‘Protein Box’ at Kraze Burger.  If you have lived in Korea for a while, you will definitely know Kraze Burger, it is a natural gourmet burger restaurant with chains throughout Korea.  Anyways, this whole protein box idea is really great because you can substitute the veggies based on your preferences or the season and you can vary the sauces to make it more interesting too!

For this specific recipe, I stuck to Asian flavors using a sesame vinaigrette, teriyaki sauce, and black sesame dressing.  However, I have two other ideas which I think would taste wonderful and can be substituted in this recipe:

1st- a red wine vinaigrette, BBQ sauce and ranch dressing, 2nd- a balsamic vinaigrette, balsamic glaze and honey mustard or creamy garlic dressing.  You will see what I mean with the substitutions as you read the recipe below.

Copycat Protein Box

Servings: 2.5

Ingredients:

For Chicken:

-2 chicken breasts, sliced into strips against the grain

-1 tsp soy sauce (low sodium is preferred, but I haven’t found yet in Korea)

-1 tsp rice vinegar

-1 tsp honey or agave nectar

For Vegetables:

*Don’t forget to wash/scrub your veggies before chopping 🙂

-half a head of broccoli, chopped

-1/2 cup sweet potatoes, chopped

-1/3 cup carrots, peeled and sliced

-1/2 cup peeled squash (acorn, butternut, or pumpkin), chopped

-1/2 bell pepper, chopped

– 6-8 garlic cloves, peeled, whole

– salt and pepper to taste

For Salad:

– 2 cups washed and dried micro greens or mixed greens (I like the micro greens because they are so delicate and     pretty!)

– 1 Tbls sesame vinaigrette (homeade, see recipe below or store-bought)

Other Ingredients:

-1 Tbls black sesame dressing, divided

-1 Tbls teriyake sauce (homemade or store-bought), divided

Directions

For Chicken:

1. Mix together the soy sauce, rice vinegar, and honey/agave.  Marinate the chicken with the mixture for at least 30 minutes.

For Veggies:

*Tips- For this recipe I steam the veggies and then broil them for a few minutes.  This shortens the cooking time while giving the impression the veggies have been slow roasted.  Also, by steaming the veggies first, there is no need for oil during the ‘roasting’ process.

1. Start your steamer by placing your steamer basket into a large pot with enough boiling water that it won’t evaporate during cooking but make sure it doesn’t come up past the basket.

2. Add the sweet potato and carrots first.  Steam for 5 minutes.

3. While your veggies are steaming, you can start the chicken.  Put a small amount of oil or cooking spray into a pan (I use cooking spray thanks to my mom who brought it from the states :-)).  Lay your chicken strips in the pan and saute about 2-3 minutes on each side until cooked through.

4. Add the squash and garlic to the potatoes and carrots, steam for another 3-4 minutes.

5. Add the bell pepper and broccoli to the mix, steam for 1-2 minutes and turn off the heat.

6. Transfer the vegetables to a baking sheet lined with foil.  Season with salt and pepper.

7. Set your oven to broil (or toast) and bake for about 3-5 minutes until your veggies look roasted.

8. Prepare the salad by gently mixing the greens with the sesame vinaigrette.

9. Prepare you plate by serving about 3/4 to 1 cup of the salad, 1/2 the veggies, and 5-6 chicken strips onto your plate.

10.  Drizzle about 2 tsp of teriyaki sauce and 2 tsp of black sesame dressing over your chicken and veggies.

Enjoy!

Homemade Sesame Vinaigrette

Servings: 12

-1/4 cup soy sauce

-1/4 cup rice vinegar

-2 1/2 Tbls honey or agave nectar

-1 Tbls sesame oil

-1 Tbls water

-1 tsp sesame seeds

Directions: Mix all ingredients together.  Use as needed.

Below are the ingredients I used in this recipe.  The agave nectar can be found at Home Plus or Costco, the veggies at most marts (the bigger marts have pre-peeled squash!), and the Pulmuone dressings at most marts.

Nutrition Information:

For 1 serving: 300 kcal, 8.8 g Fat, 1.7 g Saturated Fat, 62.1 mg Cholesterol, 998 mg Sodium, 27.5 g Carbohydrates, 2.8 g Fiber, 12.3 g Sugars, 24.8 g Protein.  *sodium and fat may vary based on your seasoning of the veggies and if you use oil to cook the chicken

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s