에 대해 Banban Chicken
Half-and-half chicken — two flavors in one order
How to Make Banban Chicken (Traditional & Healthy Version)
Banban Chicken is a beloved Korean dish that perfectly demonstrates the nation's flair for balancing flavors and textures. Banban (반반) means 'half-half' in Korean, referring to chicken served two ways—usually half with a sweet and spicy Yangnyeom sauce and half with a savory, crispy soy garlic glaze. This dish is a staple in Korean homes and gatherings, often enjoyed with a variety of banchan (side dishes) and fermented foods like kimchi, which aid digestion and add depth to the meal. The crispy exterior and juicy interior of the chicken make it incredibly satisfying without being overly heavy. Traditionally, Banban Chicken is enjoyed during social occasions, family meals, or celebrations, embodying the communal spirit of Korean dining culture. Its dual-sauce approach allows everyone at the table to find a flavor they love, making it a crowd-pleaser. Preparing Banban Chicken at home lets you control ingredients for a healthier, lower-calorie version, while still enjoying authentic Korean taste. Pairing Banban Chicken with fresh vegetables and fermented banchan not only enhances the meal but also provides valuable probiotics and nutrients.
재료(Half chicken (approx. 200g cooked chicken with sauce and garnish) 기준)
- 400g Chicken breast or thighs (boneless, skinless) (닭고기)
- 3 tbsp Cornstarch (for light coating)
- 1 Egg white (for batter)
- 3 cloves Garlic (minced (마늘))
- 1 tbsp Gochujang (Korean red chili paste) (for Yangnyeom sauce)
- 2 tbsp Low-sodium soy sauce (진간장)
- 1 tbsp Honey or rice syrup (for natural sweetness)
- 2 tsp Rice vinegar (for tang)
- 1 tsp Sesame oil (참기름)
- 1 stalk Green onion (thinly sliced (대파))
- 1 tsp Toasted sesame seeds (for garnish) - 선택 사항
- to taste Black pepper - 선택 사항
조리 방법
- 1
Cut chicken into bite-sized pieces. Pat dry to remove moisture. Coat evenly with cornstarch, a pinch of salt, and black pepper. Lightly dip in whisked egg white for a thin, crisp coating.
5 minutes
Remove excess moisture for maximum crispiness.
- 2
Air-fry or bake chicken at 200°C (390°F) for 12-15 minutes, flipping halfway, until golden and cooked through. Alternatively, shallow fry in a nonstick skillet using minimal oil.
15 minutes
Air frying significantly reduces calories compared to deep frying.
- 3
Prepare Yangnyeom (sweet-spicy) sauce: In a small saucepan, combine 1/2 tbsp gochujang, 1 tbsp honey, 1 tbsp soy sauce, 1 minced garlic clove, and 1 tsp rice vinegar. Simmer on low heat for 2 minutes until slightly thickened.
3 minutes
Stir constantly to avoid burning the sauce.
- 4
Prepare Soy Garlic glaze: In a separate pan, combine 1 tbsp soy sauce, 1 tbsp honey, 2 minced garlic cloves, 1 tsp sesame oil, and 1 tsp rice vinegar. Simmer until slightly reduced and fragrant.
2 minutes
Add a splash of water for a lighter, less sticky glaze.
이 음식이 건강한 이유
This healthy Banban Chicken recipe uses minimal oil and lean protein, making it suitable for those watching their calorie intake. The dual-sauce approach allows for bold flavors without excessive sugar or salt. Including a variety of banchan and fermented vegetables boosts overall nutrient density and supports digestive health, all while keeping the meal satisfying and authentically Korean.
Banban Chicken, when prepared with lean chicken breast and air-fried or baked, is high in protein and low in saturated fat. The use of gochujang and garlic delivers antioxidants and capsaicin, which may boost metabolism. Sesame oil and seeds contain heart-healthy unsaturated fats. Serving with fermented banchan like kimchi adds gut-friendly probiotics, vitamins A and C, and fiber, making this dish nutritious and well-balanced.
팁
- 💡Double-coat with cornstarch for extra crunch without deep frying.
- 💡Let sauces cool slightly before tossing with chicken to maintain crispiness.
- 💡Always serve with fermented banchan for a classic, complete Korean meal.
보관 및 제공
Store leftover Banban Chicken in an airtight container in the refrigerator for up to 2 days. Reheat in an air fryer or oven for best texture. Avoid microwaving to maintain crispiness.
가장 잘 어울리는 때: Lunch
영양 성분
| 영양소 | 100g당 |
|---|---|
| 에너지 | 295.0 kcal |
| 단백질 | 20.0 g |
| 탄수화물 | 16.0 g |
| 총 지방 | 17.0 g |
| 식이섬유 | 0.0 g |
