Gyeongju Jjigae

Gyeongju Jjigae is a hearty Korean seafood stew that combines fresh seafood and vegetables in a flavorful broth. This dish is not only delicious but also packed with nutrients, making it a perfect choice for a healthy meal.

Ingredients

• Water - 500 ml
• Dried anchovies - 10 pieces
• Kombu (dried kelp) - 10 g
• Soy sauce - 2 tbsp
• Garlic - 3 cloves, minced
• Ginger - 1 tsp, minced
• Zucchini - 100 g, sliced
• Mushrooms (shiitake or oyster) - 100 g, sliced
• Tofu - 150 g, cubed
• Mixed seafood (shrimp, squid, mussels) - 200 g
• Green onions - 2 stalks, chopped
• Sesame oil - 1 tsp
• Red chili flakes - 1 tsp (adjust for spice preference)

Steps

1. In a pot, combine the water, dried anchovies, and kombu. Bring to a boil over medium heat and then reduce to a simmer for 10 minutes to make a rich broth.
2. Remove the anchovies and kombu from the broth. Add soy sauce, minced garlic, and minced ginger to the pot.
3. Add the sliced zucchini and mushrooms to the pot. Cook for about 5 minutes until the vegetables begin to soften.
4. Stir in the cubed tofu and mixed seafood. Cook for an additional 5-7 minutes until the seafood is cooked through and the tofu is heated.
5. Add the chopped green onions, sesame oil, and red chili flakes. Stir well and simmer for 2 more minutes.
6. Taste and adjust seasoning if necessary before serving hot.

Nutrition

• Calories: 320
• Protein: 25 g
• Carbs: 20 g
• Fiber: 3 g
• Sugar: 2 g
• Sodium: 800 mg
• Cholesterol: 70 mg
• Total Fat: 12 g
• Saturated Fat: 2 g
• Unsaturated Fat: 8 g
• Water: 0.5 L

Health Benefits

• Rich in omega-3 fatty acids from seafood, promoting heart health.
• High in protein and low in calories, aiding in muscle maintenance and weight management.
• Packed with vitamins and minerals from vegetables, supporting overall health.

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