Jjigae

This high-protein Jjigae is a comforting Korean stew that combines tender tofu, flavorful vegetables, and protein-rich chicken in a savory broth. It's a perfect dish for a nutritious and hearty dinner that warms the soul.

Ingredients

• Chicken breast - 200 grams, diced
• Firm tofu - 150 grams, cubed
• Zucchini - 1 small, sliced
• Mushrooms (shiitake or button) - 100 grams, sliced
• Korean radish (mu) - 100 grams, diced
• Green onions - 2 stalks, chopped
• Garlic - 3 cloves, minced
• Gochugaru (Korean red pepper flakes) - 1 tablespoon
• Soy sauce - 2 tablespoons
• Sesame oil - 1 tablespoon
• Water - 600 milliliters
• Salt - to taste
• Black pepper - to taste

Steps

1. In a large pot, heat the sesame oil over medium heat. Add the minced garlic and sauté for about 30 seconds until fragrant.
2. Add the diced chicken breast to the pot and cook until it's no longer pink, about 5-7 minutes.
3. Stir in the gochugaru, soy sauce, and black pepper, mixing well to coat the chicken.
4. Pour in the water and bring the mixture to a boil.
5. Once boiling, add the zucchini, mushrooms, and Korean radish. Reduce heat to a simmer and let cook for 10 minutes.
6. Carefully add the cubed tofu to the pot and continue to simmer for an additional 5 minutes.
7. Taste and adjust seasoning with salt and pepper as needed.
8. Finally, stir in the chopped green onions and remove from heat.
9. Serve hot with steamed rice or on its own, garnished with additional green onions if desired.

Nutrition

• Calories: 380
• Protein: 40 g
• Carbs: 20 g
• Fiber: 3 g
• Sugar: 3 g
• Sodium: 780 mg
• Cholesterol: 75 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.6 L

Health Benefits

• High in protein, supporting muscle repair and growth.
• Rich in vitamins and minerals from the vegetables, promoting overall health.

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