Jjigae Jeongol

Jjigae Jeongol is a hearty Korean stew that combines a variety of high-protein ingredients with rich flavors, making it a satisfying main dish. This delicious stew is perfect for sharing and packed with nutrients, ideal for a comforting meal.

Ingredients

• Tofu - 200 grams, cubed
• Chicken breast - 150 grams, thinly sliced
• Beef sirloin - 100 grams, thinly sliced
• Korean radish (mu) - 100 grams, thinly sliced
• Mushrooms (shiitake or enoki) - 100 grams, sliced
• Zucchini - 100 grams, sliced
• Green onions - 2 stalks, chopped
• Garlic - 4 cloves, minced
• Gochugaru (Korean red pepper flakes) - 1 tablespoon
• Soy sauce - 2 tablespoons
• Sesame oil - 1 teaspoon
• Water - 1 liter
• Salt - to taste
• Black pepper - to taste

Steps

1. In a large pot, heat sesame oil over medium heat. Add minced garlic and sauté until fragrant.
2. Add the sliced chicken and beef to the pot, stirring until the meat is browned.
3. Pour in 1 liter of water and bring to a boil.
4. Once boiling, add the Korean radish, zucchini, and mushrooms. Cook for about 10 minutes until vegetables are tender.
5. Stir in the gochugaru, soy sauce, salt, and black pepper. Adjust seasoning to taste.
6. Add the cubed tofu and green onions, simmer for an additional 5 minutes.
7. Remove from heat and serve hot in bowls, garnished with extra green onions if desired.

Nutrition

• Calories: 420
• Protein: 40 g
• Carbs: 30 g
• Fiber: 3 g
• Sugar: 3 g
• Sodium: 800 mg
• Cholesterol: 70 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 1 L

Health Benefits

• Rich in protein from chicken, beef, and tofu, supporting muscle growth and repair.
• Packed with vitamins and minerals from vegetables, promoting overall health and immunity.

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