Keto Tofu Jjigae

Keto Tofu Jjigae is a delightful twist on the traditional Korean stew, featuring silken tofu, low-carb vegetables, and a rich, spicy broth, all baked to perfection. This hearty dish is perfect for those following a ketogenic diet while still wanting to indulge in comforting Korean flavors.

Ingredients

• Silken tofu - 300 grams
• Zucchini - 100 grams, sliced
• Mushrooms (shiitake or button) - 100 grams, sliced
• Green onions - 2 stalks, chopped
• Garlic - 2 cloves, minced
• Gochujang (Korean red pepper paste) - 1 tablespoon
• Soy sauce (or tamari for gluten-free) - 1 tablespoon
• Sesame oil - 1 tablespoon
• Vegetable broth - 500 ml
• Black pepper - 1/4 teaspoon
• Salt - to taste
• Red chili flakes - 1/2 teaspoon (optional for extra heat)
• Sesame seeds - for garnish

Steps

1. Preheat your oven to 180°C (350°F).
2. In a baking dish, add the vegetable broth, gochujang, soy sauce, sesame oil, minced garlic, black pepper, and salt. Stir to combine.
3. Cut the silken tofu into cubes and gently place them in the baking dish with the broth mixture.
4. Add the sliced zucchini and mushrooms on top of the tofu.
5. Sprinkle the chopped green onions and red chili flakes over the vegetables.
6. Cover the baking dish with aluminum foil and bake for 25 minutes.
7. After 25 minutes, remove the foil and bake for an additional 10 minutes to allow the top to lightly brown.
8. Once done, remove from the oven and let it cool for a few minutes before serving.
9. Garnish with sesame seeds and additional green onions if desired.

Nutrition

• Calories: 250
• Protein: 20 g
• Carbs: 10 g
• Fiber: 3 g
• Sugar: 2 g
• Sodium: 800 mg
• Cholesterol: 0 mg
• Total Fat: 16 g
• Saturated Fat: 2 g
• Unsaturated Fat: 14 g
• Water: 0.5 L

Health Benefits

• High in protein from tofu, beneficial for muscle building and repair.
• Low in carbohydrates, making it suitable for ketogenic diets.

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