Myeongranjeot

Myeongranjeot is a flavorful Korean fermented anchovy sauce that adds depth to various dishes. This healthy dinner recipe incorporates fresh vegetables and whole grains, creating a balanced meal packed with umami flavor.

Ingredients

• Myeongranjeot (fermented anchovy sauce) - 2 tablespoons
• Brown rice - 150 grams
• Baby spinach - 100 grams
• Carrot - 1 medium (about 70 grams), julienned
• Zucchini - 1 small (about 100 grams), julienned
• Garlic - 2 cloves, minced
• Olive oil - 1 tablespoon
• Sesame oil - 1 teaspoon
• Sesame seeds - 1 tablespoon
• Green onion - 1 stalk, chopped
• Water - 300 milliliters

Steps

1. Rinse the brown rice under cold water until the water runs clear, then soak for 30 minutes.
2. In a medium saucepan, combine the soaked rice and 300 ml of water. Bring to a boil, then reduce heat to low, cover, and simmer for about 20 minutes until the rice is tender and water is absorbed.
3. While the rice is cooking, heat olive oil in a large skillet over medium heat. Add minced garlic and sauté for about 1 minute until fragrant.
4. Add julienned carrots and zucchini to the skillet. Stir-fry for about 3-4 minutes until they begin to soften.
5. Add the baby spinach to the skillet and continue to stir-fry for another 2 minutes until wilted.
6. Pour in the myeongranjeot and sesame oil, stirring to combine with the vegetables. Cook for an additional 1-2 minutes.
7. Once the rice is cooked, fluff it with a fork and divide it into two bowls.
8. Top each bowl of rice with the vegetable mixture, sprinkle with sesame seeds and chopped green onion before serving.

Nutrition

• Calories: 450
• Protein: 12 g
• Carbs: 68 g
• Fiber: 5 g
• Sugar: 3 g
• Sodium: 800 mg
• Cholesterol: 0 mg
• Total Fat: 12 g
• Saturated Fat: 1 g
• Unsaturated Fat: 11 g
• Water: 0.3 L

Health Benefits

• Rich in omega-3 fatty acids from anchovies, which support heart health.
• Packed with vitamins and minerals from fresh vegetables, promoting overall well-being.

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