Ojingeo Jeongol

Ojingeo Jeongol is a flavorful and aromatic Korean seafood stew that highlights the umami of squid and fresh vegetables. Perfect for a cozy meal, this keto-friendly version is low in carbs while being rich in protein and healthy fats.

Ingredients

• Squid - 300 grams, cleaned and cut into rings
• Shrimp - 150 grams, peeled and deveined
• Zucchini - 1 medium, sliced
• Mushrooms - 100 grams, sliced (shiitake or enoki)
• Korean radish (mu) - 100 grams, sliced
• Garlic - 3 cloves, minced
• Ginger - 1 teaspoon, minced
• Green onions - 2 stalks, chopped
• Korean chili flakes (gochugaru) - 1 tablespoon
• Soy sauce (low-sodium) - 2 tablespoons
• Sesame oil - 1 tablespoon
• Water or seafood stock - 500 ml
• Black pepper - to taste
• Salt - to taste

Steps

1. In a large pot, heat the sesame oil over medium heat. Add the minced garlic and ginger, sautéing until fragrant (about 1 minute).
2. Add the squid rings and shrimp to the pot, cooking for about 3-4 minutes until they begin to turn opaque.
3. Stir in the Korean chili flakes (gochugaru) and mix well to coat the seafood.
4. Add the sliced zucchini, mushrooms, and Korean radish to the pot, stirring to combine all ingredients.
5. Pour in the water or seafood stock, then bring the mixture to a gentle boil. Reduce the heat and let it simmer for about 10-15 minutes, allowing the flavors to meld.
6. Stir in the soy sauce, and season with salt and black pepper to taste. Cook for an additional 2-3 minutes.
7. Finally, garnish with chopped green onions before serving hot.

Nutrition

• Calories: 330
• Protein: 35 g
• Carbs: 12 g
• Fiber: 3 g
• Sugar: 2 g
• Sodium: 870 mg
• Cholesterol: 220 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.5 L

Health Benefits

• Rich in omega-3 fatty acids from seafood, which promote heart health.
• Low in carbohydrates, making it suitable for keto diets and aiding in weight management.

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