Sundubu-jjigae

Sundubu-jjigae is a comforting and spicy Korean stew made with soft tofu, vegetables, and a rich broth, perfect for starting your day with a protein boost. This high-protein breakfast dish is both hearty and nourishing, making it an excellent choice for a satisfying morning meal.

Ingredients

• Silken tofu - 300 grams
• Ground beef (or ground chicken) - 100 grams
• Korean chili paste (gochujang) - 1 tablespoon
• Korean chili flakes (gochugaru) - 1 teaspoon
• Garlic, minced - 2 cloves
• Onion, chopped - 1 small
• Zucchini, diced - 1/2 medium
• Mushrooms (shiitake or button), sliced - 100 grams
• Green onion, chopped - 2 stalks
• Soy sauce - 1 tablespoon
• Sesame oil - 1 teaspoon
• Water - 500 milliliters
• Eggs - 2 large
• Salt - to taste

Steps

1. In a medium pot, heat the sesame oil over medium heat. Add the minced garlic and chopped onion, sautéing until the onion is translucent.
2. Add the ground beef (or chicken) to the pot, breaking it up with a spoon. Cook until browned, about 5-7 minutes.
3. Stir in the Korean chili paste and chili flakes, mixing well. Cook for an additional 2 minutes to release the flavors.
4. Add the diced zucchini, sliced mushrooms, and soy sauce to the pot. Pour in the water and bring the mixture to a gentle boil.
5. Reduce the heat to low and carefully add the silken tofu, breaking it into large chunks. Allow it to simmer for 10 minutes.
6. Taste the stew and add salt if necessary. Just before serving, crack an egg into each bowl or directly into the pot, allowing it to poach in the hot broth for about 2-3 minutes.
7. Garnish with chopped green onions before serving. Enjoy hot with steamed rice.

Nutrition

• Calories: 450
• Protein: 30 g
• Carbs: 20 g
• Fiber: 2 g
• Sugar: 3 g
• Sodium: 800 mg
• Cholesterol: 186 mg
• Total Fat: 28 g
• Saturated Fat: 8 g
• Unsaturated Fat: 18 g
• Water: 0.5 L

Health Benefits

• High in protein, supporting muscle repair and growth.
• Contains essential vitamins and minerals from vegetables and tofu.

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