Low Fat Sundubu Jjigae
Experience the comforting flavors of Korea with this Low Fat Sundubu Jjigae recipe, a lighter take on the classic soft tofu stew. Packed with nutrient-rich ingredients like zucchini, mushrooms, and silken tofu, this dish is brimming with wholesome goodness while staying low in fat. Infused with gochugaru (Korean red chili flakes) for a fiery kick and seasoned with low-sodium soy sauce and stock, the broth is both bold and heartwarming. Optional additions like lean ground chicken or turkey and a poached egg bring extra protein, making it versatile for vegetarians and non-vegetarians alike. Ready in just 30 minutes, Sundubu Jjigae is perfect for a quick yet satisfying meal, especially when paired with steamed rice. Healthy, rich in flavor, and easy to prepare—this Korean tofu stew will be a new favorite in your kitchen!
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Recipe Information
Ingredients
- 400 grams Soft tofu (silken tofu)
- 500 ml Water
- 2 tablespoons Low-sodium soy sauce
- 2 tablespoons Gochugaru (Korean red chili flakes)
- 3 cloves Garlic, minced
- 2 stalks Green onion, chopped
- 1 cup Zucchini, diced
- 1 cup Mushrooms, sliced (shiitake or button)
- 100 grams Lean ground chicken or turkey (optional for non-vegetarian version)
- 1 teaspoon Sesame oil
- 200 ml Low-sodium chicken or vegetable stock
- 1 large Egg (optional)
Instructions
1. Prepare all ingredients: mince the garlic, dice the zucchini, slice the mushrooms, and chop the green onions.
2. In a medium pot, heat 1 teaspoon of sesame oil over medium heat. If using lean ground chicken or turkey, add it to the pot and cook until lightly browned while breaking it into small pieces.
3. Add the minced garlic to the pot and sauté for 1-2 minutes until fragrant.
4. Stir in the gochugaru (Korean red chili flakes) and mix well with the meat and garlic. Cook for about 1-2 minutes to release the flavors of the chili flakes.
5. Add the zucchini, mushrooms, and green onions into the pot, and stir to combine.
6. Pour in the water and low-sodium chicken or vegetable stock and bring the mixture to a boil.
7. Reduce the heat to a simmer and gently add the soft tofu by scooping it in large chunks with a spoon. Be careful not to break the tofu pieces too much.
8. Add the low-sodium soy sauce and stir gently to incorporate. Taste the broth and adjust seasoning if needed.
9. Let the stew simmer for 5-7 minutes to allow the flavors to meld together.
10. If desired, crack an egg into the pot during the last 1-2 minutes of cooking. Cover the pot with a lid and allow the egg to poach until the white is set but the yolk is still runny.
11. Serve the Sundubu Jjigae in individual bowls while hot, garnished with additional chopped green onions if desired. Pair it with steamed rice for a complete meal.
Nutrition Facts
Calories |
728 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 41.7 g | 53% | |
| Saturated Fat | 8.6 g | 43% | |
| Polyunsaturated Fat | 5.8 g | ||
| Cholesterol | 271 mg | 90% | |
| Sodium | 1493 mg | 65% | |
| Total Carbohydrate | 35.6 g | 13% | |
| Dietary Fiber | 9.4 g | 34% | |
| Total Sugars | 14.0 g | ||
| Protein | 56.9 g | 114% | |
| Vitamin D | 1.2 mcg | 6% | |
| Calcium | 615 mg | 47% | |
| Iron | 10.0 mg | 56% | |
| Potassium | 2197 mg | 47% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
