Healthy Soondubu Jjigae
easy to make, protein packed meal. The delicious stew, mixed with soft tofu, crunchy vegetables, and egg yolk makes an amazing combo. Here's a healthy and delicious recipe that is low calorie and protein-packed.
Prep Time10 minutes mins
Cook Time10 minutes mins
Course: Main Course
Cuisine: korean
Servings: 1
Calories: 353kcal
Soup Base
- 1 teaspoon Oyster sauce
- 1 teaspoon Soy sauce
- 1 teaspoon Gochugaru
- 1 cup Water
- ½ teaspoon Sugar
- 1 teaspoon Anchovy stock granules
Stew Mix-Ins
- 3 oz Chicken thigh (Boneless, skinless)
- 1-2 Mushrooms
- ¼ cup Kimchi
- 1 clove Garlic
- ¼ Onion
- 1 pack Pulmon Soon Tofu Pack
- Black pepped and salt (To taste)
- Sesame seeds, scallions, chilis (For garnish)
Begin by cutting the chicken thigh into small, bite sized pieces, making sure to cut off the excess fat. Season with salt and pepper if desired.
Mince the garlic and onion. Spray a saucepan with cooking spray and sauté the garlic, onion, kimchi, and sear the cut chicken pieces for about 1-2 minutes so that the aromatics begin to turn gold. The chicken pieces do not need to be fully cooked, just a light sear on the outside layers is fine.
Pour the water into the sauce pan, along with the remaining soup base ingredients, the soft tofu, and any remaining vegetables, and bring to a boil. Let cook for about 3-5 minutes.
In terms of adding the egg, you can also choose to add the egg towards the end of cooking the stew for a more fully cooked egg or opt for the more traditional way which cracks in the raw egg yolk after it is served.
Remove the soondubu from the saucepan and top with scallions, sesame seeds, and chilis and egg yolk. Enjoy your delicious protein-packed soondubu jjigae!
Calories: 353kcal | Carbohydrates: 12g | Protein: 38g | Fat: 18g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 6g | Trans Fat: 0.1g | Cholesterol: 86mg | Sodium: 1142mg | Potassium: 416mg | Fiber: 2g | Sugar: 5g | Vitamin A: 716IU | Vitamin C: 3mg | Calcium: 90mg | Iron: 9mg