Korean Stew with Tofu & Kimchi
Korean jjigae, a stew often brimming with greens, tofu, meat, kimchi or seafood, goes clean in Chef Jo's 106-calorie version, a quick and easy meal to warm your bones (Gangnam-style).
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Serves: 6
Hands-on time: 40 minutes
Total time: 40 minutes
INGREDIENTS:
- 4 cups low-sodium chicken broth
- 2 cups low-sodium beef broth
- 1 stalk lemongrass, trimmed and pounded with the back of a knife, chopped into 3-inch segments
- 2 cloves garlic, thinly sliced
- 1-inch piece ginger, thinly sliced
- 2 tbsp coriander roots and stems (no leaves), chopped and divided
- 1 small hot red Thai chile, thinly sliced into rounds, divided (TIP: If you don’t want your soup as spicy, remove the seeds of the chile.)
- 1 cup all-natural kimchi (TIP: Check kimchi ingredients carefully as some contain MSG and refined sugars. Check your local health food and Asian grocery stores for all-natural versions.)
- 8 oz soft tofu, drained and cut into 1-inch cubes
- 3/4 cup peeled and shredded daikon
- 3/4 cup peeled and shredded carrot
- 3 green onions, white and light green parts, thinly sliced
INSTRUCTIONS:
- In a large pot on medium-high, combine chicken broth, beef broth, 1 cup water, lemongrass, garlic, ginger, coriander roots, steams and half of chile. Bring to a gentle boil then reduce heat to medium and simmer for 10 to 15 minutes, until flavors have infused the liquid. Strain and discard solids and return liquid to pan. Add kimchi and simmer for 5 minutes.
- To serve, divide tofu, daikon, carrot and green onion among serving bowls. Ladle hot broth into each bowl. Garnish with desired amount of remaining chile.
Nutrients per serving (1 1/2 cups) Calories: 106, Total Fat: 3 g, Sat. Fat: 0.5 g, Carbs: 7 g, Fiber: 1 g, Sugars: 2 g, Protein: 8 g, Sodium: 424 mg, Cholesterol: 0 mg