Korean · Authentic-ish Korean
Kimchi Jjigae
409 kcal a serving, against 505 for the traditional version. That is 96 kcal off, or 19%, with 43.5g of protein. Serves 4. 15 minutes prep, 45 minutes simmering.
What the traditional version is
Thick, aged kimchi boiled with chunks of pork belly, tofu, onion, garlic and gochugaru until the fat renders out and the broth turns rich red. Usually eaten bubbling at the table, straight from the pot, with a bowl of rice on the side. The stew's depth comes from the mingling of pork fat and well-fermented kimchi, and it's always better the second day.
What changed, and what each change costs
Pork belly swapped for lean pork shoulder (400g to 400g)
Belly is where the stew gets all its gloss and richness - basically, it renders out into the broth. Using lean shoulder means you're cutting almost all the fat, but still holding the pork flavour and protein.
What it costs you. The broth isn't as unctuous - you won't get that shiny layer on your lips, and the stew's a touch less comforting on a bleak day. If you really want that silkiness, finish with a drizzle of sesame oil.
Sesame oil cut from 10g to 4g
Original kimchi jjigae is generous with oil, but I just use a trickle right at the end for fragrance. There's enough going on with the pork and kimchi - less oil, less regret later.
What it costs you. You lose a bit of the roasted aroma you get hovering over the steam. But the stew still tastes like kimchi jjigae, just minus the heavy head after.
Chicken stock down from 700g to 600g, and tofu raised from 300g to 400g
Less stock gives a thicker stew that holds its own even without the pork fat, and the extra tofu bulks out the protein properly. Tofu's not flavourless here - it soaks up that spicy broth.
What it costs you. You've got a denser bowl and more tofu to fish out. If you like it soupy, add a splash more stock at the end.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 505 | 409 |
| Protein | 39.3g | 43.5g |
| Fat | 32.2g | 19.5g |
| Saturated fat | 9.2g | 4.5g |
| Carbohydrate | 19.1g | 18.9g |
| Protein per 100 kcal | 7.8g | 10.6g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Korean prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. gluten, sesame, soybeans.
The method is in the book
Swapping belly for shoulder is the second-fastest way to shed a load of fat from this stew, right after dropping the pork entirely (but at that point, you're basically eating kimchi soup, not jjigae). If you really miss that gloss from the pork fat, add a bit more sesame oil near the end - or just eat the original and call it a treat. Either way, if you start with good, old kimchi, you're halfway to a proper jjigae already.
The quantities and the method for this dish are in Authentic-ish Korean, along with 51 more. It is not out yet. The swap kit is free in the meantime.