Korean · Authentic-ish Korean
Doenjang Jjigae
185 kcal a serving, against 207 for the traditional version. That is 22 kcal off, or 11%, with 18.7g of protein. Serves 4. 30 minutes.
What the traditional version is
Clear anchovy and seaweed stock, simmered with doenjang, potato, courgette, tofu, mushrooms and onion. Sometimes a few clams, a thumb of beef or thin-sliced pork, but usually you get just what's left in the veg basket. Sliced spring onion and a hint of chilli on top.
What changed, and what each change costs
Swapped half the tofu for chicken breast, 100g each
Traditional doenjang jjigae nearly always uses tofu as its main protein. It's light, but the protein isn't sky-high. By halving the tofu and dropping in diced chicken breast, you get a boost to the numbers with almost no effect on the broth. The chicken takes up the stew's flavour, and stays tender if you don't simmer it to death.
What it costs you. The broth gets a bit less creamy and the bites of tofu aren't as plentiful. You trade a little of that wobbly, spongy texture for lean meat. If you're a vegetarian, just keep the tofu as it was and enjoy the original.
Upped the doenjang from 70g to 90g
With more lean protein in the pot, the stew wanted an extra spoonful of bean paste to keep things punchy. It also makes up a bit for what's lost when you cut down the tofu.
What it costs you. The soup's a touch saltier, and has more of that deep, bean funk. If you're wary, start with 80g instead and see how you go.
Dropped the water chestnut
Water chestnuts give a mild sweetness and crunch, but not much else, and let's be honest, you're never buying them just for this soup.
What it costs you. You lose a bit of texture, but the potato holds things together. If you've got one knocking around, chuck it in, but don't go shopping just for it.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 207 | 185 |
| Protein | 17.1g | 18.7g |
| Fat | 5.4g | 4g |
| Saturated fat | 1g | 0.9g |
| Carbohydrate | 25.7g | 20g |
| Protein per 100 kcal | 8.3g | 10.1g |
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. fish, gluten, soybeans.
The method is in the book
You could make this the old way and not feel short-changed. But swapping in a bit of chicken puts it on the gym lunch circuit without turning it into diet food. You do lose some of that delicate, beany tofu feel - it isn't quite as silky. Still, it comes out rich and rustically proper, and I'd eat it both ways. Call it a win for the numbers with only a small nod to compromise.
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.