Korean · Authentic-ish Korean
Gamja Jorim
207 kcal a serving, against 219 for the traditional version. That is 12 kcal off, or 5%, with 9.9g of protein. Serves 4. 15 minutes prep, 25 minutes cooking.
What the traditional version is
New potatoes simmered gently in a mixture of light soy sauce, sugar, water and a good hit of sesame oil. Finished with a sprinkle of toasted sesame seeds and sometimes chopped spring onion. Sweet, slightly salty and glossy. Classic banchan for lunch or dinner, usually served cold or at room temperature.
What changed, and what each change costs
Sugar down from 40g to 15g
The sugar is what makes the sticky glaze, but nobody's teeth need that much stickiness, and the soy and potatoes bring plenty of flavour on their own.
What it costs you. You lose most of that thick syrup that coats your lips. It's cleaner, closer to soy-braised potato than a proper glaze. If you want a gloss like glass, use the full sugar and eat it when you're running a marathon.
Sesame oil cut from 20g to 10g, sesame seeds down from 8g to 4g
Sesame oil and seeds bring out the nutty, warm aroma, but you don't need a swimming pool's worth to taste it.
What it costs you. You miss some richness and the oil doesn't sink as deeply into the potatoes. It's a lighter finish. If you're desperate for more toastiness, toast the sesame seeds an extra minute and scatter them only just before serving.
Potato held at 600g, but add 120g firm tofu cubes, braised in the same sauce
Tofu brings protein and soaks up the braising liquor, so you get the same eating pleasure as the potatoes with far less crash afterwards.
What it costs you. This isn't the comfort carb bomb you get from potatoes alone - the tofu changes the texture, and the sauce soaks in differently. They're not as plush. But the swap holds up, and you'll actually be full at the end.
Light soy swapped for reduced-salt soy, from 60g to 60g
When you eat this as a main or a big side, the salt adds up. The reduced-salt stuff is close enough.
What it costs you. You lose a touch of punch, but your heart will thank you.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 219 | 207 |
| Protein | 4.7g | 9.9g |
| Fat | 6.2g | 5.3g |
| Saturated fat | 0.9g | 0.8g |
| Carbohydrate | 37.8g | 32.3g |
| Protein per 100 kcal | 2.2g | 4.8g |
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. soybeans, sesame, gluten.
The method is in the book
Is this as unctuous and glossy as the original? No chance. But the tofu's a win if you want something more substantial, and the drop in sugar means you don't feel like you've been licking a toffee apple. The first time you eat it you might mourn the missing stickiness. The second, you'll just go back for seconds. Dinner for a school night if you're trying to be sensible, then. Not the banchan grandma brings out for special guests, and I'm not going to pretend otherwise.
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.