Image to help understand the article
Korean meals are typically served with several banchan, or small side dishes, offering contrasting flavors and textures. These three recipes from South Korea’s Ministry of Food and Drug Safety use orange, lemon or pomegranate juice to brighten a pan-fried pancake, a fresh greens salad and a wrapped kimchi dish while limiting saltier ingredients.
Cabbage-Potato Pancake With Orange Ponzu
This savory pancake combines 100 grams of grated potato, 150 grams of shredded cabbage, 15 grams of carrot, 20 grams of tofu, 30 grams of pork and one chopped Cheongyang chile, a Korean pepper known for its heat. Mix the ingredients with 45 grams, or 3 tablespoons, of Korean pancake flour and one egg. Cook the batter in a heated skillet with 1 tablespoon of oil.
For the dipping sauce, combine 1 tablespoon of orange juice, 1/2 teaspoon of soy sauce and 2 teaspoons of vinegar. The citrus-based ponzu-style sauce replaces a more heavily seasoned soy dipping sauce. The ministry’s public recipe database notes that potatoes and cabbage contain potassium, which can help the body excrete sodium.
The listed nutrition is 148.9 calories, 14.7 grams of carbohydrates, 7.7 grams of protein, 6.6 grams of fat and 107.1 milligrams of sodium.
Stonecrop Salad With Lemon and Chile
Dolnamul, commonly called stonecrop in English, is a succulent green used in Korean salads. For this version, clean 90 grams of stonecrop and soak it in cold water. Brown 60 grams of small king oyster mushrooms in a lightly oiled skillet using a small amount of sesame oil.
To make the dressing, finely chop 5 grams each of Cheongyang chile and red chile, then briefly sauté them in sesame oil. Mix the peppers with 10 grams, or 2 teaspoons, of mayonnaise and 20 grams, or about 1 1/3 tablespoons, of lemon juice. Drain the stonecrop and toss it with the mushrooms and dressing. Using less mayonnaise and adding lemon and chile reduces the need for a saltier dressing.
The listed nutrition is 235 calories, 2 grams of carbohydrates, 3 grams of protein, 24 grams of fat and 151 milligrams of sodium.
Pomegranate Bossam Kimchi
Bossam kimchi is made by wrapping seasoned vegetables inside softened cabbage leaves. In this recipe, soak 70 grams of cabbage in salt water for one day, using 5 grams, or 1/2 teaspoon, of salt, then drain it.
Make the filling with 10 grams each of julienned radish, minari and scallion, plus 5 grams each of minced garlic and ginger and 15 grams of salted-shrimp liquid. Minari is an aromatic Korean green often compared with water parsley. Place the filling inside the cabbage, fold the leaves into a bundle and soak the finished parcel in 10 grams, or 2 teaspoons, of pomegranate juice. The juice contributes tartness and aroma while the cabbage is cured with minimal salt. The ministry’s database also describes pomegranate as rich in minerals and calcium and potentially beneficial for women’s health conditions.
The listed nutrition is 24.5 calories, 4.7 grams of carbohydrates, 1.4 grams of protein, no fat and 171.3 milligrams of sodium.
Comments
Post a Comment