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A Korean Meal Built Around Three Cooking Methods
Three recipes from South Korea’s Ministry of Food and Drug Safety public recipe database offer a lower-sodium meal using boiling, steaming and grilling. The menu pairs black soybean noodles as the main dish with steamed shrimp and abalone in soy sauce and a grilled mountain yam salad with mustard dressing.
Black Soybean Noodles
This noodle dish is made with 200 grams of black soybeans, 120 grams of buckwheat noodles, cucumber, a cherry tomato, peanuts, pine nuts and sesame seeds. Soak the beans for about 12 hours, boil them for about 20 minutes, rinse them and blend until smooth. Chill the soybean broth.
Cook the buckwheat noodles, rinse them several times in cold water and drain. Place the noodles in a bowl, pour over the chilled soybean broth and top with sliced cucumber, tomato, peanuts, pine nuts and sesame seeds. The database says using black soybeans helps reduce the dish’s sodium content.
The listed nutrition information is 343.6 calories, 68.1 grams of carbohydrates, 11.2 grams of protein, 3 grams of fat and 633.5 milligrams of sodium.
Steamed Shrimp and Abalone With Soy Sauce
This side dish calls for two abalones, three shrimp, 30 grams of spinach, 20 grams of seaweed, reduced-sodium soy sauce, lemon, sugar, garlic, starch, a small amount of salt and edible flowers. The database recommends seaweed as a way to replace some salt.
Remove the abalones from their shells, rub them with salt and rinse thoroughly. Blanch and chop the spinach, then peel the shrimp and mince them with the abalone and seaweed. Mix the ingredients, return the filling to the abalone shells and steam for about 10 minutes.
For the sauce, briefly simmer the reduced-sodium soy sauce with lemon, sugar and minced garlic. Stir in starch to thicken, brush the sauce over the steamed abalone several times and garnish with edible flowers.
The listed nutrition information is 119.1 calories, 8.2 grams of carbohydrates, 19.2 grams of protein, 1.1 grams of fat and 455.9 milligrams of sodium.
Grilled Mountain Yam Salad With Mustard Dressing
This side dish combines 100 grams of mountain yam with chamnamul and dolnamul, two leafy greens used in Korean cooking, as well as tomato, radish and baby greens. The dressing uses reduced-sodium soy sauce, vinegar, sugar and mustard powder. The recipe database says potassium in the greens can help the body eliminate accumulated sodium.
Soak the baby greens in cold water. Peel the yam, cut it into rounds and cook both sides in a lightly oiled pan. Cut the remaining vegetables into bite-size pieces. Mix the mustard powder with water at 86 degrees Fahrenheit, then combine it with the soy sauce, vinegar and sugar. Arrange the grilled yam and vegetables on a plate and finish with the dressing and baby greens.
The listed nutrition information is 112 calories, 16 grams of carbohydrates, 3 grams of protein, 4 grams of fat and 144.8 milligrams of sodium.
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