Korean Tofu Stew:

Preparation time: 5 minutes
Cooking time: 20 minutes
Servings: 4 servings
Calories: 149 per serving (38% from fat)
ChefMD ingredient: Tofu

Food As Medicine Tip:
Tofu is an excellent source of protein. Research suggests eating soy protein regularly may help lower total cholesterol levels by as much as 30 percent, and lower LDL "lousy" cholesterol by as much as 40 percent.

Culinary Taste Tip:
Tofu naturally absorbs flavors from other foods. Experiment with different sauces and spices to find a taste uniquely your own.

Culinary Technique Tip:
To get the most health benefits from fresh garlic, use a fine chop to dice the cloves. The finer the chopping, the more allicin is generated and the stronger the medicinal effect. Allicin may help lower cancer and heart disease risk.

Ingredients:

2 teaspoons extra virgin olive oil
1 large onion, chopped
12 garlic cloves, peeled
3 cups vegetable broth or stock
1 cup bottled kimchee or fermented kimchee (see recipe below)
10 ounces extra firm tofu, cut into 3/4-inch cubes *
1 tablespoon reduced sodium gluten free tamari


Directions:

Heat oil in a large saucepan over medium heat. Add onion; sauté 5 minutes. Add garlic cloves; sauté 1 minute. Stir in broth and kimchee; bring to a boil over high heat. Reduce heat; simmer 10 to 12 minutes or until vegetables are tender. Stir in tofu and tamari; simmer 5 minutes.

*Check the package to make sure the tofu is gluten free (not processed on machines that process wheat).

Nutritional Analysis:

Total fat (g): 6.42. Fat calories (kc): 57.4. Cholesterol (mg): 0. Trans fatty acids (g): 0.01. Saturated fat (g): 0.2. Polyunsaturated fat (g): 0.7. Monounsaturated fat (g): 1.49. Fiber (g): 3.68. Carbohydrates (g): 14.63. Sugars (g): 4.52. Protein (g): 8.89. Sodium (mg): 603.26. Calcium (mg) 193.06.


Fermented Kimchee:

Preparation time: 25 minutes
Standing time: 3 to 4 hours
Fermenting time: 2 to 3 days
Servings: 20 (¼ cup) servings
Calories: 17 per serving (5% from fat)
ChefMD ingredient: Napa cabbage

Ingredients:

1 large head Chinese cabbage (napa), 2 to 2½ pounds
1/3 cup coarse sea salt or kosher salt
4 green onions, sliced
1 cup slivered daikon
2 tablespoons rice vinegar
2 teaspoons each: crushed red chili pepper flakes, ground ginger and sugar
4 cloves garlic, minced

Directions:

Cut cabbage crosswise into 1½-inch thick slices. Lay slices down; cut crosswise into 1½-inch slices (creating 1½-inch squares of cabbage). Combine cabbage and salt in a large bowl, tossing well. Cover; let stand 3 to 4 hours or until cabbage wilts. Transfer to a colander; rinse well with cold water. Drain and repeat rinsing once to remove all excess salt. Transfer cabbage to a clean dish towel; roll up and press to absorb excess moisture. Transfer cabbage to a large bowl; add remaining ingredients and toss well.* Pack mixture into a clean glass jars with tight fitting lids (washed spaghetti sauce jars work well). Store in cool dark place for two to three days. Refrigerate up to two weeks.

*At this point, some of the kimchee may be used as a fresh condiment to serve right away before fermenting the rest.Nutritional Analysis:Total fat (g): 0.08. Fat calories (kc): 0.73. Cholesterol (mg): 0. Trans fatty acids (g): 0. Saturated fat (g): 0.02. Polyunsaturated fat (g): 0.04. Monounsaturated fat (g): 0.01. Fiber (g): 0.93. Carbohydrates (g): 2.84. Sugars (g): 1.66. Protein (g): 0.76. Sodium (mg): 202.28. Calcium (mg) 29.88.

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