Diet Banchan
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Korean Diet Banchan

Korean Diet Banchans are simple, healthy and very tasty. But remember to portion control! Scoop only half that rice :)
Course: Easy
Servings: 2 people

Ingredients

Chicken Galbi

  • Chicken breast - 2
  • Soy sauce - 5 Tablespoons
  • Sugar - 1 Tablespoon
  • Honey - 1 Tablespoon
  • Sesame oil - 1/2 Tablespoon
  • Minced garlic - 1 Tablespoon
  • Black pepper - few shakes
  • Green onion - handful

Tofu Salsa Salad

  • Soft Silken Tofu - 1 block
  • Baby greens - Handful
  • Bell pepper - 1/5 of a whole
  • Onion - 1/4 of a whole

Tofu Salad Dressing

  • Soy sauce - 2.5 Tablespoons
  • Vinegar - 1.5 Tablespoons
  • Sugar - 1 Tablespoon
  • Minced garlic - 1 Tablespoon
  • Sesame oil - 1 teaspoon
  • Sesame seeds - 1 teaspoon

Sesame Broccoli

  • Broccoli - 1 head of
  • Sesame oil - 1 Tablespoon
  • Sesame seeds - 1 Tablespoon
  • Minced garlic - 1/2 teaspoon
  • Salt - 1/2 teaspoon

Instructions

Chicken Breast Galbi

  • Split chicken breast in half. Cut chicken at a slight angle into small pieces (similar to sushi). Make small groves into each piece.
  • Take out a mixing bowl and combine all of the other listed ingredients for the marinade. Put chicken pieces into marinade and let it rest for at least 30 minutes.
  • Put a frying pan on medium-high heat and grill.

Tofu Salsa Salad

  • Place soft silken tofu straight into a bowl.
  • For the marinade, take out a mixing bowl and mix in all of the listed ingredients under 'Tofu Salad (Dressing)'
  • Chop bell peppers and onion into small cubes. Place them into the marinade. Give a thorough mix.
  • Before eating, place some microgreens over the tofu. Then add 3-4 large spoonfuls of the marinade over the tofu. Enjoy.

Sesame Broccoli

  • Slice the dirty end-piece off the broccoli stem. Then cut/split each floret into individual pieces (reference video - I like to leave part of the stem on the florettes).
  • Fill a pot with water. Salt the water. Bring up to boil. Once water is boiling, place broccoli pieces in for exactly 2 minutes. Drain broccoli and place under cold water to cool them down. Then let broccoli pieces sit in the colander and drain off any excess water.
  • Take out a mixing bowl. Add sesame oil, minced garlic and sesame seeds. Mix throughly.
  • Then place broccoli into the mixing bowl and toss in marinade. Season with salt! Enjoy.

Notes

  • There are many varieties of tofu, each with different texture. For the tofu salsa salad recipe, purchase soft silken tofu. (Silken tofu also comes as "medium" or "firm" - but go for the "soft").
  • Watch video below for more details