The popular ‘Black and White Chef’ recipe is also great for dieting | Sports Donga

Bibimbap, a representative Korean dish popular among foreigners, is a daily diet menu that can be enjoyed in a variety of ways just by changing the ingredients slightly. Healthy ingredients made up of herbs and vegetables help maintain satiety and nutritional balance even while dieting. Photo courtesy of 365mc”/>

Bibimbap, a representative Korean dish popular among foreigners, is a daily diet menu that can be enjoyed in a variety of ways just by changing the ingredients slightly. Healthy ingredients made up of herbs and vegetables help maintain satiety and nutritional balance even while dieting. Photo courtesy of 365mc

These days, interest in Korean food is growing worldwide. Recently, various fusion Korean foods have received attention in Netflix’s hit film ‘Black and White Chef’, and K-food is gaining global popularity.
The various Korean recipes presented by the black and white chefs in the program with ingenious ideas can be a good option not only for gourmets but also for dieters struggling to lose weight. In fact, Korean food itself is a great diet menu as long as you control the salt content well.
With the help of Dr. Kim Woo-jun (family medicine specialist), chairman of the 365mc Diet and Nutrition Committee, we have compiled recipes from the ‘black and white chef’ that can help you enjoy Korean food more healthily and slimmer.

●Chef Edward Lee’s reinterpretation, transformation of ‘bibimbap’
Bibimbap, which chef Edward Lee reinterpreted and garnered attention, is a menu item that is especially popular among foreigners. As a one-pot meal, it contains a variety of nutrients in harmony and tastes great. Bibimbap is made by adding a variety of vegetables, fried eggs, and stir-fried meat to your taste and mixing them with sauce. It is suitable as a daily diet menu that can be enjoyed in a variety of ways by just changing the ingredients slightly.

In order to smartly use bibimbap as a diet meal, several precautions are needed. The most important thing is to control the amount of rice. Reduce your calorie intake by reducing the amount of rice you normally eat by half or using brown rice or mixed grain rice instead of white rice.
Next is to increase the proportion of vegetables. It is important to increase the ratio of herbs and vegetables and reduce the amount of meat to maintain nutrient balance. Be careful not to overuse the mixed red pepper paste. If you choose low-salt red pepper paste or low-calorie sauce, bibimbap will be more suitable for dieting.
Chairman Kim Woo-joo introduced, “Healthy ingredients consisting of greens and vegetables are a great help in maintaining satiety and nutritional balance even while dieting.”

●Chef Choi Hyun-seok’s ‘Flounder Seaweed Soup’, a low-calorie nutritional bomb.
‘Guk’, which is almost essential in Korean food, is a food that dieters avoid because of its salt content. If you really want to eat soup, the flounder seaweed soup presented by Chef Choi Hyun-seok’s Baek Team in the program is good.
First of all, seaweed soup is low in calories but rich in nutrients, making it a suitable ingredient for a diet menu. It is rich in minerals and dietary fiber, so it is good for intestinal health and provides excellent satiety. As shown in the broadcast, you can supplement protein by adding fish such as flounder or flounder. If you eat brown rice together, you can even balance carbohydrates and minerals.
Chairman Kim Woo-joo explained, “Seaweed is rich in dietary fiber, which promotes digestion and smooth bowel movement. It helps remove toxins from the body and activates metabolism, which is a great help in dieting.”

●Chef Choi Kang-rok’s ‘Perilla Oil Radish Steak’
If you are on a diet, you can satisfy yourself with Chef Choi Kang-rok’s ‘Perilla Oil Radish Steak’ instead of oily steak.
Cut the peeled whole radish into thick pieces, put them in a pot, and boil them gently using boiling water. Afterwards, season the boiled radish with katsuobushi broth or soup soy sauce, simmer it, transfer it to a frying pan, cover it with perilla oil, and lightly sear the outside.

Chairman Kim Woo-joo said, “Radish contains a lot of dietary fiber,” adding, “Radish has the effect of excreting cholesterol, making it effective in preventing adult diseases, and the amylase and diastase contained in radish have components that break down proteins and fats. “He introduced. He added, “In particular, the roots of radish contain a lot of fiber necessary for the bowel movement process, which helps prevent constipation. It has a high water content and low calories, but it is also suitable for dieting due to its high satiety.”

Reporter Jae-beom Kim oldfield@donga.com See more of this reporter’s articles