Watermelon-Ginger Punch

RECIPE

Loosely based on a Korean watermelon and ginger beverage, this refreshingly sweet drink will maximize lycopene if you allow the whole fruit to ripen at room temperature instead of putting it in the fridge right after purchase. You can chill the punch (and any leftover melon) for up to two days without significantly reducing the amount of antioxidant in the fruit.

Yield
6 servings (serving size: 1 cup)

Ingredients
8 cups seedless watermelon cubes, divided
1/2 cup fresh lime juice
1/2 cup sugar
2 tablespoons grated peeled fresh ginger
18 (1-inch) seedless watermelon balls
1 cup sparkling water, chilled
Cracked ice, optional

Preparation
Put 4 cups watermelon in a blender; process until smooth. Strain through a sieve into a pitcher; discard solids. Repeat procedure with remaining watermelon cubes. Combine lime juice, sugar, and ginger in a bowl; stir with a whisk until sugar dissolves. Add lime juice mixture and watermelon balls to watermelon mixture; stir in sparkling water just before serving. Serve over cracked ice, if desired.

Nutritional Information
Calories:143 (3% from fat)
Fat:0.3g (sat 0.0g,mono 0.1g,poly 0.1g)
Protein:1.6g
Carbohydrate:36.8g
Fiber:1.1g
Cholesterol:0.0mg
Iron:0.6mg
Sodium:11mg
Calcium:22mg

Korean cooking@home
by cooking lover

Pork and Kimchi Dumplings

RECIPE

Yield
8 servings (serving size: 3 dumplings and about 2 teaspoons sauce)

Ingredients
Dumplings:
1/2 cup finely chopped shiitake mushroom caps
1/2 cup finely chopped Shang Kimchi
1/4 cup finely chopped green onions
1 teaspoon cornstarch
1 teaspoon minced peeled fresh ginger
2 teaspoons mirin (sweet rice wine)
2 teaspoons low-sodium soy sauce
1/2 teaspoon dry mustard
1/2 teaspoon dark sesame oil
4 ounces ground pork
24 gyoza skins
1 teaspoon cornstarch
Cooking spray
Sauce:
1 tablespoon minced green onions
3 tablespoons low-sodium soy sauce
1 1/2 tablespoons mirin (sweet rice wine)
1 1/2 tablespoons rice vinegar
1 teaspoon sesame seeds, toasted
1/2 teaspoon dark sesame oil

Preparation
To prepare dumplings, combine first 10 ingredients. Working with 1 gyoza skin at a time (cover remaining skins to prevent drying), spoon about 1 1/2 teaspoons pork mixture into center of each skin. Moisten edges of skin with water. Fold in half, pinching edges together to seal. Place dumplings, seam sides up, on a baking sheet sprinkled with 1 teaspoon cornstarch (cover loosely with a towel to prevent drying).

Arrange half of the dumplings in a single layer in a bamboo or vegetable steamer coated with cooking spray. Steam dumplings, covered, for 10 minutes. Remove dumplings from steamer; keep warm. Repeat procedure with remaining dumplings.

To prepare sauce, combine 1 tablespoon onions and remaining ingredients. Serve sauce with dumplings.

Nutritional Information
Calories:131 (24% from fat)
Fat:3.5g (sat 1g,mono 1.4g,poly 0.8g)
Protein:5.8g
Carbohydrate:17.7g
Fiber:1.2g
Cholesterol:12mg
Iron:1.3mg
Sodium:466mg
Calcium:29mg

Korean cooking@home
by cooking lover

Cucumber Salsa

RECIPE

Korean-inspired salsa on grilled pork, chicken, or beef. The juices also make a good marinade. Prep Time: about 15 minutes

Yield
Makes 5 cups salsa (serving size: 1/4 cup)

Ingredients
2 cucumbers (1 1/2 lb. total), peeled
2 Roma tomatoes (8 oz. total), rinsed and cored
1 red onion (6 oz.), peeled and chopped
5 green onions, rinsed and thinly sliced (including green tops)
3 cloves garlic, peeled and minced
1/2 cup reduced-sodium soy sauce
3 tablespoons distilled white vinegar
About 1/2 teaspoon black pepper
About 1/4 teaspoon cayenne

Preparation
Dice cucumbers and tomatoes into 1/4-inch cubes and combine in a bowl. Add red and green onions, garlic, soy sauce, vinegar, and black pepper and cayenne to taste. Mix well. Cover and chill at least 30 minutes.

Nutritional Information
Calories:14 (6.4% from fat)
Protein:0.6g
Fat:0.1g (sat 0.0)
Carbohydrate:3g
Fiber:0.5g
Sodium:124mg
Cholesterol:0.0mg

Korean cooking@home
by cooking lover

Korean-Spiced Beef and Cabbage Rolls

RECIPE

Yield
12 servings (serving size: 1 roll)

Ingredients
Filling:
1/2 cup chopped green onions
1/4 cup low-sodium soy sauce
1 tablespoon sesame seeds
1 tablespoon dark sesame oil
1 tablespoon dry sherry
2 teaspoons sugar
1/4 teaspoon freshly ground black pepper
1/4 teaspoon bottled ground fresh ginger
1/4 teaspoon bottled minced garlic
1/8 teaspoon ground red pepper
1/2 pound ground sirloin
Cooking spray
2 cups thinly sliced green cabbage
Dough:
4 cups all-purpose flour (about 18 ounces)
2 tablespoons baking powder
1/2 teaspoon salt
1 1/3 cups water
1/4 cup honey
2 tablespoons canola oil
1 tablespoon water
1 large egg white, lightly beaten
1 tablespoon sesame seeds

Preparation
Preheat oven to 375°.

To prepare filling, combine first 11 ingredients in a large bowl.

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add beef mixture to pan; cook 8 minutes or until done, stirring occasionally. Stir in cabbage; cook 4 minutes or until cabbage is tender. Remove from heat; cool completely.

To prepare dough, lightly spoon flour into dry measuring cups; level with a knife. Combine flour, baking powder, and salt in a large bowl, stirring with a whisk. Combine 1 1/3 cups water, honey, and canola oil, stirring with a whisk. Add water mixture to flour mixture; stir until a soft dough forms. Turn dough out onto a lightly floured surface. Knead until smooth and elastic (about 5 minutes); cover and let stand 5 minutes.

Roll dough into a 16 x 12–inch rectangle (about 1/4-inch-thick) on a lightly floured surface. Cut dough into 12 (4-inch) squares. Working with 1 square at a time (cover remaining dough with a towel to prevent drying), spoon about 1/4 cup beef mixture into center of each square. Moisten edges of dough with water; bring 2 opposite corners to center, pinching points to seal. Pinch 4 edges together to seal. Place rolls, seam side down, on a baking sheet lined with parchment paper. Combine 1 tablespoon water and egg white in a small bowl, stirring with a whisk. Lightly brush tops of dough with egg white mixture; sprinkle each with 1/4 teaspoon sesame seeds. Bake at 375° for 25 minutes or until rolls are lightly browned. Remove from baking sheet; cool on wire racks.

Nutritional Information
Calories:247 (20% from fat)
Fat:5.4g (sat 0.8g,mono 2.5g,poly 1.7g)
Protein:9.1g
Carbohydrate:40.7g
Fiber:1.8g
Cholesterol:10mg
Iron:2.8mg
Sodium:564mg
Calcium:152mg

Korean cooking@home
by cooking lover

Korean Barbecue Burgers

RECIPE

These burgers are based on bulgogi, a traditional Korean barbecue specialty of marinated sirloin. If you prefer more authentic flavor, just top with a splash of rice vinegar and kimchi, the spicy-hot pickled vegetable condiment available at Asian markets. Serve with rice crackers.

Yield
6 servings (serving size: 1 burger)

Ingredients
1/2 cup chopped green onions
1 1/2 tablespoons brown sugar
1 1/2 tablespoons minced peeled fresh ginger
3 tablespoons low-sodium soy sauce
1 tablespoon dark sesame oil
1/2 teaspoon freshly ground black pepper
2 garlic cloves, minced
1 1/2 pounds ground sirloin
Cooking spray
6 (1 1/2-ounce) whole wheat hamburger buns, split
6 red leaf lettuce leaves
6 tablespoons thinly sliced radishes

Preparation
Prepare grill.

Combine first 8 ingredients. Divide the mixture into 6 equal portions, shaping each into a 1/2-inch-thick patty.

Place patties on a grill rack coated with cooking spray; grill 6 minutes on each side or until a thermometer registers 160°. Remove from grill; let patties stand 5 minutes.

Place buns, cut sides down, on grill rack; grill 1 minute or until toasted. Place 1 patty on bottom half of each bun; top each serving with 1 lettuce leaf, 1 tablespoon radishes, and top half of bun.

Nutritional Information
Calories:343 (38% from fat)
Fat:14.4g (sat 4.7g,mono 5.7g,poly 2.3g)
Protein:26.7g
Carbohydrate:27.4g
Fiber:3.7g
Cholesterol:72mg
Iron:3.8mg
Sodium:534mg
Calcium:72mg

Korean cooking@home
by cooking lover

Pork and Kimchi Dumplings

RECIPE

Yield
8 servings (serving size: 3 dumplings and about 2 teaspoons sauce)

Ingredients
Dumplings:
1/2 cup finely chopped shiitake mushroom caps
1/2 cup finely chopped Shang Kimchi
1/4 cup finely chopped green onions
1 teaspoon cornstarch
1 teaspoon minced peeled fresh ginger
2 teaspoons mirin (sweet rice wine)
2 teaspoons low-sodium soy sauce
1/2 teaspoon dry mustard
1/2 teaspoon dark sesame oil
4 ounces ground pork
24 gyoza skins
1 teaspoon cornstarch
Cooking spray
Sauce:
1 tablespoon minced green onions
3 tablespoons low-sodium soy sauce
1 1/2 tablespoons mirin (sweet rice wine)
1 1/2 tablespoons rice vinegar
1 teaspoon sesame seeds, toasted
1/2 teaspoon dark sesame oil

Preparation
To prepare dumplings, combine first 10 ingredients. Working with 1 gyoza skin at a time (cover remaining skins to prevent drying), spoon about 1 1/2 teaspoons pork mixture into center of each skin. Moisten edges of skin with water. Fold in half, pinching edges together to seal. Place dumplings, seam sides up, on a baking sheet sprinkled with 1 teaspoon cornstarch (cover loosely with a towel to prevent drying).

Arrange half of the dumplings in a single layer in a bamboo or vegetable steamer coated with cooking spray. Steam dumplings, covered, for 10 minutes. Remove dumplings from steamer; keep warm. Repeat procedure with remaining dumplings.

To prepare sauce, combine 1 tablespoon onions and remaining ingredients. Serve sauce with dumplings.

Nutritional Information
Calories:131 (24% from fat)
Fat:3.5g (sat 1g,mono 1.4g,poly 0.8g)
Protein:5.8g
Carbohydrate:17.7g
Fiber:1.2g
Cholesterol:12mg
Iron:1.3mg
Sodium:466mg
Calcium:29mg

Korean cooking@home
by cooking lover

Korean-Style Seared Tuna

RECIPE

Soy sauce, sesame oil, scallion, garlic, dried chiles--these traditional Korean flavorings, combined with chicken stock, make an intense and delicious sauce for the tuna. Sautéed spinach or broccoli rabe tossed with a touch of soy sauce and a sprinkling of sesame seeds would be a delicious accompaniment.

Yield
4

Ingredients
3 tablespoons soy sauce
1 teaspoon sugar
1/8 teaspoon dried red-pepper flakes
1/2 cup canned low-sodium chicken broth or homemade stock
4 tuna steaks, about 1 inch thick (about 2 pounds in all)
1/2 teaspoon salt
1/2 teaspoon fresh-ground black pepper
2 tablespoons cooking oil
1 teaspoon Asian sesame oil
1 scallion including green top, chopped
3 cloves garlic, minced

Preparation
1. In a small bowl, combine the soy sauce, sugar, red-pepper flakes, and broth. Sprinkle the fish with the salt and black pepper. Heat the cooking oil in a large frying pan over moderately high heat. Add the tuna and cook until brown, about 3 minutes. Turn and cook the fish until done to your taste, 3 to 4 minutes longer for medium rare.

2. Reduce the heat to moderately low and put the sesame oil in the pan. Stir in the scallion and garlic and cook, stirring, for 1 minute. Add the soy-sauce mixture; simmer until reduced to approximately 1/3 cup, about 2 minutes. Cut the tuna into slices and serve with the sauce.

Fish Alternatives: Salmon fillets or steaks will also go well with this highly seasoned sauce.

Test-Kitchen Tip: We like fresh tuna cooked to a succulent medium rare. If you prefer your tuna cooked through, just add a few more minutes to the cooking time. Be careful not to overcook it, though, or it will most assuredly be dry.

Wine Recommendation: An aromatic white wine with just a touch of residual sweetness will buffer the spiciness of this dish and balance the saltiness from the soy sauce. Try a luscious sauvignon blanc from New Zealand or California.

Korean cooking@home
by cooking lover

Shang Kimchi (Summer, or Raw, Kimchi)

RECIPE

You can buy kimchi from an Asian market or make your own. Most kimchi is fermented for days or weeks to develop a pungent flavor. Although this recipe skips the fermentation step, it tastes authentic.

Yield
4 cups (serving size: 1/4 cup)

Ingredients
14 cups coarsely chopped napa cabbage (about 2 pounds)
3 tablespoons kosher salt
1 tablespoon sesame seeds, toasted
2 1/2 tablespoons sambal oelek or Thai chile paste
2 tablespoons minced fresh garlic
2 teaspoons dark sesame oil

Preparation
Place cabbage and salt in a large bowl, tossing gently to combine. Weigh down cabbage with another bowl. Let stand at room temperature 3 hours, tossing occasionally. Drain and rinse with cold water. Drain and squeeze dry.

Combine cabbage, sesame seeds, and remaining ingredients. Cover and refrigerate at least 4 hours before serving.

Nutritional Information
Calories:19 (47% from fat)
Fat:1g (sat 0.2g,mono 0.4g,poly 0.4g)
Protein:0.9g
Carbohydrate:2.5g
Fiber:1.9g
Cholesterol:0.0mg
Iron:0.3mg
Sodium:302mg
Calcium:51mg

Korean cooking@home
by cooking lover

Bulgogi (Korean Beef Barbecue)

Yield
4 servings (serving size: 3 ounces)

Ingredients
1 pound top sirloin steak, trimmed
1 tablespoon brown sugar
3 tablespoons low-sodium soy sauce
1 tablespoon mirin (sweet rice wine)
1 teaspoon minced peeled fresh ginger
1 teaspoon dark sesame oil
3 garlic cloves, minced
Cooking spray

Preparation
Wrap beef in plastic wrap; freeze 1 hour or until firm. Remove plastic wrap; cut beef diagonally across grain into 1/16-inch-thick slices.

Combine beef, sugar, and next 5 ingredients (sugar through garlic) in a large zip-top plastic bag. Seal and marinate in refrigerator 1 hour, turning bag occasionally.

Prepare grill.

Place a wire grilling basket on grill rack. Remove beef from bag; discard marinade. Place beef on grilling basket coated with cooking spray; grill 5 minutes or until desired degree of doneness, turning frequently.

Nutritional Information
Calories:208 (33% from fat)
Fat:7.6g (sat 2.7g,mono 3.2g,poly 0.7g)
Protein:26.1g
Carbohydrate:6.4g
Fiber:0.2g
Cholesterol:76mg
Iron:3.1mg
Sodium:457mg
Calcium:19mg

Korean cooking@home
by cooking lover

Korean Barbecue Wet Rub

Yield
About 3 tablespoons (serving size: 1 1/2 teaspoons)

Ingredients
1/4 cup packed brown sugar
1 teaspoon salt
2 teaspoons low-sodium soy sauce
2 teaspoons dark sesame oil
4 garlic cloves, minced

Preparation
Combine all ingredients. Refrigerate in an airtight container for up to 1 week.

Nutritional Information
Calories:53 (27% from fat)
Fat:1.6g (sat 0.2g,mono 0.6g,poly 0.6g)
Protein:0.2g
Carbohydrate:9.8g
Fiber:0.1g
Cholesterol:0.0mg
Iron:0.3mg
Sodium:457mg
Calcium:12mg

Korean cooking@home
by cooking lover