How to make Korean Diet Banchans

How to make Korean Diet Banchans

October 26, 2019 100 By William Morgan


Today we’re gonna work on some diet foods that normal people eat
That does help in portion control, which is one of the most important things when you’re dieting
We still got to have a little bit of taste that way you feel good right? alright guys
I have three banchans for us so suck it in and
feel what slim used to feel like
First thing we’re gonna make some chicken breasts galbi.
awesome awesome awesome
Put your hand on top just cut it in half first
Pretend this chicken breast is sushi and then just try to make thin cuts at an angle and what I also like to do
This is optional the grain is going this way we cut perpendicular to the grain and we’re gonna just make some grooves and this way
The sauce gets in right, so you see these little grooves
This is where all the marinade is gonna go in then we’re gonna make our galbi sauce five tablespoons of soy sauce
It’s 1 and 5 good 1 tablespoon of sugar
Then 1 tablespoon of honey get it all out with your hands 1/2 a tablespoon of sesame oil 1 tablespoon of minced garlic
some black pepper
Then I got a handful of spring onions, and I just put it in there and I would just mix this around
Then we’re gonna let this sit for 30 minutes and marinate and we’re gonna move over to the other banchan
hey guys, we had chicken on this.
hot water and soap.
scrub scrub scrub
A tofu salad.
if you look at this picture here, that’s what we’re gonna make
so we’re using soft silken tofu
the texture is like a
Custard you know the dessert and the sauce is the key thing
so two and a half tablespoons of soy sauce
that’s two and a half
put in one-and-a-half tablespoons of
vinegar
I’m actually using apple cider vinegar
but anything is ok
that’s 1 and 1/2
1 tablespoon of sugar
1 tablespoon of minced garlic
1 teaspoon of sesame oil
and then teaspoon of sesame seeds
Then give this a good mix
And then give it a taste
whewwww it’s nice
I have some bell peppers and some onions
So I’m gonna use about 1/4 of an onion
and off the bell pepper just cut off a small piece
And then just dice them up into very small pieces
Same thing for the onions
dump this into the sauce
and then some of the bell peppers
Just give this a mix again
taste it.
mmm. Really good.
It’s like a soy sauce salsa very nice
You’ll see it go in like this. It’s very mushy.
and we just want to flip this into our Bowl
All right, just like this
very nice who feels kind of nice to play with em
huu huuu~
Alright, I’ll stop.
I’m gonna finish plating at the end,
so it doesn’t get soggy
Of course if you’re dieting
the food of the gods, BROCOLI!
starting from the stem to the about the second crease in your finger
Let’s cut it up to there
Then I’m gonna cut the broccoli in half
Let’s cut off each of the stems like this
I like to keep a little bit of the stem part on
all right
pot of water up to boil
Put some salt in
Well, that’s coming up to boil
we’re gonna make a light sauce to toss that steamed broccoli in
we’re gonna put a 1 tablespoon of sesame oil
1/2 teaspoon just a small amount of minced garlic in
1 tablespoon of sesame seeds
mix together
when it comes up to boil and make sure no one’s peeking
Everyone in
and we’re gonna cook them for 2 minutes
rinse them out
and put them under cold water
Once most of the waters come out. We’ll put them in here
All right, and then we’ll toss them around
and then we want to lightly salt these
That’s it guys
try one out
mm-hmm
Then we’re gonna put on a medium high heat
and you can see all that marinade went into the grooves
put the oil in the frying pan
See the color coming out?
that’s exactly what we want a little bit of char
spring onions on top
And there is our chicken galbi
then we’ll grab some of our broccoli
All right guys sesame broccoli finished
then we’re gonna come back to our tofu
You can pick up some of these like mini micro greens
Which are always nice for garnish
over the top
then we’re gonna get our delicious soy sauce salsa
try saying that five times
soy sauce salsa, soy, sauce salsa, soy sauce salsa
oh god. I’m getting a headache
Very nice.
We got exactly half a cup of brown rice
hahaha portion contr–
and here is your diet banchans.
I really want to dig into this tofu.
It’s my favorite part, so
grab some of the salsa
Oh gosh
And if your stomach is still feeling hungry,
you know what you’re gonna eat next
some sweet potato
Did you think it was gonna be chocolate cake
guys we are Korean!
We don’t have desserts
Just Goguma (sweet potato)
all right guys. I’ll see–
Ooh it’s hot