Wednesday, December 28, 2011

Dukan Korean Turkey and Veggie Bowl

Korean Turkey and Veggie Bowl
We loved this recipe.

We wanted to try bibimbap for the longest time, but knew we had to make some changes to make it a Dukan friendly recipe.  Although time consuming, this is a very easy dish to prepare. Bap means rice in Korean and we've usually seen this served with white rice...that we replaced with quinoa.  We used less oil for the veggies and used olive oil spray when stir frying the turkey and veggies.

This was a great light dish although it took a while to prepare.  Almost an hour!  It looks pretty when you put your bowl together, but you end up mixing everything up.  Next time, to save time, we'll probably cook certain veggies together.  For example, the cucumbers, carrots and mushrooms we'll cook together instead of individually.  The only time we'd cook them separately is if we were making bibimbap and banchan.  This dish can also be made as a vegetarian dish, omit the ground turkey and add more veggies.  Also, lean ground beef, chicken or pork can be substituted.

The garlic and sesame are what makes this dish tasty.  Not recommended for Cruise.  Eat in moderation during Consolidation.  If we were in Cruise, which we may go back to in January, we might make this dish without quinoa and very little sesame oil.  Sesame oil is very strong, a little bit can flavor up your dish a lot!

Serves 4
Prep Time: 40-50 minutes
Cook Time: 10-20 minutes

1 cup uncooked quinoa
1 1/4 c. chicken broth
1 lb. ground turkey, lean
1 carrot (small), sliced into strips
1 cucumber (small), sliced into strips
1 1/2 c. bean sprouts
1/4 c. - 1/2 c. hydrated shiitake mushroom pieces (or your favorite type of mushroom), thinly sliced
soy sauce (1 t. for the cucumbers or whichever green veggie you use, 2 t. for the mushrooms, 1-2 T. for the ground turkey)
garlic cloves, minced (1 for the bean sprouts, 1 for the green veggies, 6-8 for the ground turkey)
sesame oil (you'll use a splash or two for each item)
kosher salt (1 or two pinches for the bean sprouts, 2 pinches for the green veggies)
natural sweetener (1 - 2 t. for the mushrooms, 1 T. for the ground turkey)
pepper, a dash or two for the ground turkey
4 uncooked eggs
gochujang or chili paste (it also tastes just fine without the hot sauce)
platter to hold all the cooked ingredients
4 bowls to eat from, you'll want to use larger bowls since the dish is usually mixed up

Usually each item is cooked separately.  We will show you how to put this together how it usually is cooked, then how we would cook it next time (and how our Korean Aunty told us she cooks it when she doesn't have time).

Cook your quinoa in a rice cooker with 1 1/4 c. chicken broth (use more liquid if you prefer your quinoa softer, we prefer ours the same texture as tabouleh).  While the quinoa is cooking start on the other ingredients.  Bring bean sprouts to a boil in about a cup or two of water, add 1 t. salt and let simmer for 20 minutes.  Drain water, add 1 clove garlic (minced), a pinch of salt and a small splash of sesame oil.  Mix and set on your platter.  Depending on what kind of green veggie you are using, either boil it (if it's something like spinach) or saute it if it's cucumbers or zucchini.  We sauteed our cucumber slices in a pan with a light bit of non stick spray.  Remove from pan and mix with a pinch of salt, 1 t. soy sauce, 1 clove of minced garlic and a small splash of sesame oil.  Set cucumbers on your platter.  Saute carrots in a pan with a little bit of non stick spray if necessary, set on the platter.  Stir fry mushrooms in a pan with a little bit of non stick spray, add 2 t. soy sauce, 1 - 2 t. natural sweetener and stir fry for 2 minutes.  Add a small splash of sesame oil, continue to stir fry for another minute, then transfer to your platter.  Cook ground turkey in a pan with a little bit of non stick spray, 6-8 minced garlic cloves, 2 T. soy sauce, 1 T. natural sweetener, a little bit of pepper and a splash of sesame oil.   Transfer to platter.  Cook eggs, each person will get one egg for their bowl - either over easy or sunny side up.  We've seen people eat this with a raw egg too.  We suggested heating up your bowl of food before mixing in a raw egg to the dish.  Add desired amount of quinoa to each bowl, build bowls to each person's liking, top with an egg, mix it all up, then enjoy!

Shortcut way - next time, we are taking a shortcut.  We'd boil the bean sprouts along with any veggies that we would normall boil (i.e. spinach), saute all the sauteed veggies together, cook the ground turkey separately, cook the eggs, then build bowls.

Enjoy...we sure did!

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