Seaweed Soup (Miyuk Guk)

Seaweed Soup (Miyuk Guk)

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From: EatingWell Magazine, May/June 2017

According to an old wives' tale, slurping this healthy Korean chicken soup recipe spurs postpartum healing in new mothers. But everyone can enjoy the nourishment of a hot soup. Serve with bowls of brown rice to add to the soup as you wish.

Ingredients 8 servings

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Original recipe yields 8 servings
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  • 1 ounce miyuk (see Tips), cut into bite-size pieces (about 2 cups)
  • 8 ounces boneless, skinless chicken thighs, trimmed and cut into bite-size strips
  • 6 cloves garlic, grated
  • 2 tablespoons reduced-sodium tamari
  • 3 teaspoons toasted sesame oil, divided
  • 8 cups low-sodium chicken broth
  • Sesame seeds for garnish

Preparation

  • Prep

  • Ready In

  1. Soak miyuk in a large bowl of cold water for about 30 minutes. Rinse two or three times and drain. Cut into bite-size pieces, if necessary.
  2. Toss chicken in a large bowl with garlic, tamari and 2 teaspoons oil. Let marinate at room temperature for 15 minutes.
  3. Heat the remaining 1 teaspoon oil in a large heavy pot over medium-high heat. Add the chicken and cook, stirring often, until no longer pink on the outside, about 1 minute. Add the drained miyuk and cook, stirring often, for 3 minutes more.
  4. Add broth; bring to a boil over high heat, skimming off any foam that rises to the top. Reduce heat to maintain a simmer and cook for 30 minutes. Serve sprinkled with sesame seeds, if desired.
  • Tips: Miyuk (also labeled sea mustard or wakame) is a type of wrinkly brown seaweed, widely enjoyed by Koreans in soup. It's often sold precut into strips and expands greatly as it soaks in liquid.

Nutrition information

  • Serving size: 1 cup
  • Per serving: 110 calories; 5 g fat(1 g sat); 1 g fiber; 5 g carbohydrates; 11 g protein; 2 mcg folate; 19 mg cholesterol; 0 g sugars; 0 g added sugars; 165 IU vitamin A; 1 mg vitamin C; 44 mg calcium; 1 mg iron; 497 mg sodium; 424 mg potassium
  • Carbohydrate Servings: ½
  • Exchanges: 1 lean meat, ½ fat

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