Korean · dinner
Dakgalbi (Korean Spicy Chicken and Vegetables)
Video by Maangchi on YouTube · Open on YouTube
- Gluten-free with a swap: Use tamari instead of soy sauce and check the rice cakes and rice syrup are gluten-free
- Nut-free
Contains: Gluten, Fish, Milk, Soy. Check labels on stock, sauces and spice mixes.
Chicken thigh gives about 40 g of protein a serve, and there are more vegetables than meat in the pan: cabbage, onion, sweet potato and carrot add almost 9 g of fibre plus vitamins A and C. It is cooked with no added oil.
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Ingredients 19
Method
Tap a time to watch that step in the video.
- Pat the chicken dry, remove any bits of bone and cut it into bite-size pieces. Mix with the milk, 1 tbsp soy sauce and ¼ tsp pepper and set aside. Soak the rice cakes in cold water unless they are freshly made. 1:07
- For the sauce, mince the garlic and ginger and mix with 2 tbsp soy sauce, ½ cup water, the gochugaru, rice syrup and ½ tsp pepper. It thickens as the pepper flakes soak. 3:30
- In a large, wide pan, spread the cabbage over the bottom, then add the onion, carrot, chilli, sweet potato and rice cakes. Tear the perilla leaves over and put the chicken on top. 6:58
- Spoon all the sauce over, rinse the bowl with the other ½ cup water and pour it in. Cover and cook over medium-high heat for 3–4 minutes. 8:45
- Uncover, turn the heat to medium and stir everything together. Keep stir-frying for about 15 minutes in all, until the chicken is cooked, the sweet potato is tender and the sauce coats everything. 9:19
- To finish, if you like, add the rice and chopped kimchi to the sauce left in the pan and stir-fry a few minutes over medium heat. 12:44
Tip. Serves 2–3. The rice and kimchi are an optional fried-rice finish, as in the video. Skip the rice cakes for a lighter dish, or wrap bites in lettuce.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 3
Where the energy comes from one serve
- Net carbs 45%
- Protein 29%
- Fat 26%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Lower-carb idea. About 55% of the 64 g of net carbs come from the korean rice cakes. To cut carbs, try cauliflower rice instead, or half and half.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin K High84%
101 µg a serve, mostly from cabbage (57%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin A High81%
725 µg a serve, mostly from sweet potato (44%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Selenium High78%
43 µg a serve, mostly from boneless chicken thighs (68%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B6 High69%
1.2 mg a serve, mostly from boneless chicken thighs (36%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin C High54%
49 mg a serve, mostly from cabbage (57%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Zinc High46%
5.1 mg a serve, mostly from boneless chicken thighs (62%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin B12 High32%
0.8 µg a serve, mostly from boneless chicken thighs (94%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Iron High31%
5.5 mg a serve, mostly from korean hot pepper flakes (36%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Magnesium High27%
111 mg a serve, mostly from boneless chicken thighs (27%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Potassium High25%
1180 mg a serve, mostly from boneless chicken thighs (27%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin E High25%
3.8 mg a serve, mostly from korean hot pepper flakes (72%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Folate Source19%
76 µg a serve, mostly from cabbage (43%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Calcium Source13%
173 mg a serve. Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Omega-3 Source11%
0.2 g a serve, mostly from boneless chicken thighs (50%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Show the other 1
Vitamin D1%
0.1 µg a serve, mostly from boneless chicken thighs (92%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Maangchi; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.