Lunch · 90 min · korean

Samgyetang

Cornish hens does the heavy lifting here, with sweet rice rounding it out. A Korean lunch that takes 90 minutes, start to finish. The macros do the talking: 44g protein, 30g carbs, and 24g fat in every 520-calorie serving. Leftovers keep well, so it doubles as next-day lunch without any extra work.

Ingredients

• 2 Cornish hens
• 1/2 cup Sweet rice
• 1 root Fresh ginseng
• 8 Jujubes
• 8 Chestnuts
• 12 cloves Garlic
• 3 Green onions
• 1 tsp Salt

Steps

1. Rinse the sweet rice and soak 30 minutes; drain well — soaked rice cooks creamy instead of gritty inside the bird.
2. Stuff each hen with the rice, a piece of ginseng, 4 jujubes, 4 chestnuts, and 4 garlic cloves; tie the legs together with kitchen twine so nothing escapes.
3. Place the hens in a large pot with the remaining garlic and jujubes, cover with 10 cups of cold water, and bring to a gentle boil.
4. Skim, then reduce to the barest simmer and cook 1 hour 15 minutes, until the meat nearly falls off the bone and the rice inside has swollen into porridge.
5. Season the broth lightly with salt at the very end — samgyetang broth should taste clean and milky, never aggressively salty.
6. Serve each hen in its own deep bowl with the broth, plus salt, pepper, and chopped scallions at the table for personal seasoning.

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