Lunch 🤖 AI Generated

Ojingeo-bokkeum: Fiery Gochujang Squid

Tender squid wok-tossed with vibrant gochujang, crisp vegetables, and aromatics in under 30 minutes. Our Fat Switch cuts 240 calories (41%) by swapping oil-heavy cooking for high-heat spray and Greek yogurt-based sauce—no sacrifice to the bold, spicy kick.

20m

Prep Time

15m

Cook Time

Servings

340

Calories

22g

Protein

🛒 Ingredients

✓ 500g fresh squid tubes, cleaned and scored
✓ 1 medium onion, sliced into 1cm strips
✓ 1 red bell pepper, cut into 1cm pieces
✓ 2 cups fresh spinach or bok choy
✓ 4 garlic cloves, minced
✓ 1 tbsp fresh ginger, minced
✓ 2 green onions, cut into 2cm pieces
✓ 2 tsp neutral oil
✓ Cooking spray (2-3 bursts)
✓ 1 tsp sesame seeds, toasted
✓ 3 tbsp gochujang (Korean red chili paste)
✓ 2 tbsp 2% Greek yogurt
✓ 1 tbsp low-sodium soy sauce
✓ 1 tsp sesame oil
✓ 1 tsp rice vinegar
✓ 1/2 tsp honey
✓ 1/4 tsp white pepper

👨‍🍳 Instructions

1. Prep the Squid: Pat squid dry with paper towels. Score the inner surface with shallow diagonal cuts in a crosshatch pattern (don't cut through). Cut tubes into 4cm rings. This texture absorbs sauce and cooks faster.

2. Make the Sauce: Whisk gochujang, Greek yogurt, soy sauce, sesame oil, rice vinegar, honey, and white pepper in a small bowl until smooth. Taste and adjust heat/saltiness.

3. Heat the Wok: Place a wok or large skillet over high heat for 2 minutes until smoking. Add 1 tsp oil and coat evenly with one cooking spray burst. Oil should shimmer, not smoke heavily.

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4. Sear the Squid: Working in two batches, add squid in a single layer. Do not stir for 90 seconds—let it char and curl. Flip and cook 60 seconds more until opaque. Transfer to a plate.

5. Cook the Vegetables: Add remaining 1 tsp oil and one spray burst to wok. Add onion and bell pepper; stir-fry 3–4 minutes until edges soften. Add garlic and ginger; toss for 30 seconds until fragrant.

6. Build the Dish: Add spinach and stir until just wilted (1–2 minutes). Return squid to wok, pour sauce over, and toss constantly for 60 seconds. Sauce should coat everything evenly and turn glossy.

7. Finish and Serve: Remove from heat. Fold in green onions and drizzle with sesame oil. Top with toasted sesame seeds. Serve immediately over steamed rice or cauliflower rice (optional).

📊 Nutrition per Serving

Calories340 kcal

Protein22g

Carbohydrates32g

Fat14g

🏷️ Tags

#Korean squid stir-fry recipe#Gochujang low-calorie meals#High-protein lunch under 350 calories

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