Dinner: Maangchi's mapa tofu (마파두부)

http://www.maangchi.com/recipe/mapadubu Mapa tofu is also called "mapo tofu" or "mapo doufu." It's one of the most popular Chinese-Korean dishes in Korea along with jjajangmyeon (blackbean noodles) and tangsuyuk (sweet and sour pork/beef). Koreans call this dish "mapadubu." Every family seems to have their own version of mapadubu. I use chicken breast but you could use pork or beef. If you're a vegetarian, you could use mushrooms instead of meat. This is my version of mapa tofu, I hope you enjoy it! If you make this recipe, upload a photo of your dish to my website: http://www.maangchi.com/photos/upload Ingredients:
1 package of tofu, chicken breast, green onions, green chili pepper, red chili pepper, dried red chili peppers, ground black pepper, carrot, onion, walnuts, garlic, ginger, vegetable oil, sesame oil, oyster sauce, and potato starch powder. Cooking time: 40-50 minutes Directions (makes 2-4 servings):
 1. Take the tofu (14 oz: 400 grams) out of the package and rinse it in cold water. Pat dry with a kitchen towel or cotton cloth. 2. Cut it into ½ inch cubes and set aside. 3. Cut ½ pound (about 230 grams) of chicken breast into ½ inch cubes and set aside. 4. Cut ¾ cup's worth carrot (1 medium sized carrot) into ½ inch cubes and set aside. 5. Cut 1½ cups' worth of a large onion into chunks and set aside. 6. Cut 7 stalks of green onions into pieces ¼ inch long and set aside. 7. Chop 1 green chili pepper and 1 red chili pepper and set aside. 8. Mince 4 cloves of garlic and 1 ts worth ginger and set aside. 9. Heat up a wok and add 1-2 tbs vegetable oil. 10. Add 3 small dried chili peppers, the minced garlic, and the ginger. Stir for 10-15 seconds. 11. Add the chicken. Stir and cook for a few minutes. 12. Add 1 ts ground black pepper, the chopped carrot and onion, ¼ cup oyster sauce, and 1 cup of water. 13. Let it cook for 8-10 minutes until the chicken is cooked thoroughly and the onion looks translucent. 14. Add tofu and stir gently with a wooden spoon. 15. Add the chopped green onions and green and red chili peppers. 16. Stir occasionally and let it cook for a few minutes. 17. Mix 1 tbs starch powder and 1 tbs water in a small bowl so the starch is dissolved. Then pour it into the wok gently. 18. Add 1 ts sesame oil. 19. Transfer to a wide bowl and serve hot with rice.

This recipe includes superfoods such as:

Chicken Breast, Nuts, Walnuts

Health benefits of Maangchi's mapa tofu (마파두부)

Skinless chicken breast, often heralded for its lean nutritional profile, is undeniably a powerhouse when it comes to protein content. With an impressive 21 grams of protein packed into every 100 grams of the breast, it emerges as a preferred choice for those conscious about their protein intake. Delving deeper into the nutritional matrix of chicken, one can't overlook the copious amounts of vitamin B6 it houses. This particular vitamin plays an indispensable role in our body, especially when discussing Polycystic Ovary Syndrome (PCOS) management.

For individuals grappling with PCOS, the internal hormonal turbulence can be overwhelming, often leading to a spike in testosterone and androgen levels. This is where vitamin B6 comes into the spotlight. Acting as a balancer, vitamin B6 diligently works behind the scenes to keep these hormones in check, ensuring they don't surge beyond desirable levels. It is this equilibrium that becomes paramount for those earnestly looking to curtail the excessive flow of testosterone and androgen. In the broader spectrum of PCOS management, incorporating foods rich in vitamin B6, like chicken breast, can be a strategic move, providing both nutritional sustenance and hormonal balance.

Nuts are a natural source of Inositol, a derivative of Vitamin B (which is often prescribed in the form of supplements for women with PCOS). Inositol can effectively control the symptoms of PCOS by reducing insulin resistance and improving insulin sensitivity.

Walnuts are an excellent addition to the diet for managing PCOS symptoms. These nutrient-dense nuts are packed with healthy fats, protein, fiber, and essential vitamins and minerals. But what makes walnuts particularly beneficial for individuals with PCOS?

Omega-3 Fatty Acids

Walnuts are one of the best plant-based sources of omega-3 fatty acids, which are known for their anti-inflammatory properties. Reducing inflammation is crucial for managing PCOS symptoms, as chronic inflammation can exacerbate hormonal imbalances. Omega-3s also support heart health, which is important since women with PCOS are at a higher risk of cardiovascular issues.

Magnesium

Walnuts are rich in magnesium, a mineral that plays a key role in regulating insulin levels and improving insulin sensitivity. Magnesium also helps reduce inflammation and supports muscle and nerve function. Adequate magnesium intake can help manage blood sugar levels and reduce the risk of type 2 diabetes, which is commonly associated with PCOS.

Fiber

The high fiber content in walnuts helps regulate digestion and maintain stable blood sugar levels. Fiber also promotes a feeling of fullness, which can aid in weight management, a crucial aspect of managing PCOS. Including walnuts in your diet can help prevent overeating and support digestive health.

Antioxidants

Walnuts are loaded with antioxidants, which help protect the body from oxidative stress and damage caused by free radicals. This is particularly beneficial for individuals with PCOS, as oxidative stress can worsen symptoms and lead to further health complications. Antioxidants in walnuts support overall health and can help mitigate some of the negative effects of PCOS.

Incorporating Walnuts into Your Diet

You might wonder, "How can I include walnuts in my meals?" Here are some ideas:

• Snacks: Enjoy a handful of walnuts as a quick, nutritious snack.
• Salads: Add chopped walnuts to your salads for a crunchy texture and added nutrients.
• Oatmeal: Sprinkle walnuts on top of your oatmeal or yogurt for a healthy and satisfying breakfast.
• Baking: Incorporate walnuts into your baking recipes, such as muffins, bread, or cookies, for a nutritious twist.

Another common question is, "Can I eat walnuts every day?" Yes, you can include walnuts in your daily diet, but moderation is key. While walnuts are high in calories due to their fat content, these are healthy fats that provide numerous health benefits. Aim for a small handful (about 1 ounce) per day as part of a balanced diet.

Sustainability

Walnuts are also a sustainable food choice. They are grown in various regions and have a lower environmental impact compared to many other nuts. Choosing walnuts supports sustainable farming practices and provides a nutritious, eco-friendly option for your diet.

In summary, walnuts are a highly nutritious food that offers numerous health benefits for managing PCOS. Their omega-3 fatty acids, magnesium, fiber, and antioxidants support heart health, reduce inflammation, improve insulin sensitivity, and promote overall well-being. With their versatility and delicious taste, walnuts are an excellent addition to any diet focused on PCOS management.

Ingredients

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Instructions

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