The surprising facts about dietary fiber
Recipes rich in dietary fiber
Supervised by Professor and managerial dietitian Chizuko Maruyama, Japan Women's University
Aim to lead a healthy life every day with easy-to-make recipes.
Kimchi-cheese rice porridge
Kimchi and cheese, double fermented foods plenty of lactic acid bacteria.
A tasty and mild spicy rice dish with cheese.
Ingredients (Serves one)
| Chinese cabbage kimchi | 60g |
|---|---|
| Chicken soup stock | 300cc |
| Chinese chive | 1 piece |
| Grated cheese | 20g |
| Retort-packed barley rice | 1 serving (150g) |
Nutrient component (for one serving)
| Calories | 335kcal |
|---|---|
| Protein | 15.7g |
| Fat | 7.7g |
| Carbohydrates | 47.4g |
| (Dietary fiber) | (6.2g) |
| Sodium | 2.1g |
- Instructions
-
- 1Heat the barley retort rice pack in a microwave oven and loosen it lightly.
- 2Put the rice, the Chinese cabbage kimchi and chicken soup stock in a pot and heat until boiled. Sprinkle the cheese and the Chinese chives on top, and cook a little more.
- *Add sesame oil to your liking and serve.
Tuna and eggplant curried rice
An easy curried rice dish with plenty of vegetables. Can be made without adding extra oil as you can fry the rice using the oil from the tuna.
Ingredients (Serves one)
| Tinned-tuna | 1/2 |
|---|---|
| Onion | 1/4 |
| Eggplant | 1 |
| Tinned-tomatoes (diced) |
100cc |
| Curry roux | 1 piece |
| Water | 50cc |
| Retort-packed barley rice | 1 serving (150g) |
Nutrient component (for one serving)
| Calories | 453kcal |
|---|---|
| Protein | 15g |
| Fat | 15.8g |
| Carbohydrate | 62.3g |
| (dietary fiber) | (8.6g) |
| Sodium | 3.2g |
- Instructions
-
- 1Put the tuna, chopped onion and eggplant in a pan and fry.
- 2When sautéd, add the tinned-tomato and curry roux, water, and reduce the heat to simmer.
- 3Heat the barley rice and add to the tuna mix.
- *Add parsley to taste.