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The surprising facts about dietary fiberRecipes rich in dietary fiberSupervised 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
  1. 1Heat the barley retort rice pack in a microwave oven and loosen it lightly.
  2. 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
  1. 1Put the tuna, chopped onion and eggplant in a pan and fry.
  2. 2When sautéd, add the tinned-tomato and curry roux, water, and reduce the heat to simmer.
  3. 3Heat the barley rice and add to the tuna mix.
    *Add parsley to taste.