SPROUTED BROWN RICE BOWL WITH CARROT AND HIJIKI
Sprouting any grain increases its nutritional value by making its nutrients more bio-available, among them calcium. But it's the flavor and texture of this new sprout that have gotten me hooked. If you've been hard pressed to get your family to embrace brown rice, this may be the way to go. Julienne carrots with hijiki seaweed is a traditional Japanese combination. Here I've added some tofu to bulk up the protein. Hijiki is an excellent source of iodine, vitamin K, folate and magnesium; the seaweed is soaked and simmered before cooking with the carrot and aromatics.
Provided by Martha Rose Shulman
Categories dinner, weekday, main course
Time 30m
Yield Serves three to four
Number Of Ingredients 11
Steps:
- Place the hijiki in a medium bowl, and cover with water. Soak 15 minutes, and drain. Place in a medium saucepan, and add just enough water to cover, along with 2 teaspoons of the soy sauce. Bring to a boil, reduce the heat and simmer 15 minutes. Drain.
- Combine the remaining soy sauce and mirin in a small bowl, and place within reach of your wok or pan. Heat a 14-inch flat-bottomed wok or 12-inch steel skillet over high heat until a drop of water quickly evaporates from the pan. Swirl in the peanut or canola oil by adding it to the sides of the pan and then tilting the pan side to side. Add the tofu and stir-fry until lightly colored, one to two minutes. Add the ginger, and stir-fry for no more than 10 seconds.
- Add the carrots, and stir-fry for one minute until they begin to soften. Add the hijiki, soy sauce and mirin. Continue to stir-fry for another two to three minutes until the carrots are crisp-tender. Stir in the sesame oil and rice, and toss together for a minute or two, pressing the rice into the sides of the wok before scooping and stirring. Transfer to a platter, sprinkle with sesame seeds and serve.
Nutrition Facts : @context http, Calories 358, UnsaturatedFat 12 grams, Carbohydrate 44 grams, Fat 15 grams, Fiber 6 grams, Protein 14 grams, SaturatedFat 2 grams, Sodium 331 milligrams, Sugar 3 grams
BROWN RICE WITH HIJIKI SEAWEED
Provided by Moria Hodgson
Categories easy, side dish
Time 55m
Yield 6 servings
Number Of Ingredients 4
Steps:
- Bring rice, water and seaweed to boil over high heat. Reduce heat to medium and cook for 20 minutes, then turn down to low for 30 minutes.
- Drain and sprinkle with fresh coriander
Nutrition Facts : @context http, Calories 231, UnsaturatedFat 1 gram, Carbohydrate 48 grams, Fat 2 grams, Fiber 2 grams, Protein 5 grams, SaturatedFat 0 grams, Sodium 11 milligrams, Sugar 0 grams
HIJIKI RICE
This is a good and easy way of eating hijiki.Short grain japanese or brown rice,both good. Hijiki is full of vitamins,minerals,including calcium,and fibre,and contains no fat!
Provided by Yorie
Categories Lunch/Snacks
Time 30m
Yield 2-3 serving(s)
Number Of Ingredients 4
Steps:
- Soak the hijiki in cold water for about 5-10 min.Pour into a sieve and wash under running water.Drain.
- Put the rice in a large bowl and wash well with cold water.Change the water until it becomes clear.Tip the rice into sieve.
- Put the rice in a rice cooker add 2 1/2cups water and leave 10min.
- Add the bouillon and hijiki cook it.
Nutrition Facts : Calories 707.3, Fat 1.4, SaturatedFat 0.4, Cholesterol 0.3, Sodium 479.4, Carbohydrate 155.1, Fiber 2.7, Sugar 0.3, Protein 13.2
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