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
HIJIKI WITH CARROTS
Make and share this Hijiki With Carrots recipe from Food.com.
Provided by shackledomen
Categories Asian
Time 30m
Yield 2-4 serving(s)
Number Of Ingredients 8
Steps:
- Rinse hijiki to remove any sand. (If you don't have a fine mesh strainer, just swirl the seaweed around in a bowl of water, then drain.).
- Place hijiki in a bowl with 1/2 cup warm water. Let soak for 15 minutes.
- In a small saucepan, heat sesame oil over low-medium heat. Add carrots and cook until softened.
- Add hijiki, citrus juice or vinegar, sea salt, and a dash of white pepper to the carrots. Heat through.
- Sprinkle with sesame seeds and serve warm or cool.
Nutrition Facts : Calories 31.2, Fat 2.3, SaturatedFat 0.3, Sodium 310.9, Carbohydrate 2.6, Fiber 0.8, Sugar 1.2, Protein 0.3
GOLDEN TOFU SALAD WITH CARROTS AND HIJIKI
The mild hijiki is a great way to introduce seaweed to wary family and friends. This was my favorite recipe from the Whole Foods class I took in Spring of 2003 at Bastyr University. Careful - the salad is highly addictive!
Provided by BelovedRooster
Categories Lunch/Snacks
Time 50m
Yield 4-6 serving(s)
Number Of Ingredients 12
Steps:
- In a small saucepan, soak hijiki for 10 minutes.
- Once rehydrated, simmer the seaweed uncovered for 20 minutes or until the water has evaporated.
- Remove from heat and allow to cool.
- Meanwhile, drain the tofu and slice the cake horizontally.
- Place between sheets of paper towels and put on a cutting board with a heavy weight atop the tofu to press away excess water.
- A cast iron skillet or heavy book is ideal.
- Drain the tofu for at least 15 minutes.
- Cut into cubes and brown evenly on all sides using 1 tabblespoon of sesame oil.
- Remove from pan and sprinkle with tamari.
- Set aside to cool.
- In a large bowl, whisk together vinegar, oil, ginger, and salt.
- Add seaweed, tofu, and veggies.
- Toss well and allow flavors to marry for at least 30 minutes.
Nutrition Facts : Calories 138.7, Fat 10.4, SaturatedFat 1.7, Sodium 504.2, Carbohydrate 5.5, Fiber 1.9, Sugar 2.3, Protein 7.9
HIJIKI WITH SHIITAKES AND BEANS
Provided by Mark Bittman
Categories dinner, one pot, main course
Time 30m
Yield 4 servings
Number Of Ingredients 10
Steps:
- Soak hijiki in cold water to cover, and shiitakes in very hot water to cover, each for about 10 minutes. Slice shiitakes, discarding tough stems. Reserve soaking liquid.
- Put olive oil in a 12-inch skillet over medium-high heat. If you are using chicken or shrimp, brown pieces quickly in oil, for 2 or 3 minutes, stirring only once or twice. Remove with a slotted spoon.
- Drain hijiki, and put in skillet; stir once, then add carrots and shiitakes. Stir again; add chicken, shrimp or clams, along with beans, shiitake soaking liquid, dashi or stock, and mirin and soy sauce. Stir, turn heat to medium-low, and cook, stirring occasionally, until carrots are tender, about 10 minutes. Mixture should be thick, not soupy. Taste, add more soy sauce or salt if necessary, and serve.
Nutrition Facts : @context http, Calories 164, UnsaturatedFat 6 grams, Carbohydrate 17 grams, Fat 8 grams, Fiber 3 grams, Protein 5 grams, SaturatedFat 1 gram, Sodium 1159 milligrams, Sugar 4 grams
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