Page 24 - IFSO Cookbook 2022 con cover

Japchae using International
Healthy Recipes Vol. 2

kelp noodles Cooking Instructions

1. Remove the spinach roots and blanch in boiling water.
2. Remove the seeds from the inside of the paprika and shred the paprika into bite-size
Soojin Yoon, Eunsun Kim, Jiyeon Park pieces.
Registered dietitian
Bariatric surgery center, Soonchunhyang university Seoul hospital 3. Cut the wood ear into bite-size pieces.
Republic of Korea 4. After boiling the chicken breast, shred it into bite-size pieces.
5. Add baking soda 15g to boiling water, add kelp noodles, and boil until soft.
This recipe is suitable for people living with overweight and obesity and following
bariatric surgery. 6. Rinse the softened kelp noodles in cold water
This recipe is allowed after 3months post-operation. 7. Stir fry the vegetables in a frying pan. (Stir fry without oil for weight loss.)
8. Mix 10g of water and 10g of soy sauce to make low-salt soy sauce.
9. Place kelp noodles, chicken breast, and roasted vegetables in a bowl and toss with
low-salt soy sauce.

Nutritional Analysis
Source: National Institute of Agricultural Sciences.
(koreanfood.rda.go.kr)
Total
weight Protein Fat Carbohy- Sugar Iron Calciun Fibre
Ingredient Kcal
used in (g) (g) drate(g) (g) (g) (mg) (g)
recipe(g)
kelp noodles
(dried) 70 4 0.4 0 1.05 0 5.5 368.2 0.74
chicken breast
Preparation (raw) 60 65 5.5 0.22 0 0 0.07 0.96 0
Serving: 1 spinach (raw) 20 7 0.6 0.1 1.2 - 0.5 8 -
Time of preparation: 25minutes Nutritional Facts paprika (raw) 20 8 0.3 0.18 1.6 1.4 0.08 2 -
● Calories: 95kcal
Ingredients ● Total Protein: 7.4(g) wood ear (raw) 20 2.6 0.2 0 0.1 0 0 0.9 0.07
● Kelp noodles 100g ● Carbohydrate: 8(g) soy Sacuce 10 8.3 0.4 0 4 - 0.21 6 -
Of which sugars: 1.4(g)
● Chicken breast 50g ● Fat: 0.5(g) Total 200 94.9 7.42 0.5 7.95 1.4 6.38 386.06 0.81
● Spinach 20g ● Iron: 6.38(mg) NOTE:
● Paprika 20g
● Calcium: 386.06(mg) Japchae, sweet potato starch noodles stir fried with vegetables and meat, is one of Korea’s best-loved dishes.
● Wood ear 20g It is a low-calorie recipe using kelp noodles instead of sweet potato starch noodles
● Fibre: 0.81(g) - The energy value of 100g kelp noodles: 26kcal
● Baking soda 15g - The energy value of 100g sweet potato starch noodles: 152kcal
● Soy sauce 10g And It is a chicken breast recipe which is high in protein content.

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