Recipe for diabetes patients: Bibimbap with chicken breast and tofu

Ingredients

You will need 210 grams of boiled barley and rice (80 grams of rice and 10 grams of barley), 40 grams of chicken breast, 40 grams of tofu, 10 grams each of shiitake mushroom, zucchini and broccoli, and a little oil. You will also need five grams each of cabbage, red cabbage and cucumber.

For seasoning of the chicken breast, you will

need salt, minced garlic and pepper.

For Bibimbap sauce, you will need 10 grams of soy sauce, five grams of lemon juice, five grams of cooking wine, three grams of pear juice and a little black sesame.

Step by step

1. Dice the chicken breast and season it.

2. Dice tofu and roast it until it turns yellowish in a pan with oil.

3. Slice shiitake mushroom and zucchini, and cut broccoli into small clusters

4. Oil the pan and fry 1 and 3, separately.

5. Slice cabbage, red cabbage and cucumber.

6. Make Bibimbap sauce by mixing the ingredients.

7. Put the ingredients prepared above on the boiled barley and rice and offer with the Bibimbap sauce.

Tip

Zucchini falls behind squash in

nutrition, but it has a lot of water and abundant beta-carotene, vitamin C, potassium and iron. As it is low in calories, it suits dishes for diabetes or diets, and is useful in diverse dishes because of its light taste.

This is an excerpt from “Best Recipes to Fight Diabetes” by professor Cha Bong-soo at the Severance Hospital of Yonsei University Health System, the Nutrition Team at the hospital, and CJ Freshway, published by Vita Books.