Seaweed and Egg Salad

1 Reviews
100% would make this recipe again

A japanese lunch-box.

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Soaking : 10 min Preparation : 5 min Cooking : 10 min
190 calories/serving

Ingredients

28 g dried seaweed (Wakame type), arame or hijiki
2 eggs size large
1 green onions/scallions, finely chopped
1 1/2 tbsp soy sauce 23 mL
1 tbsp rice vinegar 15 mL
1 tbsp mirin (sweet rice wine) 15 mL
1 tbsp sesame seed oil 15 mL
1 pinch cayenne pepper 0.1 g
1 tsp gingerroot, grated 4 g
1/2 tbsp sesame seeds [optional] 5 g

Before you start

You dont'need much dried seaweed for this recipe. If you are not used to the seaweed's taste and texture, you may want to halve the servings.

Method

  1. Rinse the seaweed then put it in a bowl and soak it in at least 5 times its volume of water. Let rest about 10 min, until re-hydrated and tender.
  2. Meanwhile, boil the eggs for about 10 min, cool them down immediately in cold water, then set aside.
  3. Combine the remaining ingredients in a salad bowl, except the sesame seeds.
  4. Drain and gently squeeze the seaweed to remove excess water. Chop or cut up, using scissors, then add to the salad bowl.
  5. Toss, taste and add more seasoning if necessary. Garnish with the optional sesame seeds, add the boiled eggs, quartered, then serve.

Observations

If mirin is not available, replace it with white wine and a bit of sugar.

Nutrition Facts Table

per 1 serving (110 g)

Amount

% Daily Value

Calories

190

Fat

13 g

19 %

Saturated 2.7 g
+ Trans 0 g

13 %

Cholesterol

220 mg

Sodium

1450 mg

60 %

Carbohydrate

12 g

4 %

Fibre

5 g

19 %

Sugars

4 g

Net Carbs

7 g

Protein

9 g

Vitamin A

17 %

Vitamin C

9 %

Calcium

13 %

Iron

10 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Selenium, Vitamin B12
Good source of  :
Fibre, Vitamin A, Vitamin B2, Vitamin K
Source of  :
Calcium, Folacin, Iron, Magnesium, Niacin, Omega-6, Pantothenic Acid, Phosphorus, Vitamin B6, Vitamin D, Vitamin E, Zinc
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables ½
Meat and Alternatives 1
Fats 1 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

1 Reviews (1 with rating only) 100% would make this recipe again

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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