Seaweed Salad

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Wakame, a dark green, leafy seaweed is the most common type used for this salad. Mild-tasting arame and hijiki are also good choices. They can be bought at Asian grocery stores.

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Soaking : 10 min Preparation : 5 min
120 calories/serving

Ingredients

28 g dried seaweed (Wakame type)
1 shallots, finely chopped 40 g
1 1/2 tbsp wheat-free 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, combine the remaining ingredients in a salad bowl, except the sesame seeds.
  3. Drain and gently squeeze the seaweed to remove excess water. Chop or cut up, using scissors, then add to the salad bowl.
  4. Toss, taste and add more seasoning if necessary. Garnish with the optional sesame seeds then serve.

Observations

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

Nutrition Facts Table

per 1 serving (70 g)

Amount

% Daily Value

Calories

120

Fat

7 g

11 %

Saturated 1 g
+ Trans 0 g

5 %

Cholesterol

0 mg

Sodium

1360 mg

56 %

Carbohydrate

14 g

5 %

Fibre

5 g

20 %

Sugars

4 g

Net Carbs

9 g

Protein

3 g

Vitamin A

8 %

Vitamin C

9 %

Calcium

11 %

Iron

6 %
More info

Claims

This recipe is :
Good source of  :
Fibre
Source of  :
Calcium, Iron, Manganese, Omega-6, Phosphorus, Vitamin A
Low  :
Saturated Fat
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

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

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