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Stir-fried new burdock with black sesame│Registered dietitian: Ayako Sekiguchi's wellness kitchen's recipe transcript

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Registered dietitian: Ayako Sekiguchi's wellness kitchen

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Ingredients

新ごぼう : 2本
黒ごま : 大さじ4
ごま油 : 大さじ1と1/2
(A)しょうゆ : 大さじ1
(A)みりん : 大さじ1
(A)甜菜糖 : 小さじ1

Time required

20minutes

Procedure

1) 下ごしらえをする 02:18
Lightly wash the new burdock.
2) Roast and rub black sesame seeds 02:30
Put black sesame seeds in a frying pan, roast until fragrant, put in a mortar and rub lightly.
3) 新ごぼうを切る 03:44
Peel the new burdock with a peeler and cut it into 4 cm pieces with a kitchen knife.
4) 新ごぼうを炒める 05:47
Add sesame oil to a frying pan, add new burdock root, and fry over medium heat.
When it gets brown, add (A), and when it gets entangled, reduce the heat and check the hardness.
(If it is hard, add 1 tablespoon of water and fry until the broth is exhausted.)
5) 黒ごまを加える 07:18
Add 2 black sesame seeds to 4 and turn off the heat and entangle well and serve on a plate.

Point

・ If you are concerned about the dirt on the burdock, lightly rub it with the back of the knife to remove the dirt.
・ You may use white sesame or ground sesame.
・ When rubbing black sesame, if you rub it strongly, oil will come out, so rub it lightly.
・ Sesame absorbs nutrients better by damaging the outer shell.
・ Do not expose burdock to water. (Because polyphenols and water-soluble dietary fiber will flow)
・ Cut the end of the burdock into small pieces with a kitchen knife.
・ If you want to soften the burdock, add 2 tablespoons of water and fry.
・ Can be made and stored.
・ New burdock is sold from spring to early summer, and has a softer and fresher texture than ordinary burdock.
・ New burdock contains water-soluble dietary fiber and insoluble dietary fiber in a well-balanced manner, and helps to improve the intestinal environment.
・ Burdock is rich in vitamins and minerals such as vitamins C, E, zinc and potassium. It causes discoloration due to the influence of chlorogenic acid, but it has an antioxidant effect and prevents lifestyle-related habits.
-Unlike white sesame, black sesame contains anthocyanins (polyphenols) and has strong high oxidizing power. It also contains dietary fiber, iron, calcium and zinc to prevent saccharification.
・ Combining new burdock and black sesame helps control blood sugar and prevent saccharification.