5 kinds of kimbap that you can just roll up and cut in the morning when you don't have time to stir-fry them
It's not because of the calories that kimchi is burdensome. I'm stir-frying carrots, blanching spinach, frying eggs, and cooking yujang. I...
Kimbalp is burdensome
It wasn't because of calories.
Sauté carrots
Blanched spinach
Fried eggs
Cook the leek
After I finish doing this all
Actually, I don't want to eat kimbap anymore.
I've just had fried rice.
So I designed it to not use the fire at all.
The five below are
Just take it out of the refrigerator and slice it and put it in.
I just want to tell you one thing in advance.
Only the 4th avocado egg kimbap
I need boiled eggs.
Cook about ten on the weekend.
If you keep it refrigerated whole, it will last for a week.
Then you just have to scratch in the morning.
The calories were calculated like this.
The most important thing when looking at the calories of kimbap is
It's not the filling, but the amount of rice.
A single line of supermarket vegetable rice roll
It's between 450 and 500 kcal.
More than half of it is rice.
So all five of them
I have unified it to 130g of rice.
Because one air is 210g.
It's about 3/2 of the amount of air.
130g of rice is about 186kcal.
I wrote the value of adding the raw material here.
If you reduce the rice to 100g
You just need to subtract about 40 from each number.
The numbers are reference values based on the public nutrition database of the Ministry of Food and Drug Safety.
It depends on the product and the part.
Five common prerequisites
Rice 130g — sesame oil ½ teaspoon, two pinch of salt
1 sheet of seaweed for kimbap
Please cool the rice a bit before eating it.
If you wrap it in hot rice, the kimchi gets soggy.
Water comes out of the filling vegetable.
Leave 2~3 cm of rice on top of the seaweed and spread it out.
If you lay it all the way to the end, it will be pushed out when you roll it away.
And don't press the rice, spread it like you're sprinkling it.
Press hard and it becomes rice cake.
1. Tuna avocado kimbap - about 380kcal
Ingredients: rice 130g · canned tuna 60g (make sure to squeeze out the oil) ·
¼ avocado · ⅓ cucumber · 2 perilla leaves ·
1 teaspoon of mayonnaise · sesame oil 1 teaspoon
Squeeze out all the oil from the tuna.
If you use it with oil inside
The calorie content increases to about 60kcal
The rice is sticky, so the kimbap won't roll.
Adding 1 tablespoon of mayonnaise to tuna
There are many recipes
If it's just 1 tablespoon, it only contains 100kcal.
1 small spoon is enough.
The avocado is already soft
I'm responsible for maintenance.
Slice the avocado lengthwise into long strips.
Please arrange a single line in the center of the kimbap.
If crushed, the cross-section becomes messy when cut.
If you lay the perilla leaves under the tuna
The tuna's moisture doesn't drain into the rice.
2. Chicken breast salad kimbap
— About 340kcal
Ingredients rice 130g · chicken breast 80g · iceberg lettuce 2 pieces ·
⅛ red onion · 1 tablespoon Greek yogurt ·
Whole grain mustard ½ teaspoon · sesame oil ½ teaspoon
If it's 80g of chicken breast, the protein is about 18g.
Just tear the pre-packaged chicken breast as is and use it.
If you want to cook it yourself, this method is much more moist.
500ml of water, ½ teaspoon of salt, whole pepper
When it boils, turn off the heat and cover with a lid for 15 minutes.
If you cook it with heat, it doesn't feel mushy inside.
The dressing is instead of mayonnaise
1 tablespoon of Greek yogurt + ½ teaspoon of mustard
Mayonnaise is 100kcal per 1 tablespoon.
1 tablespoon of Greek yogurt is about 15 kcal.
There is a big difference in energy with the same creaminess.
Please completely remove the moisture before putting iceberg lettuce in.
If you put it wet, the kimchi will collapse within 30 minutes.
I don't know this.
When I opened the lunchbox lid
I have had kimchi rolls completely uncracked before.
3. Smoked salmon cream cheese kimbap —
About 380kcal
Ingredients: rice 130g · smoked salmon 50g · cream cheese 25g ·
1/3 cucumber · a little capers or red onion ·
A few drops of lemon juice · sesame oil omitted
Just remove this kimbap sesame oil
The smoked flavor of salmon and the sesame oil flavor clash.
Instead, if you mix a few drops of lemon juice into the rice
It becomes much fresher.
Cream cheese is 25g, one with a large spoon.
It's a little more than enough.
Cream cheese has about 340kcal per 100g.
If you put enough, you will quickly exceed 450.
Let it sit at room temperature for 5 minutes before using.
If you put it in a cold state, the rice gets mushy.
Salmon is salted and smoked.
Please add only a pinch of salt to the rice.
4. Avocado egg kimbap - about 410kcal
Ingredients rice 130g · ½ avocado · 1 boiled egg ·
2 sheets of perilla leaves · a pinch of salt · pepper · sesame oil ½ teaspoon
It has the highest calorie content among the five.
½ avocado is about 112kcal
1 egg is about 75kcal
It's 187 when you add the two together.
If you add the rice, it exceeds 400.
It was written as 390 on the original image.
With that number, there's not even 100g of rice.
Boil the eggs for 7 and a half minutes for soft-boiled eggs.
Wanaek-seok is so sticky that the egg yolk is hard.
It crumbles and disperses inside the rice roll.
The half-baked one is wet in the middle.
The texture is similar to avocado.
However, rather than making half-cooked eggs in advance,
It's better to eat it that morning.
Both avocado and eggs are easily affected by color changes.
This kimbap is cheap, so please eat it within 4 hours.
5. Natto perilla leaf kimbap — about 320kcal
Ingredients: rice 130g · natto 1 pack (50g) · 3 sheets of perilla leaves ·
1/3 cucumber · 1/2 packet of packaged soy sauce sauce ·
A little mustard · sesame oil ½small spoon
1 packet of natto is about 100kcal,
The protein is about 10g.
You should make about 50 natto and weave them into a rope.
Please use it after paying enough.
If you don't cook it enough, it will get stuck inside the kimbap.
If you eat enough, it's actually the opposite.
It doesn't spread and is well caught.
Please only add half a packet of the included sauce.
If you put in all the packets, the rice gets sticky.
Kkae-kyeop leaves are important here.
Because the sesame leaves pressed the unique scent of natto
Even if you are uncomfortable eating natto, you can still eat it.
First place the perilla leaves on top of the rice
Please put natto on top of it.
finishing
If you only cook one can of tuna avocado
The rest is just changing the inside.
Three ways to reduce calories
Rice quantity — reduce from 130g to 100g
Each one decreases by 40kcal.
Mayonnaise → Greek yogurt — based on 1 tablespoon
It's a difference of 100kcal and 15kcal.
sesame oil is ½ teaspoon — 1 teaspoon is 45kcal.
Three things to prevent it from exploding when you talk
Let the rice cool down a bit, leaving 2~3 cm of rice on top of the seaweed.
Don't press the rice, just sprinkle it like dust.
The vegetables should be thoroughly dried of moisture.
custody
Please eat the kimbap within the day it was made.
Especially during the summer, for more than 2 hours at room temperature
Don't do it
Rice and seaweed are kept at room temperature.
It is a good condition for bacteria to grow.
If you're going to bring it in a lunchbox
Put the ice pack together with you
The 4th avocado egg kimbap is
Please eat it within 4 hours.
*The kcal written here about the numbers are disclosed by the Ministry of Food and Drug Safety.
This is a reference value based on nutritional DB standards.
About 10% depending on the product, part, and cooking method.
There may be a difference.
Hearty breakfast recipe
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