Description: Easy and fast to prepare. It looks like a small appetiser or a side dish, but this dish fills you up 🙂 Tuna-Mayo is a popular ingredient in Japan. I personally love Tuna-mayo onigiri rice balls 🙂 This was applied to lotus roots this time. Hope you enjoy some popular Japanese flavour. Tuna-mayo matches amazingly with crunchy lotus roots.
Serves: 2
Cooking time: 10 minutes
Ingredients
- Lotus roots – cut into half-moon slices 2-3mm width, 100g
- Tuna tin – half tin, 55g
- Mayonnaise – ½ tablespoon
- Ground black pepper – 3 dashes
- Sesame seeds – ½ teaspoon
- Chive – chopped, ½ teaspoon
Method
1. Remove the skin of the Lotus roots and soak in vinegar water for 5 minutes (1 teaspoon of vinegar for 200ml water). Alternatively, you may just use simple water.
2. Steam lotus roots. Meanwhile, mix tuna, mayonnaise and black pepper in a small bowl.
3. Once lotus roots are cooked, pat them dry, mix them with tuna-mayo seasonings and serve. Top it up with sesame seeds and chives.
Nutritional Values Per Serving
| Kcal | Protein | Fat | Carbs | Fibre | Sugars | Salt | Saturated Fat | Vitamin C | Vitamin B12 |
|---|---|---|---|---|---|---|---|---|---|
| 117.6 | 8.8g | 5.3g | 9.2g | 2.7g | 0.0g | 0.4g | 0.8g | 22.4mg | 0.6μg |
| 5.9% | 17.7% | 7.5% | 3.5% | 9.0% | 0.0% | 6.3% | 4.2% | 56.1% | 40.6% |
Nutritional Tips
I would say this dish is balanced and healthy because of its content: some protein, fibre, low fat and salt, no sugar and little carb. You may include starchy food for the main meal such as rice, quinoa or potatoes. If you are eating this recipe as a main dish, you may reduce carb intake from another side/main dish as root vegetables tend to contain more carbs compared to other vegetables. Or if you are following a low-carb diet, this is a good option. Lotus roots are quite filling when you eat, so it may help you from overeating. Not only this dish is healthy, but also it is crunchy and tastes really nice.
Lotus roots are known as renkon:レンコン/蓮根 in Japanese and they may help reduce blood cholesterol, sugar, body weight and constipation due to their fibre content. Lotus roots are actually quite versatile and they can be cooked as tempura, kinpira, sautée, burger, hamburger steak, chips, salad, and pasta.
Mignonne Nutri-Cuisine 