Eat rice dumplings but don’t get fat! Beetroot + brown rice = 1 bowl of rice

The Dragon Boat Festival is approaching, and the fragrant rice dumplings are making people salivate. However, nutritionists remind us that traditional rice dumplings are high in fat, calories and lack of fiber. One commercially available rice dumpling has about 600 calories, which is equivalent to the calories of two bowls of rice. However, DIY "healthy beetroot rice dumpling" is not only low in calories, about the same as one bowl of rice, but also rich in dietary fiber. It can also help you save money, lose weight and eat healthy and nutritious food.

Most traditional rice dumplings sold in the market are high in fat, calories, and lack in dietary fiber, and eating too much of them can easily lead to obesity. (Photo/File Photo)

Chiu Yu-wen, a nutritionist at the Department of Nutrition at Tainan Chi Mei Medical Center, pointed out that the "Healthy Beetroot Rice Dumpling" has 285 calories, which is about the calories of a bowl of rice; it contains 13 grams of protein, 4 grams of fat, 47 grams of carbohydrates, and 2.5 grams of fiber; in particular, every 100 grams of beetroot contains 2.8 grams of dietary fiber, which can promote intestinal peristalsis.

Generally speaking, a 180-gram northern egg yolk rice dumpling contains 675 calories, while the same weight of southern egg yolk rice dumpling contains 615 calories. Without egg yolk, a 160-gram northern roast pork rice dumpling contains only 375 calories, while a southern hometown rice dumpling contains 400 calories. However, a beetroot health rice dumpling contains only about 285 calories, half the calories, and tastes just as delicious.

"Healthy beetroot rice dumplings": Eat rice dumplings without overindulgence

Material:

2 pieces of bamboo leaves, a little beetroot juice, 25g brown rice, 30g round glutinous rice, 30g beetroot, 35g pork tenderloin, 1 dried mushroom, 1 chestnut, a little shallot and dried shrimp.

practice:

1. Wash the brown rice and glutinous rice, add appropriate amount of beetroot juice and soak them in water for 30 minutes, then steam them for later use. Soak the chestnuts until soft and peel them for later use.

2. Add a little oil, sauté dried shrimp and mushrooms over low heat until fragrant. Then add beetroot, pork tenderloin, chestnuts and shallots and stir-fry until well combined. This is the filling.

3. Take two pieces of zong leaves and overlap them, then wrap the brown rice, round glutinous rice and stuffing into zongzi.

4.Put it in a steamer and steam for about 30 minutes until cooked.

Beetroot healthy rice dumpling has only 285 calories, which complies with the principle of "low oil, low salt, low calories and high fiber". (Photo courtesy of Chi Mei Medical Center Nutrition Department)

Nutritionist Qiu Yuwen emphasized that the beetroot rice dumpling is made with half brown rice and half glutinous rice, and is added with beetroot, pork tenderloin, dried mushrooms, chestnuts, a small amount of shallots and dried shrimps. After being steamed for more than two hours, the delicious and healthy beetroot rice dumpling is ready.

In terms of nutrition, beetroots are low in sugar and high in fiber. Like red and white radishes, they are vegetables rather than grains and root tubers. Naturally, they have lower calories than grains and root tubers. They are also a good source of folic acid, riboflavin, and vitamins A, C, and K.

In particular, the healthy beetroot rice dumpling, which partially replaces glutinous rice with brown rice, has a higher fiber content and is more suitable for the elderly, people with poor gastrointestinal function or diabetes. It is recommended not to eat more than one piece a day. It is best to pair it with vegetables and fruits so that you can easily enjoy the delicious taste.

[Nutritionist's Tips]: Healthy Zongzi 3 Low and 1 High

Currently, the fillings of rice dumplings sold on the market generally use high-oil and high-cholesterol ingredients, and glutinous rice is difficult to digest, so it is recommended that you choose healthy ingredients and DIY them yourself. As long as you choose the ingredients carefully and grasp the principle of "3 lows and 1 high" (low oil, low salt, low calories, high fiber), you can easily make healthy rice dumplings that are delicious and nutritious.

★《Eat Zongzi in a healthy way! 》Eat more fruits to relieve bloating~