Brown Rice and Squid Gimbap: A Delicious and Healthy Diet Recipe
Kim Shin Young’s Diet Secret! Brown Rice Squid Gimbap Recipe – The Diet Dish That Tastes Better the More You Chew (SSTP)
Introducing the Brown Rice Squid Gimbap recipe, a diet food that gained popularity after being featured on ‘My Little Old Boy’ with Kim Shin Young! This healthy recipe offers both chewing satisfaction and a filling meal, making it perfect for dieters and a great everyday meal option. The fantastic combination of squid and aged kimchi provides a deep flavor without needing extra seasoning, making it truly appealing. We’ve detailed the entire process, from preparing the squid to finishing the gimbap, including useful tips and a video. Make this healthy and delicious gimbap right away and enjoy!
Rice Ingredients
- Brown rice 7 : White rice 3 ratio
- Konjac rice (optional)
Gimbap Filling Ingredients
- 1 squid
- 3-4 leaves of well-fermented aged kimchi
- 1-2 sheets of gim (seaweed sheets for gimbap)
- 1 squid
- 3-4 leaves of well-fermented aged kimchi
- 1-2 sheets of gim (seaweed sheets for gimbap)
Cooking Instructions
Step 1
First, prepare the rice for the gimbap. Kim Shin Young recommends a ratio of 7 parts brown rice to 3 parts white rice for the tastiest and best diet gimbap. Increase the proportion of brown rice if you’re prioritizing health.
Step 2
Soak the brown rice for at least 3 hours. Soaking it thoroughly will reduce its chewy texture, making it softer and more enjoyable to eat.
Step 3
For an even healthier and more filling option, consider adding konjac rice that’s shaped like grains. Konjac rice is low in calories and high in moisture, making it great to mix with rice. Since it’s shaped like rice grains, it blends seamlessly without feeling out of place, making it easy to consume. It’s a great alternative if you can’t give up rice while dieting.
Step 4
Mix the prepared brown rice, white rice, and (optional) konjac rice, then cook using the brown rice setting. Ensure the rice is cooked to a fluffy texture.
Step 5
Prepare the aged kimchi, which will be key to the gimbap’s flavor. While it’s best to minimize seasonings in diet food, well-fermented kimchi offers excellent flavor on its own. Prepare about 3-4 leaves of aged kimchi and rinse them lightly. Be careful not to rinse too vigorously, as this can diminish the kimchi’s savory taste.
Step 6
After thoroughly squeezing out the water from the rinsed kimchi, tear it lengthwise into bite-sized strips.
Step 7
Drizzle a little perilla oil over the torn kimchi and gently mix by hand. Although perilla oil is high in calories, using a small amount in food can enhance flavor and offer health benefits. Avoid excessive use.
Step 8
Now it’s time to prepare the squid. If you purchased pre-cleaned squid, you can skip this step. If you bought a whole squid, first cut the squid’s body lengthwise. (Tip: Squid prices have risen significantly, so choosing fresh squid is important.)
Step 9
Remove the internal organs from inside the squid’s body.
Step 10
The organs are connected to the tentacles, so cut them off cleanly with a knife.
Step 11
In the center of the squid’s tentacles, you’ll find the squid’s beak.
Step 12
You can easily remove this beak by grasping it with your fingers and pulling it out.
Step 13
Inside the squid’s body cavity, after removing the organs, you’ll find a thin, bone-like structure running lengthwise (similar to a cuttlebone). Grasp this and pull it out. Make sure to clean out the area near the squid’s ear-like fins as well.
Step 14
Boil water and blanch the prepared squid. Do not add any seasonings to the water. The squid is cooked when it turns white and changes color. Remove it from the water.
Step 15
Cut the blanched squid body crosswise into pieces suitable for gimbap.
Step 16
Cut the tentacles into bite-sized pieces at the connecting points.
Step 17
After the brown rice is well-cooked, let it cool slightly. Then, add half a tablespoon of perilla oil and gently mix by hand. The rice should have a glossy sheen and a sticky texture.
Step 18
All the ingredients are now ready! Let’s start making delicious brown rice squid gimbap.
Step 19
Lightly brush the cutting board with perilla oil to prevent the gim from sticking. Also, lightly brush both sides of the gimbap gim with perilla oil. To prevent the gimbap from bursting, spread the brown rice thinly on the gim. The amount of rice can be adjusted to your preference, but a thin layer is recommended.
Step 20
Next, generously layer the sliced squid on top of the rice. (Tip: You can even use the whole squid! It’s wonderful to be able to enjoy plenty of squid even while dieting! You can set aside any leftover squid to eat separately.)
Step 21
Add the rinsed and seasoned aged kimchi generously over the squid. The natural umami of the squid and the moderate saltiness of the kimchi create a delicious diet dish without any additional seasoning. This is the biggest advantage of this recipe!
Step 22
Lightly brush the edges of the gim with perilla oil and roll the gimbap tightly to prevent it from falling apart. Finally, slice it into bite-sized pieces, and your Brown Rice Squid Gimbap is complete! This one roll is filling enough for a meal.
Step 23
The finished Brown Rice Squid Gimbap is nutty, and the flavor from the aged kimchi ensures it’s not bland at all, proving its excellence as a diet recipe. The combination of chewy squid and crisp kimchi is superb, and the collaboration between squid and aged kimchi is truly applause-worthy. Enjoy a delicious and healthy meal!
