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Reporter Jiwoo Choi's story
Bread has a high glycemic index (GI), making it a food that diabetics should consume cautiously. White bread has a GI of 70.7, rye bread 69.2, and whole wheat bread 50. One slice of bread has the same carbohydrate content as a third of a bowl of rice. Today, I made a sandwich with tofu instead of bread to reduce my blood sugar and calorie burden.
Diabetic Diet with Severance Hospital
Today's recommended recipe has arrived!
Tofu sandwich
Wrapping the finished tofu sandwich in plastic wrap or parchment paper will help keep the tofu in its shape and make it easier to eat. Enjoy!
What's different?
Tofu instead of bread
By replacing bread with tofu, we've lowered carbohydrate and fat content while increasing protein. The vegetable protein in tofu is rich in glycine and arginine, which aid in insulin secretion and help regulate blood sugar levels. Tofu is over 80% water, making it a filling food that keeps you feeling full for a long time, even with a small portion. The soybeans used in tofu are rich in isoflavones, which are beneficial for vascular health, including regulating blood cholesterol levels.
Basil, the king of herbs
Basil is a spice that enhances the flavor of dishes with its distinctive aroma. It also has various health benefits. Rich in vitamin K, it helps strengthen the bones of diabetics who are vulnerable to high blood sugar levels. According to research by the Department of Food and Biotechnology at Chungbuk National University, basil had the highest vitamin K content among 136 foods analyzed by the research team. Basil boosts immunity by reducing inflammatory cytokines that damage the immune system. A study from Pennsylvania State University in the United States found that cooking with basil reduced inflammatory cytokine levels in the body.
Tomatoes that go perfectly with basil
Tomatoes are a vegetable that helps replenish moisture, boasting a water content of up to 95%. Maintaining a high water content in the body promotes metabolism and lowers blood sugar levels, benefiting vascular health. They are also rich in vitamin A, iron, calcium, and zinc, helping prevent diabetic complications. They also pair perfectly with the basil used as a spice in this dish, enhancing the tart flavor of the tomatoes.
Ingredients & Recipe (for 1 serving)
tofu 1st, chicken breast 1 lump (100 g), tomato 1/2, apologize 1/4, lettuce Chapter 1, egg 1 piece, salt a little, olive oil 1 tablespoon, Dried basil a little
1 Cut the chicken breast in half and marinate it in olive oil, a little salt, and dried basil for about 30 minutes.
3 . Place the cut tofu on a kitchen towel to remove moisture, then sprinkle with salt and season.
4 . Cut the lettuce into appropriate sizes for the size of the tofu.
5 . Slice the tomatoes into 5mm thick slices and wipe off the moisture.
6 . Peel the apples and slice them thinly.
7 . Fry the marinated chicken breast in a frying pan until golden brown.
8 . Dip the tofu in egg water and fry.
9 . Place lettuce, chicken breast, tomato, apple, and lettuce on one side of the tofu and cover with the remaining side to make a sandwich.
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Sandwich Recipe with Tofu Instead of Bread
Removing the moisture from the tofu is the most important part.
The filling ingredients are unlimited depending on your taste.
It can be changed~
This will be a delicious sandwich!!!