Low sugar and low calorie! Easy recipes for Jerusalem artichoke, a delicious food to choose even while dieting

Hello. I am Ayumi Nakaganji, a chef.

Jerusalem artichokes are in season now and are delicious.

Although it has the word "potato" in its name, it is a healthy food that contains almost no starch and is low in sugar and calories. It also contains the water-soluble dietary fiber "inulin," making it a popular food among people who are dieting or want to control their sugar intake. (*1)

When I first saw it, I wondered how to eat it because it looked like ginger. A friend of mine actually bought it by mistake, thinking it was ginger. He also said that he didn't know how to eat it at the time.

Image: Ayumi Chuganji

Jerusalem artichoke itself has a simple flavor with no strong taste, and when eaten raw it is crunchy, but when cooked it becomes fluffy and soft. It is delicious no matter how you cook it, whether fried, baked, or boiled.

This time, we will introduce you to a recipe using Jerusalem artichoke.

1: The delicious crunchy texture of raw Jerusalem artichoke and steamed chicken salad with sesame mayonnaise

Jerusalem artichoke can be eaten raw, but it has a distinctive earthy smell similar to that of burdock, which can be a bit off-putting. However, when mixed with sesame paste, this becomes less of an issue.

This salad is addictive, with the crisp, satisfying texture of Jerusalem artichoke, similar to that of pears and lotus root. You'll definitely be asked "What is this?"!

Image: Ayumi Chuganji

[Ingredients] (Serves 2)
Jerusalem artichoke・・・100g
Boiled chicken (steamed chicken is also acceptable)・・・50g
Mayonnaise...1 tablespoon
White sesame paste・・・1 tablespoon
White pepper...a little
Salt... a pinch

<How to make>

(1) Wash the Jerusalem artichoke thoroughly with a scrubbing brush and cut it into thin strips. Break the boiled chicken into pieces with your hands.

(2) Place all ingredients in a bowl and mix.

If you don't have boiled chicken, you can use a can of tuna (1/2 a can).

If you are going to eat it raw, try to use the freshest possible ones.

2: When simmered it becomes thick and sweet! "Western-style rice cooked with Jerusalem artichoke and bacon"

This is a delicious rice dish with Jerusalem artichoke, which is cooked until it becomes soft and fluffy like boiled turnip.

Even if you tend to eat too much rice, you feel less guilty if you bulk it up with Jerusalem artichoke.

Image: Ayumi Chuganji

[Ingredients] (Serves 2-3)
Rice・・・2 cups
Jerusalem artichoke・・・150g
Bacon・・・40g
Consomme (granules)...2 teaspoons *If using cubes...1
Salt... a pinch
Olive oil...1/2 tablespoon
Black pepper...appropriate amount

<How to make>

(1) Wash the rice and soak it (30 minutes in summer, 60 minutes in winter). Wash the surface of the Jerusalem artichoke thoroughly with a scrubbing brush and roughly chop it. Cut the bacon into strips.

(2) Put rice and water up to the 2 cups line in a rice cooker. Add the consomme and mix well. Add the bacon, Jerusalem artichoke, and olive oil on top and cook.

(3) Mix everything together roughly and add salt to taste. Serve in a bowl and sprinkle with black pepper.

In addition to the ways we introduced this time, we also recommend chopping it raw and adding it to natto, stir-frying it with bacon, or adding it to miso soup. (Text by Ayumi Nakaganji)
*This article is based on information at the time of publication. (*1) Food Composition Database (Ministry of Education, Culture, Sports, Science and Technology)

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