Gobo Stir-Fry

Eat Healthy

Ugly fruits and vegetables are on trend in the culinary community, as more and more people are stepping out of their comfort zones to try foods that, visually, are a little … scary. 

Case in point: The fibrous root vegetable gobo. 

“You shouldn’t be afraid to try gobo!” says Sayuri Asano, a registered dietitian with Kapiolani Medical Center for Women & Children. 

“It’s a food; it’s not going to bite you!” Asano laughs. “Even if a food doesn’t look ‘pretty,’ you never know what to expect – you may be pleasantly surprised!” 

Also known as burdock, gobo originated in Northern Asia and is a popular ingredient in Japanese cuisine. It has a crisp, sweet taste that when cooked takes on a flavor similar to that of an artichoke. 

“Gobo is a good source of fiber,” Asano says, adding that it also is high in potassium but low in sodium and calories. 

This extremely versatile vegetable can be served multiple ways – boiled, roasted, stewed, braised – you can even slice the root into thin slivers and bake it to make a healthy chip-like snack! 

Below, Asano shares her favorite way to serve gobo – finely shredded and mixed with carrots, shirataki and soba sauce. 

“When making Gobo Stir-Fry, if you do not care for the crunchy texture of the gobo, add a little more liquid and simmer a little longer,” Asano suggests. “Also, you can add chili pepper flakes for extra spiciness.” 

 

Gobo Stir-Fry

Appetizer: Serves 10

Entrée: Serves 3

 

Ingredients:

1 1-pound package frozen kinpira mix (if using fresh vegetables, approximately 2 gobo, shredded, and 1 large carrot, shredded)

1 package shirataki noodles

1/2 pound lean ground chicken, pork or beef

1/4 cup soba sauce (concentrated sauce)

1/4 cup green onion, chopped

Sesame seed oil, to taste

Sesame seeds, to garnish

 

Directions:

1. Wash shirataki well with hot water and chop it short.

2. Toss ground meat in a nonstick stir-fry pan and stir and cook well.

3. Add kinpira mix and cook until vegetables become soft.

4. Add chopped shirataki and cook well.

5. Add soba sauce and 2 tablespoons water. Simmer until sauce thickens.

6. Remove from heat and serve with green onion, sesame seed oil and sesame seed.

 

Nutritional Information per appetizer serving (2.5 ounces):

Calories: 70; Carbohydrates: 3g; Protein: 5g; Total Fat: 3g

 

Nutritional Information per entrée serving (6 ounces):

Calories: 170; Carbohydrates: 20.5g; Protein: 11.5g; Total Fat: 7.5g

Published on: October 14, 2015