Fiber-Rich Asian Dishes

This week, we’re sharing 5 different recipes to showcase the variety of water-fiber foods and flavors in popular Asian dishes.

Want to receive more meal ideas like this in your email inbox? Sign up for the free Full Plate Living Membership now.

Thai Noodle Salad

Make it a Full Plate Meal: Serve your noodle salad for lunch or dinner. Add only enough dressing to get the right flavor. Fresh orange slices would taste wonderful for dessert.

75% water-fiber foods – edamame, red pepper, yellow pepper, purple cabbage, carrot, scallions, cilantro, orange
25% foods – noodles, dressing

Teriyaki Chicken and Broccoli

Make it a Full Plate Meal: As you plate your meal, visualize and ensure you fill 75% of the plate with broccoli, bell pepper, and brown rice. That will leave the chicken or teriyaki tofu for the 25% part of the plate.

75%water-fiber foods – brown rice, broccoli, bell peppers
25% foods – chicken/tofu

General Tso's Tofu

Make it a Full Plate Meal: Serve your General Tso's tofu on a bed of brown rice and sauteed veggies for a satisfying 75% meal.

75% water-fiber foods – brown rice, broccoli, bell peppers, green onions, carrots, cauliflower
25% foods – tofu, sauce

Recipe Note: Add carrots, cauliflower, or any other favorite vegetables to increase the amount of fiber foods in this meal.

Thai Sweet Potato Green Curry

Make it a Full Plate Meal: Serve your 30-minute curry over brown rice or cauliflower rice. Fresh mango slices would make for a refreshing dessert.

75% water-fiber foods – sweet potato, red onion, garlic, chickpeas, spinach, brown rice, cauliflower rice, mango
25% foods – coconut milk white rice

Recipe Note: Use lite coconut milk to reduce the amount of saturated fat.

Sweet Potato Fried Rice

Make it a Full Plate Meal: Enjoy our sweet potato fried rice with a side of edamame. Fresh kiwi would round out the meal nicely.

75% water-fiber foods – sweet potato, scallions, red bell pepper, broccoli, carrot, cilantro, edamame, kiwi
25% foods – egg, oil

Recipe Note: Use only 1 tablespoon of oil to reduce the amount of unnecessary fat.

👉 Water-fiber foods are 75% zone foods – whole, unprocessed fruits, vegetables, beans and cooked whole grains.