Fiber-Rich Asian Dishes

fullplateapprovedrecipes recipe
tofu, broccoli brown rice

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

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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.

๐Ÿ‘‰ Water-fiber foods are 75% zone foods – whole, unprocessed fruits, vegetables, beans and cooked whole grains. 

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