Bulk Kimbap

This is a higher protein, more moderate carb kimbap than what we grew up eating, but with the same core flavors. This is intended to be a good frozen post workout meal that I can reheat and head to the gym first thing in the morning.

Makes 17 kimbap rolls.

Recipe:

• Rice

  • 4 cups dry. Steam. Mix 1/3 cup vinegar, 1 tbps sugar, 1.5 three finger pinches kosher salt, 1/2 tbsp sake or rice wine. Cut rice sauce into steaming hot rice in bowl, let cool with damp rag over bowl.

• 1.5 cups pickled radish (danmuji—>julienne)

• 1.5 cup korean spinach (Sigeumchi-namul)

• 4 eggs + 8 egg whites: beat with salt. Cook like crepes (make 3 of equal size), cut into 3/4 inch strips.

• 4lb lean ground chicken, stir fried with soy sauce, sesame oil, garlic powder, msg.

• Freeze on sheet tray, combine into gallon freezer bag once frozen solid.

• Reheat: wrap loosely in damp paper towel. Microwave 1.5 min, flip so bottom is now top, microwave another 1.5 min…or 2.5 min total without flipping.

Micronutrients

• Cholesterol: ~95 mg (32% DV)

• Sodium: ~400 mg (17% DV)

• Potassium: ~430 mg (9% DV)

• Iron: ~2.1 mg (12% DV)

• Calcium: ~55 mg (4% DV)

• Vitamin A: ~160 µg RAE (18% DV)

• Folate: ~85 µg DFE (21% DV)

• Vitamin B12: ~0.7 µg (29% DV)

• Vitamin C: ~4 mg (4% DV)

• Magnesium: ~45 mg (11% DV)

• Phosphorus: ~230 mg (18% DV)

• Zinc: ~1.6 mg (15% DV)

Measurements for 1 roll

• Cooked rice: 60 g

• Lean ground chicken (cooked): 70 g

• Egg strips: 20 g

• Sigeumchi-namul (spinach): 15 g

• Pickled radish (danmuji): 10 g

• Gim: 1 sheet (~2 g)

Nutrition facts for 1 roll

• Calories: 275 kcal

• Protein: 27 g

• Carbohydrates: 23 g

  • Fiber: 1.8 g

  • Sugars: 1.5 g

• Fat: 8.1 g

  • Saturated fat: 1.4 g

  • Monounsaturated fat: ~4.7 g

  • Polyunsaturated fat: ~1.7 g