49 calories per serving (1/3 of recipe); 3.3 g protein; 0.9 g fat; 6.7 g carbohydrate; 4.7 g net carbs; 134 mg sodium (with 50% reduced-sodium soy sauce; 185 mg with regular soy sauce); 5 mg cholesterol; 2.0 g fiber
10 g hijiki seaweed
2 chikuwa fishcakes (62 g in photo)
Small handful green vegetables (36 g saishin yu choy sum in photo)
1 small knob ginger
1/2 taka no tsume red chili pepper (slices)
1/2 tsp oil
150 cc dashi
1 tbsp sake + mirin (equal parts)
1/2 tsp kurozu brown rice vinegar
1 tsp soy sauc
Soak hijiki in plenty of water for 15-20 minutes to rehydrate.
Boil chikuwa to desalinate.
Here, chikuwa is placed with water in a container, covered, microwaved for 2 minutes, and left to sit in the same water for 15 minutes.
Thinly slice ginger.
Cut yu choy sum into 3-4 cm.
Thickly slice chikuwa diagonally.
In a pot, heat oil, and saute ginger on medium low heat until fragrant.
Add hijiki, and saute for 1-2 minutes.
Add dashi, sake, mirin, kurozu and half of specified amount of soy sauce, and bring to boil.
Once boiling, reduce heat to medium low, and simmer for 6-7 minutes.
Add chikuwa, mix, and continue simmering until liquid is almost gone.
Meanwhile, boil or microwave yu choy sum; drain or let cool (uncover if microwaved).
Add remaining soy sauce, mix well, and cook 1-2 minutes while stirring often.
Immediately before serving, mix in yu choy sum.
- Both using kurozu and adding soy sauce at two different times are intended to reduce the amount of soy sauce.
- Yu choy sum is added at the very end in order to maintain its green color. If color is not a concern, it can be added immediately after hijiki is ready in Process 9 above or can be cooked with hijiki instead of boiling or microwaving it separately.
- This is a handy addition to bento. If using it for bento, put aside some yu choy sum and mix it in when putting this dish in the lunchbox. A bright green color is always pleasant when you open a bento.
- Sauteing is optional. It is to reduce the raw "seaweed" taste of hijiki while adding a rich note to the dish.
- Any green vegetable, including leafy greens and beans, works fine. Root vegetables such as carrots, gobo burdock root and renkon lotus root are also a nice addition.
- 1/2 of recipe above: 73 calories per serving; 4.9 g protein; 1.3 g fat; 10.0 g carbohydrate; 7.0 g net carbs; 201 mg sodium (with 50% reduced-sodium soy sauce; 278 mg with regular soy sauce); 8 mg cholesterol; 3.0 g fiber
(Last updated: January 24, 2014)