All recipes are for 2 servings unless noted. Oil is canola oil and salt is kosher salt.

2014-04-29

Ika-iri unohana / saute-simmered soybean pulp with calamari

A gentle and comforting okara dish with the added touch of calamari.




57 calories (1/4 of recipe); 3.9 g protein; 1.6 g fat; 5.7 g carbohydrate; 2.4 g net carbs; 97 mg sodium (with 50% reduced-sodium soy sauce; 152 mg with regular soy sauce); 32 mg cholesterol; 3.3 g fiber


<Ingredients>


(Serves 3-4)

100 g okara soybean pulp
3 small calamari (98 g California market squid in photo; 54 g cleaned)
1 hoshi-shiitake dried shiitake mushroom
1 small carrot (40 g in photo)
1 green onion

1 tsp sake
1 tsp mirin
1/2 tsp rice vinegar
2 tsp soy sauce
1/4 tsp shiokoji salted rice malt
1/2 tsp oil


<Directions>
1.

Rehydrate dried shiitake by microwaving it with some water (or soak for a few hours or overnight).

2.

Microwave okara for 1-2 minutes until dry and powdery, mixing every 30-40 seconds.

3.

Julienne carrot. Thinly slice green onion diagonally.
Squeeze out excess water from rehydrated shiitake (save rehydration water), and thinly slice.
Clean and cut calamari into 1-2 cm.

4.

Add water to shiitake rehydration water to obtain 80-90 cc.

5.

In a pot, heat oil, and salute calamari on medium heat until it starts to turn opaque.



Add carrot, and saute.
When carrot is coated with oil, add shiitake, and continue sauteing.

Add white section of green onion, and quickly mix.

6.

Add water + shiitake rehydration water mixture, sake, mirin and rice vinegar, bring to boil, and simmer for a few minutes.


7.

Add soy sauce, and mix.

Add okara, mix, and simmer until desired moisture level is achieved (5-10+ minutes), stirring from time to time.


8.

Taste, and add shiokoji as necessary.

9.

Mix in green section of green onion.
Ready to serve.

<Notes>
  • Okara is first microwaved in order to dry it out so that it absorbs flavor during main cooking. Instead of microwaving, it can be dry sauteed (without oil).
  • Stop cooking when okara still seems somewhat moist.
  • Keeps in the fridge for a couple of days.
  • Cooked (blanched or microwaved) peas or green beans are a nice addition or replacement for green onion. If using, add them at the very end, so that the color is preserved better.
  • 1/3 of recipe above: 76 calories; 5.2 g protein; 2.1 g fat; 7.6 g carbohydrate; 3.2 g net carbs; 129mg sodium (with 50% reduced-sodium soy sauce; 203 mg with regular soy sauce); 43 mg cholesterol; 4.4 g fiber


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