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
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
Rehydrate dried shiitake by microwaving it with some water (or soak for a few hours or overnight).
Microwave okara for 1-2 minutes until dry and powdery, mixing every 30-40 seconds.
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.
Add water to shiitake rehydration water to obtain 80-90 cc.
In a pot, heat oil, and salute calamari on medium heat until it starts to turn opaque.
Add carrot, and saute.
Add water + shiitake rehydration water mixture, sake, mirin and rice vinegar, bring to boil, and simmer for a few minutes.
Add soy sauce, and mix.
Taste, and add shiokoji as necessary.
Mix in green section of green onion.
- 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