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

2014-06-25

Asari to asupara no pasuta / pasta with clams and asparagus

Pairing ingredients that are in season is always a great idea. Juicy sliced asparagus is added to pasta alle vongole for a superb marriage of flavors.




489 calories per serving (1/2 of recipe); 25.9 g protein; 9.1 g fat; 72.3 g carbohydrate; 67.9 g net crabs; 663 mg sodium; 24.0 mg cholesterol; 4.4 g fiber


2014-06-22

Yakinasu-iri nyumen / warm somen noodles and grilled eggplant in broth

A gentle nyumen -- somen noodles in warm broth – with a creamy texture and the toasty aroma of grilled eggplant. When prepared with fewer somen thin wheat noodles, this can be served as a pleasant side soup (like miso soup that accompanies other dishes).





414 calories per serving (1/2 of recipe); 18.6 g protein; 2.1 g fat; 79.6 g carbohydrate; 74.7 g net carbs; 555 mg sodium; 43.0 mg cholesterol; 4.9 g fiber

2014-06-19

Shiifuudo no remon karee / seafood lemon curry

An easy seafood curry that goes well with either rice or couscous. Lemon adds a refreshing touch with its mild sourness. Great when temperatures start to climb in summer.




247 calories per serving (1/4 of recipe); 27.1 g protein; 5.6 g fat; 21.0 g carbohydrate; 17.1 g net carbs; 356 mg sodium; 67.0 mg cholesterol; 3.9 g fiber

When serviced with 150 g steamed rice:
499 calories per serving; 30.9 g protein; 6.1 g fat; 76.7 g carbohydrate; 72.3 g net carbs; 358 mg sodium; 67.0 mg cholesterol; 4.4 g fiber

2014-06-12

Kinshi uri no tosazu-ae / spaghetti squash in bonito flake infused sweetened rice vinegar dressing

One of the standard Japanese dishes featuring kinshi uri (somen kabocha) spaghetti squash. Adding katsuobushi bonito flakes to sweetened rice vinegar gives a nice underlying punch to this dish. A tiny amount of mitsuba also accentuates the overall flavor. A small and refreshing side dish.




32 calories per serving (1/2 of recipe); 1.0 g protein; 0.1 g fat; 6.2 g carbohydrate; 5.2 g net carbs; 139 mg sodium (with 50% reduced-sodium soy sauce; 177 mg with regular soy sauce); 1.0 mg cholesterol; 1.0g  fiber

2014-06-07

Kaisen chukadon / Chinese-style seafood saute over steamed rice

A tasty Japanese donburi of a classic Chinese dish. This is a reduced-sodium version of a previously posted chukadon recipe. It uses more vinegar than the original recipe and much less soy sauce and oyster sauce, but the sourness is milder... Why? Vinegar is boiled (in microwave) to get rid of excess sourness, leaving just enough sour taste and a sensation that mimics saltiness. This recipe also uses Shaoxing wine instead of sake to ensure a flavorful outcome. All in all, this is a very satisfying dish that sticks to your ribs.




When served with 150 g steamed rice:
401 calories per serving (1/2 of recipe); 15.8 g protein; 2.8 g fat; 74.9 g carbohydrate; 71.4 g net carbs; 521 mg sodium (with 50% reduced-sodium soy sauce; 673 mg with regular soy sauce); 37 mg cholesterol; 3.5 g fiber

2014-06-04

Gobo to satsumaage, shimeji no donburi / burdock root, deep-fried fishcake and shimeji mushrooms over steamed rice

This is a reduced-sodium version of my standard gobo donburi. By desalinating satsumage fishcake and replacing part of soy sauce with rice vinegar, you can enjoy a tasty donburi without worrying about getting too much sodium!




When served with 150 g steamed rice:
353 calories (1/2 of recipe); 11.2 g protein; 3.6g fat; 65.5 g carbohydrate; 62.8 g net carbs; 320 mg sodium (with 50% reduced sodium; 548 mg with regular soy sauce); 107 mg cholesterol; 2.7 g fiber

2014-06-01

Seiyo meshida no jon / jeon Korean piccata with lady fern fiddleheads

Jeon Korean piccata is another easy way to enjoy the delicate harvest of the season!




When made with kogomi and served with dipping sauce made with 50% reduced-sodium soy sauce and diluted with water:
82 calories per serving (whole recipe); 3.8 g protein; 5.0 g fat; 5.6 g carbohydrate; 3.0 g net carbs; 75 mg sodium; 71 mg cholesterol; 2.6 g fiber