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

2014-07-30

Hiyayakko / chilled soft tofu with condiments

This simple tofu dish is a favorite of my father. For him, thinly sliced green onion and grated ginger are essential as condiments or toppings, and whatever is available in the garden -- including shiso perilla leaves and myoga Japanese ginger buds -- are sliced up and added in summer.



89 calories (1/2 of recipe); 8.2 g protein; 4.9 g fat; 2.7 g carbohydrate; 1.9 g net carbs; 94 mg sodium (with 50% reduced-sodium soy sauce; 173 mg with regular soy sauce); 0 mg cholesterol; 0.8 g fiber

2014-07-25

Petoraaru karei no kankoku-fu pirikara-ni / braised petrale sole in mildly spicy sauce, Korean style

An easy and tasty fish dish with a Korean twist. Tastes good with plain rice or drinks.




226 calories (1/2 of recipe); 26.4 g protein; 5.1 g fat; 12.0 g carbohydrate; 11.5 g net carbs; 340 mg sodium (when using shoyukoji made with 50% reduced-sodium soy sauce); 62 mg cholesterol; 0.5 g fiber

2014-07-19

Nasu no dengaku / eggplant with sweet miso sauce

Creamy eggplant highlighted with sweet & salty miso sauce. While deep-frying is an orthodox method for this dish, the eggplant below is sauteed (with a somewhat large amount of oil) for easier preparation.




114 calories (1/2 of recipe); 2.2 g protein; 7.1 g fat; 10.2 g carbohydrate; 6.9 g net carbs; 170 mg sodium; 0 mg cholesterol; 3.3 g fiber

2014-07-16

Petoraaru karei no shioyaki, kinomezu-gake / grilled petrale sole with young sansho leaf dressing

The fresh citrus note of young sansho leaves brings out the sweet taste of petrale sole in season. A very pleasant, light dish.




116 calories per serving (1/2 of recipe; tomatoes in photo excluded); 22.3 g protein; 1.4 g fat; 1.5 g carbohydrate; 1.5 g net carbs; 250 mg sodium; 57 mg cholesterol; 0 g fiber

2014-07-10

Shincha gohan / steamed rice with first-flush green tea leaves

In late spring through early summer, you see the expression "shincha" here and there in Japan. This is the first flush of sencha -- a type of everyday green tea that most Japanese would probably think of when they hear the word "ocha." While not a premium tea like gyokuro, which is steeped at much lower temperature to bring out its mellow, velvety note and texture, shincha is still highly prized for a somewhat light, young and clean "green" taste and aroma. It is available only for a limited time each year, and to take advantage of this seasonal tea, it is often used as an ingredient in food. This is just one of many examples.




276 calories per serving (1/2 of recipe); 5.5 g protein; 0.8 g fat; 58.8 g carbohydrate; 57.7 g net carbs; 55 mg sodium; 5 mg cholesterol; 1.1 g fiber

2014-07-05

Kanizu / crab dipping sauce

Pleasant and refreshing. A common dipping sauce for boiled crab in Japan. It is basically a mild rice vinegar-based dressing that perfectly brings out the sweet flavor of our local Dungeness crab. Yuzu and lemon juice add a soft, zesty punch without overpowering the delicious crab itself.




15 calories per serving (1/2 of recipe); 0.1 g protein; 0 g fat; 2.8 g carbohydrate; 2.8 g net carbs; 35 mg sodium; 0 mg cholesterol; 0 g fiber

2014-07-03

Tamago fuwafuwa / steamed egg soufle over broth

This simple egg dish with a very descriptive name (fluffy egg) may not look like anything special today, but it is supposed to be the oldest egg dish on record in Japan, dating back to the early 17th century when the dish was served to the privileged few in power. It took some time to spread to lesser folks, but by the 19th century it was a popular dish, although still considered to be very special. Tamago fuwafuwa can be as plain as dashi and egg topped with pepper or some herbs. Below is slightly indulgent version featuring shimeji mushrooms, shrimp and sea scallops.




92 calories per serving (1/2 of recipe); 11.9 g protein; 2.9 g fat; 3.6 g carbohydrate; 3.0 net carbs; 267 mg sodium; 145.0 mg cholesterol; 0. 6g fiber