Burokkorii to mini tomato no gomaae / broccoli and grape tomatoes in sesame dressing

A little side dish to add green and red to your plate. It is very quick to make, as chopping and microwaving broccoli are basically all you need to do (other than preparing dressing, which is also very easy). Fresh tomatoes ensure a light taste for this gomaae, which sometimes can be a bit heavy.

1/2 of recipe:
93 calories; 3.9 g protein; 6.3 g fat; 6.3 g carbohydrate; 3.2 g net carbs; 27 mg sodium (with 50% reduced-sodium soy sauce); 8 mg cholesterol; 3.1 g fiber

Iridori / chikuzen-ni / braised chicken with root vegetables

A classic chicken and root vegetable dish. The softly sweet and salty taste makes it a great companion for plain rice and drinks. It is also a popular osechi dish for the New Year, and is great for bento and picnics.

1/2 of recipe:
213 calories; 12.8 g protein; 11.0 g fat; 14.7 g carbohydrate; 10.8 g net carbs; 243 mg sodium (with 50% reduced-sodium soy sauce & shoyukoji made with 50% reduced-sodium soy sauce, 429 mg with regular soy sauce and shoyukoji made with regular soy sauce); 62 mg cholesterol; 3.9 g fiber

Kiriboshi-daikon to itokon iri yasai yakisoba / vegetable fried noodles with julienned dried daikon radish and konnyaku noodles

Packaged yakisoba noodles with seasoning packs are loaded with sodium -- many products have over 1,000mg per serving. Avoiding them is one solution, but there are other things we can do, such as adding noodle-like ingredients to replace part of the noodles in the package and tweaking seasonings. Kiriboshi-daikon julienned dried daikon radish, one of the noodle substitutes here, has a chewy texture and is rich in fiber and full of umami, providing more than a few advantages. Another yakisoba noodle substitute, itokonnyaku noodles, make this dish low in calories.
One pack of noodles and one pack of seasoning make two servings.

1/2 of recipe:
248 calories; 7.3 g protein; 3.7 g fat; 47.8 g carbohydrate; 39.4 g net carbs; 488 mg sodium; 2 mg cholesterol; 8.4 g fiber

Mushiyasai no karashi-gomazu-dare / steamed vegetables with mustard sesame vinegar sauce

This spicy and nutty sauce is great with any vegetable. Tom likes to use it in a number of ways, including as a condiment for sausages and as a replacement for Western mustard on sandwiches.

1/4 of recipe  (sauce only): 
18 calories; 0.7 g protein; 1.4 g fat; 0.9 g carbohydrate; 0.7 g net carbs; 41 mg sodium (with 50% reduced-sodium soy sauce; 80 mg with regular soy sauce); 0 mg cholesterol; 0.2 g fiber

Karifurawaa to burokkorii no shiokoji tamago sarada, kochujan-fumi / cauliflower and broccoli with hard-boiled egg marinated in salted rice malt, and gochujang

A simple salad with egg-based dressing. A small amount of olive oil helps to make it a bit more creamy, and gochujang Korean pepper paste adds a spicy yet somewhat sweet note. Using a hard-boiled egg marinated in salted rice malt eliminates the need to use mayonnaise, so this rich dressing has a very light aftertaste.

Moyashi to kamaboko, burokkorii no kuki nibitashi / bean sprouts, fishcake and broccoli stems simmered in light broth

Make this and see if others can tell what the light green vegetable is. Juicy and crisp like asparagus, broccoli stems are great in any dish. With the addition of moyashi bean sprouts, this nibitashi has a pleasant texture you can sink your teeth into. As with other moyashi dishes, this also takes just a few minutes once you start cooking. Quick, easy, and tasty.

Eringi to burokkorii no sotee sarada / sauteed king oyster mushrooms and broccoli salad

Tender, somewhat chewy eringi contrasts well with crunchy broccoli. Due to the very light saute, this is like a hot salad.

Yasai yakisoba, shoyu-aji / fried noodles with vegetables, soy sauce flavor

Yakisoba is a popular food for local festivals, school events and outdoor cooking on the riverbank or lakeside. Here is a light, simple version with soy sauce and oyster sauce.

Karifurawaa to burokkorii no karashibitashi / cauliflower and broccoli in light broth with karashi mustard

Steam-roasted cauliflower and broccoli marinated in karashi mustard-infused broth. Karashi's invigorating sharp spiciness compliments the soft flavor of cauliflower well.

Burokkorii to karifurawaa no sarada, tamanegi doresshingu / steamed broccoli and cauliflower salad with onion dressing

A quick salad with a common combination of broccoli and cauliflower. Onion dressing adds a nice final touch.

Baanya kauda / bagna cauda

Bagna cauda sauce tastes great with any vegetable and oven-fresh bread. Here is one example.

Kyabetsu to burokkorii no misoshiru / miso soup with cabbage and broccoli

Another miso soup on the sweet end with cabbage. Broccoli adds a vibrant color.

Burokkorii to ebi no karashizu-ae / broccoli and prawns in mustard vinegar dressing

Pungent karashi mustard accentuates the mild taste of broccoli and prawns. A good small side dish in cool seasons.

Broccoli with mayonnaise

Broccoli and asparagus with oyster sauce

A super simple side dish. Oyster sauce is the only seasoning.