Ebi to kobashira no gorugonzoora soosu guratan / shrimp and bay scallop gratin with gorgonzola cheese

One of my favorite mac & cheese – a great pairing of gorgonzola cheese and shrimp and scallops. The taste can run from rich to light depending on whether you use heavy cream, milk or soy milk, or a combination. Below is an indulgent dairy version for me, featuring heavy cream and milk, yet the green vegetable (yu choy sum) lightens up the aftertaste for a pleasant flavor overall. Great with wine!

1/2 of recipe:
548 calories; 29.4 g protein; 28.5 g fat; 38.6 g carbohydrate; 34.8 g net carbs; 408 mg sodium; 191 mg cholesterol; 3.8 g fiber

Shiitake to warabi no buriichiizu-yaki / shiitake and bracken with brie cheese

Wow! A great little appetizer that really is something different. Goes well with both Western and Asian dishes.

3 shiitake: 
54 calories; 3.0 g protein; 4.1 g fat; 1.6 g carbohydrate; 0.3 g net carbs; 74 mg sodium; 11 mg cholesterol; 1.3 g fiber

Ainame no dyukuseru-yaki / grilled ling cod with duxelles

Tasty mushroom sauce adds amazing aroma and depth to a simple fish dish. This is a very easy fish dish that looks pretty impressive at the table.

1/2 of recipe:
226 calories; 28.7 g protein; 8.5 g fat; 5.9 g carbohydrate; 4.9 g net carbs; 114 mg sodium; 95 mg cholesterol; 1.0 g fiber

Toriniku no gomadare-yaki / grilled chicken with sesame sauce

Tender, juicy chicken breast with toasty sesame sauce. The chicken is first marinated in sake, then steamed with sauce on top, and finally broiled for a toasty result.
Adapted from "Seikaro Kokusai Byoin no Aijo Kenko Reshipi," a healthy recipe cookbook by St. Luke's International Hospital in Tokyo.

Whole recipe:
382 calories; 33.7 g protein; 23.3 g fat; 5.0 g carbohydrate; 4.0 g net carbs; 291 mg sodium (with 50% reduced-sodium soy sauce; 489-519 mg with regular soy sauce); 126 mg cholesterol; 1.0 g fiber

Mizuna to yakishiitake no ume-ae / mizuna and grilled shiitake mushrooms in plum dressing

Fresh mizuna and earthy grilled shiitake, with light and airy plum-dashi dressing.

Zenzai / sweet azuki soup with rice cakes

A simple, soupy sweet snack with rice cakes.

Atsuage no guriru / grilled deep-fried tofu

Grilled and deep-fried...? Well, not exactly. An easy, satisfying tofu dish.