Seri to toriniku no karashijoyu-ae / water dropwort and chicken in mustard soy sauce dressing

Seri water dropwort goes really well with chicken. Here is a quick, light side dish using boiled chicken from making chicken stock.

57 calories (1/2 of recipe); 8.2 g protein; 1.3 g fat; 1.3 g carbohydrate; 0.9 g net carbs; 83 mg sodium (with 50% reduced-sodium soy sauce; approximately 180 mg with regular soy sauce); 39 mg cholesterol; 0.4 g fiber

Toriniku no shiokoji remon mushi / steamed shiokoji-marinated chicken in lemon juice

Juicy and tender. A super easy and light chicken dish with shiso green perilla sauce. Tastes great hot or cold.

1/2 of recipe:
221 calories; 20.3 g protein; 13.2 g fat; 3.7 g carbohydrate; 3.6 g net carbs; 141 mg sodium; 81 mg cholesterol; 0.1 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

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

Toriniku to piinattsu no togarashi-itame / gong bao ji ding / kung pao chicken

A popular Chinese dish originally from Sichuan. Here is a colorful, sauteed version for home kitchens. Make sure to marinate chicken long enough for maximum flavor, and toast peanuts well prior to use for a nice crunch.

Negima / grilled chicken with green onion on skewers

A common yakitori grilled chicken variation with negi green onion. Great either with salt or tare sauce.

Tori no karaage / fried chicken

The standard dish for picnics, parties and bento lunch boxes – probably one of the top 10 bento items I made in my high school days. I’m still using the same recipe.

Gobo to toriniku no amakarani / salty-sweet simmered burdock root and chicken

The satisfying deep flavor of burdock root meets tender chicken. This tastes great with plain rice.

Yakitori-fu chikin / yakitori barbecue style grilled chicken

Yakitori grilled over charcoal from a smoky kitchen is superb – the smoke, not so nice. Here is a leisurely cooking option in a regular oven so you can enjoy yakitori style grilled chicken without fumigating yourself.

Tsukune no teriyaki / grilled chicken meatballs with teriyaki sauce

One of everyone's favorite chicken dishes. A subtle ginger flavor adds a refreshing note to the teriyaki sauce.

Jagaimo no soboroni / potatoes with chicken soboro

Starchy potatoes infused with slightly sweet soy sauce broth and chicken flavor.

Chicken stock

The chicken stock widely available here contains Western herbs, which make Asian dishes taste a bit awkward, and those available at Asian grocery stores are loaded with chemicals. Why not make your own? Chicken stock is as easy as simmering chicken with green onion and ginger. This stock is guaranteed to produce a light, clear and refined taste in Asian dishes.