Kurumafu no katsu / gluten cake cutlets

Tasty, filling yet light cutlets made with gluten cakes. Compared to more commonly known tonkatsu pork cutlets, this dish is much lower in calories and gentler on your stomach. Gluten cakes are first flavored with dashi stock, shoyukoji soy sauce rice malt and vinegar to get a meaty taste, followed by usual preparation of cutlets, but in a leaner way (below). No shoyukoji available? Balsamic vinegar does a great job in that case.

1/2 of recipe (katsu only; sauce & vegetables not included):
222 calories; 7.9 g protein; 13.0 g fat; 17.3 g carbohydrate; 11.8 g net carbs; 67 mg sodium (with shoyukoji made with 50% reduced-sodium soy sauce); 53 mg cholesterol; 5.5 g fiber; 288 mg potassium

1/2 of recipe (katsu & sauce; vegetables not included):
228 calories; 7.9 g protein; 13.1 g fat; 18.7 g carbohydrate; 13.2 g net carbs; 163 mg sodium (with shoyukoji made with 50% reduced-sodium soy sauce); 53 mg cholesterol; 5.5 g fiber; 298 mg potassium

Fubaagu no shisomaki / small gluten cake burgers wrapped with perilla leaves

Tasty small burgers made with fu gluten cakes, an important source of protein in temple vegan dishes for more than a century! Gobo burdock root and eringi king oyster mushroom add a nice depth to the taste and some crunchiness to the texture, helping to create a mild and light yet quite substantial dish. Make extra or save some for bento lunch the next day. 

1/2 of recipe:
181 calories; 11.6 g protein; 5.9 g fat; 19.6g carbohydrate; 16.5 g net carbs; 204 mg sodium (with 50% reduced-sodium soy sauce; 321 mg with regular soy sauce); 107 mg cholesterol; 3.1 g fiber

1/3 of recipe:
121 calories; 7.3 g protein; 3.9 g fat; 15.7 g carbohydrate; 13.6 g net carbs; 136 mg sodium (with 50% reduced-sodium soy sauce; 214 mg with regular soy sauce); 71 mg cholesterol; 2.1 g fiber

Fu to kobashira no guratan / wheat gluten cake gratin with bay scallops (bechamel sauce version)

A light gratin featuring fluffy fu gluten cakes.

1/2 of recipe (with bechamel sauce made with milk; no additional salt)
326 calories; 20.3 g protein; 15.5 g fat; 26.1 g carbohydrate; 22.9 g net carbs; 286 mg sodium (251 mg sodium when rehydrating fu with soy milk); 62.2 mg cholesterol (52.2 mg sodium when rehydrating fu with soy milk); 3.2 g fiber

1/2 of recipe (with bechamel sauce made with tonyu soy milk, no additional salt)
312 calories; 21.2g  protein; 14.0 g fat; 24.9 g carbohydrate; 20.7 g net carbs; 246 mg sodium (211 mg sodium when rehydrating fu with soy milk); 49.2 mg cholesterol (39.2 mg sodium when rehydrating fu with soy milk); 4.2 g fiber

Fu champuruu / Okinawan-style stir-fry with wheat gluten cakes

Fu wheat gluten cakes come alive in champuruu, a common Okinawan stir-fry dish. Fu is soaked in egg before frying, making this dish very filling. Any vegetable, mushroom, meat or  seafood works great. Check your fridge!

1/3 of recipe:
101 calories; 7.6 g protein; 4.5 g fat; 6.1 g carbohydrate; 4.9 g net carbs; 100 mg sodium; 145 mg cholesterol; 1.2 g fiber