Kurumafu no katsudon / gluten cake cutlet rice bowl

While normal katsudon features pork cutlets as the main ingredient, this features cutlets made with gluten cakes. As gluten cake cutlets soak up the broth, they become very juicy and take on the texture of fatty meat, but without the actual fat of pork. This dish is filling even when served with a smaller portion of steamed rice, yet it does not overwhelm your stomach and leaves plenty of room to comfortably enjoy other dishes.

It is quick to prepare, if all ingredients are ready, so have other accompanying dishes or soup almost ready before starting to make katsudon, to ensure the optimal serving temperature.

1/2 of recipe (without steamed rice):
302 calories; 13.7 g protein; 17.0 g fat; 20.6 g carbohydrate; 15.1 g net carbs; 450 mg sodium (with 50% reduced-sodium soy sauce); 211 mg cholesterol; 5.5 g fiber; 413 mg potassium

1/2 of recipe (served with 110 g steamed rice [made with 1/3 180-cc cup dry rice]):
386 calories; 15.0 g protein; 17.1 g fat; 39.1 g carbohydrate; 33.4 g net carbs; 450 mg sodium (with 50% reduced-sodium soy sauce); 211 mg cholesterol; 5.7 g fiber; 428 mg potassium

1/2 of recipe (served with 170 g steamed rice [made with 1/2 180-cc cup dry rice]):
428 calories; 15.5 g protein; 17.2 g fat; 48.1 g carbohydrate; 42.4 g net carbs; 450 mg sodium (with 50% reduced-sodium soy sauce); 211 mg cholesterol; 5.7 g fiber; 435 mg potassium

Chawanmushi / steamed savory custard

Heavenly soft custard that quickly disappears on your tongue after releasing its umami-packed flavor. When serving only a small number of people, chawanmushi is easy to make in a regular pot or deeper pan with lid. Finishing with a smooth surface and no obvious holes is the sign of extra silky texture; for this, cook at low heat once water starts to bubble and the pot is filled with steam! While all solid ingredients can be immersed in the egg-dashi mixture, shrimp is placed after custard has basically solidified so that it stays on top along with mitsuba leaves and yuzu peel, the aromatic garnishes.

1/2 of recipe:
66 calories; 7.7 g protein; 2.7 g fat; 2.2 g carbohydrate; 1.8 g net carbs; 210 mg sodium; 125 mg cholesterol; 0.4 g fiber

Kabu to satoimo no surinagashi / Japanese turnip and baby taro root potage soup

A gentle, creamy soup for cold days. This takes full advantage of the sweet yet refreshing taste of kabu turnips. Satoimo baby taro provides subtle depth in terms of both taste and aroma, and its thickening effect creates a potage consistency that is appreciated when the weather is chilly. Mitsuba's crisp, invigorating aroma highlights the mellowness of the soup.   

1/2 recipe:
37 calories; 1.4 g protein; 0.1 g fat; 7.7 g carbohydrate; 5.9 g net carbs; 175 mg sodium; 0 mg cholesterol; 1.8 g fiber

Kanso asari gohan / steamed rice with dried clams

Just like dried scallops, dried clams make an aromatic broth by simply soaking them in water. When the rehydrated clams and rehydration water are used to cook rice, you have a very tasty steamed rice. Dried clams have a mellower note compared to fresh, boiled or steamed clams, and it can be a bit overwhelming if you use too many, depending on other ingredients to pair. Below, julienned ginger is added for a refreshing taste to contrast the mellow aroma of clams.

1/2 of recipe:
290 calories; 6.7 g protein; 1.0 g fat; 59.0 g carbohydrate; 58.5 g net carbs; 112 mg sodium (with 50% reduced-sodium soy sauce); 5 mg cholesterol; 0.5 g fiber

1/3 of recipe:
194 calories; 4.4 g protein; 0.7 g fat; 39.4 g carbohydrate; 39.1 g net carbs; 75 mg sodium (with 50% reduced-sodium soy sauce); 4 mg cholesterol; 0.3 g fiber

Kaburamushi / steamed fish with grated Japanese turnip

Another super-light steamed fish dish topped with a fluffy white blanket of turnip and aromatic gin-an dashi sauce. This is generally regarded as a cold season dish in Japan, yet erratic weather and different growing seasons here offer good excuses to serve this on chilly days -- it warms you up from inside.

119 calories (1/2 of recipe); 15.4 g protein; 1.4 g fat; 9.9 g carbohydrate; 8.3 g net carbs; 177 mg sodium; 31 mg cholesterol; 1.7 g fiber

Mitsuba to kumiage-yuba no wasabijoyu-ae / mitsuba and fresh tofu skin dressed with wasabi soy sauce

Wasabijoyu-ae -- dressing the main ingredient in wasabi soy sauce -- is a common way to enjoy either mitsuba or kumiage-yuba on its own. When combining the two, fresh yuba softly envelops refreshing mitsuba in a creamy blanket.

76 calories (1/2 of recipe); 7.0 g protein; 4.1 g fat; 2.4 g carbohydrate; 1.7 g net carbs; 81 mg sodium (with 50% reduced-sodium soy sauce; approximately 170 mg with regular soy sauce); 0 mg cholesterol; 0.7 g fiber

Kumiage-yuba to kani no ankakedon / fresh tofu skin and crab sauce over steamed rice

Heavenly creamy fresh yuba meets sweet Dungeness crab! Mitsuba, with its refreshing bouquet and taste, works as a highlight as the other ingredients blend in harmony. Below, the dish is served with steamed rice cooked with lotus root for a nice crunch and seasonal reminder. Comforting and yummy!

When served with 150 g steamed rice (plus several lotus root slices) and 60% of yuba-an sauce:
350 calories; 13.2 g protein; 4.1 g fat; 59.4 g carbohydrate; 58.4 g net carbs; 380 mg sodium; 12 mg cholesterol; 1.0 g fiber

When served with 110 g steamed rice (plus several lotus root slices) and 40% of yuba-an sauce:
251 calories; 9.1 g protein; 2.8 g fat; 43.4 g carbohydrate; 42.7 g net carbs; 253 mg sodium; 8 mg cholesterol; 0.7 g fiber

Ebi-iri tanuki donburi / shrimp and tempura pearls over steamed rice

At our house, we call this "fake tendon." Tempura pearls perform the wonderful trick of transforming this sober combination into a rich, filling dish. Add the pearls right before the egg to enjoy some crunch in the final dish as below, or add them at the same time as shrimp for mellower results.

1/2 of recipe above when served with 150 g steamed rice:
379 calories; 15.1 g protein; 4.6 g fat; 65.0 g carbohydrate; 63.6 g net carbs; 301 mg sodium (with homemade tempura pearls and 50% reduced-sodium soy sauce; 497 mg with regular soy sauce); 157 mg cholesterol; 1.4 g fiber

Nasu no yanagawa-fu / simmered eggplant and burdock root with egg

Very satisfying! The creamy eggplant is a huge plus. As the eggplant is deep-fried, this is substantial enough to be served as a main dish. Good as is, and it can also be served on top of steamed rice as a donburi dish.

1/2 of recipe:
258 calories; 6.3 g protein; 19.3 g fat; 12.7 g carbohydrate; 8.1 g net carbs; 302 mg sodium (with 50% reduced-sodium soy sauce; 537 mg with regular soy sauce); 109 mg cholesterol; 4.6 g fiber

Hasumushi / steamed fish with grated lotus root, with light thickened sauce

A comforting steamed fish dish for winter. Enjoy the fresh taste of in-season fish that has been sealed beneath a blanket of grated lotus root. Savory thickened sauce keeps the dish warm, while pungent wasabi brightens the overall tone. Have a spoon ready!

Below is a simple example with petrale sole and dried shiitake mushroom mixed in renkon lotus root. 

1/2 of recipe:
173 calories; 24.5 g protein; 1.6 g fat; 13.6 g carbohydrate; 12.1 g net carbs; 302 mg sodium (when using shoyukoji made with 50% reduced-sodium soy sauce); 55 mg cholesterol; 1.5 g fiber

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.

1/2 of recipe:
92 calories; 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

Kinshi uri no tosazu-ae / spaghetti squash in bonito flake infused sweetened rice vinegar dressing

One of the standard Japanese dishes featuring kinshi uri (somen kabocha) spaghetti squash. Adding katsuobushi bonito flakes to sweetened rice vinegar gives a nice underlying punch to this dish. A tiny amount of mitsuba also accentuates the overall flavor. A small and refreshing side dish.

1/2 of recipe:
32 calories; 1.0 g protein; 0.1 g fat; 6.2 g carbohydrate; 5.2 g net carbs; 139 mg sodium (with 50% reduced-sodium soy sauce; 177 mg with regular soy sauce); 1.0 mg cholesterol; 1.0g  fiber

Gobo to satsumaage, shimeji no donburi / burdock root, deep-fried fishcake and shimeji mushrooms over steamed rice

This is a reduced-sodium version of my standard gobo donburi. By desalinating satsumage fishcake and replacing part of soy sauce with rice vinegar, you can enjoy a tasty donburi without worrying about getting too much sodium!

1/2 of recipe (when served with 150 g steamed rice):
353 calories; 11.2 g protein; 3.6g fat; 65.5 g carbohydrate; 62.8 g net carbs; 320 mg sodium (with 50% reduced sodium; 548 mg with regular soy sauce); 107 mg cholesterol; 2.7 g fiber

Asari no sakamushi / steamed clams with sake

A very simple, very flavorful and absolute knockout clam dish.
This is one of the simplest versions of steamed clams in Japanese cooking. See Notes below for variations.

1/2 of recipe:
66 calories; 8.7 g protein; 0.6 g fat; 2.7 g carbohydrate; 2.6 g net carbs; 351 mg sodium; 18 mg cholesterol; 0.1 g fiber

Kani zosui / steamed rice with crab and egg in broth

A gentle, savory rice dish with quickly simmered crabmeat in soy sauce flavored dashi. Egg adds extra mildness while mitsuba highlights the whole combination. This warms up your body and is also great for a tired stomach.

Moyashi to mitsuba no ohitashi / bean sprouts and mitsuba in light broth

Crisp and juicy moyashi is transformed into a small, refined dish by the addition of mitsuba with its clean, faintly bitter taste and aroma.

Kakitamajiru, mitsuba-iri / egg flower clear soup with mitsuba

Eggs are one of the best matches with mitsuba. This distinctive aromatic Japanese herb instantly perks up an easy clear soup with fluffy eggs.

Kabu no ebi-ankake / Japanese turnips with thickened prawn sauce

A very soothing dish. Soft, juicy kabu turnips and naturally sweet prawns make a tender twosome, and the distinctive taste and aroma of mitsuba add just the right accent. Ginger gives a refreshing note.

Ozoni / New Year's Day soup with rice cakes

Ozoni or zoni varies by region and family. Soup ingredients reflect regional specialties. Mochi rice cakes can be grilled squares (more common in Eastern Japan) or boiled rounds (more common in Western Japan). The ozoni I grew up with in Uozu in Toyama Prefecture consists of gobo burdock root, carrot, konnyaku yam cake, kamaboko fishcake, yakidofu broiled tofu and grilled fukuragi young yellowtail. My mom also added iwashi no surimi, or ground sardines. The rice cakes were round when we got them from my grandmother in nearby Unazuki (she also made miso and umeboshi pickled plums for all her kids and grandkids until her health deteriorated), then changed to squares after we started to buy mochi from shops, and they were boiled with a large sheet of kombu kelp.

Yellowtail is one of shusseuo [lit. "fish that moves up through the ranks"] which change (Japanese) names as they grow; shusseuo are thought to bring good luck. The Japanese names for yellowtail at different stages vary by region, except for the name of the fully grown fish, buri.

Kobashira, shiitake, mitsuba no kakiage / mixed tempura with bay scallops, shiitake mushrooms and mitsuba

The classic combination of kobashira bay scallops and mitsuba is stunning in tempura. Shiitake mushrooms add an earthy note and tender texture.