Okara to kinoko-iri kabocha no korokke / pumpkin croquettes with soybean pulp and mushrooms

Savory and sweet pumpkin croquettes. Sauteed enoki and eringi mushrooms are added for a slightly earthy, deep taste and aroma, which nicely disguises the low sodium content of the dish. The deep-fried version with crispy panko bread crumbs is quite satisfying even when eating only one or two pieces. The baked version tastes light and significantly cuts down the amount of oil and calories. The baked version involves a bit of a process to prepare panko, but it can be done ahead of time.

Deep-fried version (1/2 of recipe):
391 calories; 6.5 g protein; 26.4 g fat; 32.9 g carbohydrate;  25.0 g net carbs; 90 mg sodium (with shoyukoji made with 50% reduced-sodium soy sauce); 27 mg cholesterol; 7.9 g fiber

Baked version (1/2 of recipe):
202 calories; 6.5 g protein; 6.0 g fat; 32.9 g carbohydrate; 25.0 g net carbs; 90 mg sodium (with shoyukoji made with 50% reduced-sodium soy sauce); 27 mg cholesterol; 7.9 g fiber

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

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

Kani to satoimo, horenso no nagaimo soosu guratan / crab, baby taro root and spinach gratin with Chinese yam sauce

A Japanese-style gratin with Chinese yam sauce flavored with white miso and soy sauce. It is much lighter and gentler than a bechamel sauce and cheese gratin. For this gratin, crab is paired with baby taro root -- yet another classic combination in Japanese cuisine -- to make a substantial dish. A bed of sauteed spinach adds additional flavor that also goes well with crab.

Kaki furai / panko deep-fried oysters

A typical oyster dish in Japan. Juicy panko deep-fried oysters served with julienned cabbage used to be one of Tom’s favorites at a neighborhood restaurant near his work in Tokyo.