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

Iri-kuromame gohan / steamed rice with toasted black soybeans

When something crunchy is wanted in steamed rice, how about toasted kuromame black soybeans? Kuromame's dark skin also adds nice color to the rice. Its deeper flavor than regular daizu soybeans is another benefit, ensuring tasty results without seasoning. I mix in some mochigome sweet rice, partly because the uruchimai regular rice I use is medium grain. If you use short-grain regular rice, which is more glutenous than medium-grain regular rice, adding mochigome is optional.

1/3 of recipe:
221 calories; 6.5 g protein; 2.3 g fat; 41.8 g carbohydrate; 39.9 g net carbs; 0 (0.4) mg sodium; 0 mg cholesterol; 1.9 g fiber; 226 mg potassium

1/2 of recipe:
331 calories; 9.7 g protein; 3.4 g fat; 62.7 g carbohydrate; 59.9 g net carbs; 1 (0.6) mg sodium; 0 mg cholesterol; 2.8 g fiber; 338 mg potassium

Mukago ginnan gohan / steamed rice with mountain yam aerial tubers and gingko nuts

A great combination of fall harvest -- mukago, small marble-size aerial tubers, and ginnan gingko nuts. Ginkgo nuts' slightly chewy texture and bittersweet taste perfectly compliment the somewhat creamy texture and subtle nutty taste of mukago. To bring out the best of both ingredients, the steamed rice below is flavored with salt (shiokoji salted rice malt). Mochigome sweet rice is also mixed in to enhance the aroma. 

1/2 of recipe:
281 calories; 4.8 g protein; 0.8 g fat; 59.1 g carbohydrate; 59.3 g net carbs; 104 mg sodium; ０ mg cholesterol; 0.4 g fiber

1/3 of recipe:
187 calories; 3.2 g protein; 0.5 g fat; 39.4 g carbohydrate; 39.5 g net carbs; 69 mg sodium; ０ mg cholesterol; 0.3 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

Okara-iritamago no okaka mazegohan / steamed rice with scrambled soybean pulp, egg and bonito flakes

An easy makeover of plain steamed rice into a tasty comfort meal. Scrambled eggs fluffed up with fiber-rich okara increase the overall volume of rice, so even one-third of the entire recipe is quite filling. Mild okara-egg is balanced with the strong taste and aroma of okaka or katsuobushi bonito flakes. Although forms are totally different, onigiri rice balls came to mind when I first tasted this rice. Yummy!

1/3 of recipe:
229 calories; 6.6 g protein; 3.5 g fat; 40.4 g carbohydrate; 38.9 g net carbs; 41 mg sodium; 72 mg cholesterol; 1.5 g fiber

1/2 of recipe:
343 calories; 9.9 g protein; 5.2 g fat; 60.6 g carbohydrate; 58.4 g net carbs; 61 mg sodium; 108 mg cholesterol; 2.2 g fiber

Kabugohan / steamed rice with Japanese turnip

This is a simple steamed rice, but it reminds me of the warming and soothing rice porridge you would eat when not feeling well -- meaning, it offers that much tenderness. Kabu turnip is grated, and the pooled juice is used as part of cooking liquid in order to make the most of the vegetable's sweet taste. Very pleasant.

1/3 of recipe: 199 calories; 3.8 g protein; 0.5 g fat; 42.1 g carbohydrate; 40.7 g net carbs; 75 mg sodium; 0 mg cholesterol; 1.4 g fiber

1/2 of recipe: 298 calories; 5.7 g protein; 0.8 g fat; 63.2 g carbohydrate; 61.1 g net carbs; 113 mg sodium; 0 mg cholesterol; 2.1 g fiber

Tomorokoshi gohan / steamed rice with corn

Sweet kernels of corn instantly make ordinary rice a summer dish. Julienned green shiso perilla leaves offer a nice counter punch, preventing the rice from becoming too mellow.

1/3 of recipe:
209 calories; 4.0 g protein; 0.9 g fat; 43.5 g carbohydrate; 42.5 g net carbs; 79 mg sodium; 0 mg cholesterol; 1.0 g fiber

1/2 of recipe:
313 calories; 6.0 g protein; 1.3 g fat; 65.3 g carbohydrate; 63.8 g net carbs; 101 mg sodium; 0 mg cholesterol; 1.5 g fiber

Hiyajiru / steamed barley rice with cold sesame-miso soup with cucumber and grilled fish

Literally called "cold soup," this soupy rice dish is a quick meal for hot days in southern Japan's Miyazaki Prefecture. When I first learned about this dish, the description sounded reminiscent of neko manma [lit. cat rice], where you pour miso soup over steamed rice and shovel it in, and at first I was doubtful: Would this actually taste good? Well, there was nothing to do but to try to figure that out. The mixture of miso and sesame paste is first toasted for a deep rich taste, while cucumber, shiso leaves and ginger contribute to a refreshing aftertaste. When the soup is prepared in the cool of the morning, the rest is quite easy and fast. While cucumber is available all year around nowadays, in oriental medicine it is known for cooling down your body -- a very appropriate vegetable for the dog days of summer.
This is another great choice when having little appetite on hot days!

1/2 of recipe, served with 120 g steamed barley rice:
370 calories; 26.8 g protein; 8.8 g fat; 45.2 g carbohydrate; 40.9 g net carbs; 452 mg sodium; 35 mg cholesterol; 4.3 g fiber

1/2 of recipe, soup only:
209 calories; 24.0 g protein; 8.3 g fat; 9.6 g carbohydrate; 7.0 g net carbs; 452 mg sodium; 35 mg cholesterol; 2.6 g fiber

Sakura shiokoji gohan / steamed rice with salted cherry blossoms (salted rice malt version)

Sakura shiokoji -- made with the salt used to pickle cherry blossoms -- instantly transforms regular salty-sweet sakura gohan into a sodium-savvy dish with a more subtly salty and milder taste.

1/3 of recipe:
188 calories; 3.1 g protein; 0.5 g fat; 39.8 g carbohydrate; 39.5 g net carbs; 56 mg sodium (when using sakura shiokoji made of kosher salt; excluding pickled cherry blossoms); 0 mg cholesterol; 0.3 g fiber

1/2 of recipe:
282 calories; 4.7 g protein; 0.7 g fat; 59.7 g carbohydrate; 59.3 g net carbs; 84 mg sodium (when using sakura shiokoji made of kosher salt; excluding pickled cherry blossoms); 0 mg cholesterol; 0.4 g fiber

Bibinba no zakkoku gohan / mixed grain rice for bibimbap

Mixing regular rice and other grains is our current favorite way to make bibimbap. Quinoa makes it less starchy than a simple combination of regular rice and barley or rice with mixed grains; buckwheat groats offer a mellow yet toasty taste and texture; and adding roasted soybeans works as dashi for the steamed rice & grain mixture, and also become crunchy as they cook in a donabe pot (mimicking dolsot stone bowl bibimbap).

1/3 of recipe:
163 calories; 6.3 g protein; 2.5 g fat; 29.4 g carbohydrate; 26.5 g net carbs; 0 mg sodium; 0 mg cholesterol; 2.9 g fiber

1/2 of recipe:
245 calories; 9.5 g protein; 3.7 g fat; 44.1 g carbohydrate; 39.7 g net carbs; 0 mg sodium; 0 mg cholesterol; 4.4 g fiber

Matsutake to kinua no takikomi gohan / steamed rice with quinoa and matsutake

Very rewarding for the cook in the kitchen! Matsutake's deep aroma fills the air as it cooks -- a fragrant reminder of the season.

1/3 of recipe:
145 calories; 3.9 g protein; 1.1 g fat; 29.1 g carbohydrate; 27.5 g net carbs; 62 mg sodium (with 50% reduced-sodium soy sauce; 115-124 mg with regular soy sauce); 0 mg cholesterol; 1.6 g fiber

1/2 of recipe:
217 calories; 5.8 g protein; 1.7 g fat; 43.6 g carbohydrate; 41.2 g net carbs; 93 mg sodium (with 50% reduced-sodium soy sauce; 172-186 mg with regular soy sauce); 0 mg cholesterol; 2.4 g fiber

Kuro ingenmame-iri kinua gohan / steamed rice with quinoa and black beans

Mixing quinoa with rice results in a lighter texture than regular steamed rice while giving a great nutritional boost. Black beans are added below for a nice crunch.

1/3 of recipe:
163 calories; 4.9 g protein; 1.2 g fat; 32.5 g carbohydrate; 29.9 g net carbs; 0 mg sodium; 0 mg cholesterol; 2.7 g fiber

1/2 of recipe:
245 calories; 7.3 g protein; 1.8 g fat; 48.8 g carbohydrate; 44.8 g net carbs; 0 mg sodium; 0 mg cholesterol; 4.0 g fiber

Sake to shimeji no takikomi gohan / steamed rice with salmon and shimeji mushrooms

As the weather cools and we enter the season of mushrooms and return of the salmon, takikomi gohan featuring seasonal ingredients really hits the spot.

1/3 of recipe：
235 calories; 9.1 g protein; 3.3 g fat; 39.8 g carbohydrate; 38.9 g net carbs; 88 mg sodium (with 50% reduced-sodium soy sauce; 140 mg with regular soy sauce); 15 mg cholesterol; 0.9 g fiber 

1/2 of recipe：
353 calories; 13.6 g protein; 4.9 g fat; 59.7 g carbohydrate; 58.4 g net carbs; 132 mg sodium (with 50% reduced-sodium soy sauce; 210 mg with regular soy sauce); 23 mg cholesterol; 1.3 g fiber

Petoraaru karei to edamame no myoga-mushi-zushi / steamed sushi with petrale sole and edamame, wrapped in myoga ginger leaves

If you have access to fresh myoga leaves, try them as wrappers. A somewhat intense, refreshing aroma stimulates your senses as you unwrap packets at the table. Below is an example with steamed sushi.

1 packet:
114 calories; 6.0 g protein; 0.8 g fat; 19.3 g carbohydrate; 18.9 g net carbs; 59 mg sodium (with sushizu made with shiokoji & ponzujoyu made with 50% reduced-sodium soy sauce; 210 mg with store-bought sushizu & ponzujoyu); 10 mg cholesterol; 0.4 g fiber

Masuzushi / pressed salmon sushi wrapped with bamboo leaves

A specialty of Toyama, my hometown prefecture, this pressed sushi with masu salmon is wrapped in bamboo leaves and comes in a magewappa round wooden container. It has also been a favorite ekiben (lit. train station bento) of Toyama since 1912, and is a popular souvenir with tourists and business travelers. Masuzushi is traditionally made with sakura masu (Oncorhynchus masou) that come back to the main river running through the prefecture to the Sea of Japan, and more than a dozen long-established masuzushi specialty shops are found near the river off the city center even today. Each shop's masuzushi has slightly different characteristics, and many locals have their favorite shop. Salmon is first treated with salt and then sugar and vinegar, and finally assembled with sushi rice and bamboo leaves. Yet the sushi is not ready for consumption at this point, as it must be pressed for hours to achieve the delicate blend of taste, aroma and texture.

The recipe below is my most successful attempt so far to recreate the masuzushi from a shop I like in Toyama. I use a stainless flour sifter and pie mold bottom as a magewappa substitute, and dried bamboo leaves for chimaki zongzi as a substitute for fresh bamboo leaves.

Whole recipe: 
1,139 calories; 58.5 g protein; 10.4 g fat; 187.0 g carbohydrate; 185.5 g net carbs; 354 mg sodium (with shiokoji salted rice malt for sushi rice; 674 mg with kosher salt for sushi rice); 99 mg cholesterol; 1.5 g fiber

1/4 of recipe:
285 calories; 14.6 g protein; 2.6 g fat; 46.7 g carbohydrate; 46.3 g net carbs; 88 mg sodium (with shiokoji salted rice malt for sushi rice; 169 mg with kosher salt for sushi rice); 25 mg cholesterol; 0.4 g fiber

Shoga gohan / steamed rice with ginger

What I usually say about dishes using ginger for cold seasons -- ginger warms up your body --  is still true in hot seasons. Overly chilling your body to beat the heat would numb its function. Ginger also has a refreshing taste and aroma, making steamed rice taste light, even served hot. Shoga gohan goes really well with dishes cooked with oil -- either grilled or deep-fried -- or even steamed dishes served with oil-based sauce.

1/3 of recipe:
187 calories; 3.1 g protein; 0.5 g fat; 39.7 g carbohydrate; 39.3 g net carbs; 67 mg sodium; 0 mg cholesterol; 0.4 g fiber

1/2 of recipe:
281 calories; 4.7 g protein; 0.7 g fat; 59.6 g carbohydrate; 59.0 g net carbs; 101 mg sodium; 0 mg cholesterol; 0.6 g fiber

Fuki no ha to jako no mazegohan / steamed rice with Japanese butterbur leaves and dried young sardines

A distinctive rice dish on the bitter end of the spectrum for adults (and kids who have acquired the taste). The bitterness in this rice dish offers another dimension to the meal while masking the lower sodium content that you might otherwise notice.

1/2 of recipe with 150 g steamed rice:
288 calories; 5.0 g protein; 2.6 g fat; 57.7 g carbohydrate; 57.1 g net carbs; 84 mg sodium (with 50% reduced-sodium soy sauce; 163 mg with regular soy sauce); 11 mg cholesterol; 0.6 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

Shincha gohan / steamed rice with first-flush green tea leaves

In late spring through early summer, you see the expression "shincha" here and there in Japan. This is the first flush of sencha -- a type of everyday green tea that most Japanese would probably think of when they hear the word "ocha." While not a premium tea like gyokuro, which is steeped at much lower temperature to bring out its mellow, velvety note and texture, shincha is still highly prized for a somewhat light, young and clean "green" taste and aroma. It is available only for a limited time each year, and to take advantage of this seasonal tea, it is often used as an ingredient in food. This is just one of many examples.

1/2 of recipe:
276 calories; 5.5 g protein; 0.8 g fat; 58.8 g carbohydrate; 57.7 g net carbs; 55 mg sodium; 5 mg cholesterol; 1.1 g fiber

Kaisen chukadon / Chinese-style seafood saute over steamed rice

A tasty Japanese donburi of a classic Chinese dish. This is a reduced-sodium version of a previously posted chukadon recipe. It uses more vinegar than the original recipe and much less soy sauce and oyster sauce, but the sourness is milder... Why? Vinegar is boiled (in microwave) to get rid of excess sourness, leaving just enough sour taste and a sensation that mimics saltiness. This recipe also uses Shaoxing wine instead of sake to ensure a flavorful outcome. All in all, this is a very satisfying dish that sticks to your ribs.

1/2 of recipe (when served with 150 g steamed rice):
401 calories; 15.8 g protein; 2.8 g fat; 74.9 g carbohydrate; 71.4 g net carbs; 521 mg sodium (with 50% reduced-sodium soy sauce; 673 mg with regular soy sauce); 37 mg cholesterol; 3.5 g fiber