Mabbuha / matbucha / stewed bell pepper and tomato salad

A bit fruity, sweet, sour and picante with a creamy texture. While it goes with many kinds of dishes, I like pairing it with an eggplant omelet for breakfast.
This is a recent WOW dish for me, and something I make repeatedly to have on hand. Adapted from a recipe by Ta-im, an Israeli restaurant in Tokyo, published in Ryori Tsushin [The Cuisine Press] May 2018 issue.

Whole recipe:
309 calories; 6.4 g protein; 25.0 g fat; 34.5 g carbohydrate; 2.7 g net carbs; 287 mg sodium; 0 mg cholesterol; 10.7 g fiber

1/6 recipe:
52 calories; 1.1 g protein; 4.2 g fat; 6.1 g carbohydrate; 2.7 g net carbs; 48 mg sodium; 0 mg cholesterol; 1.8 g fiber

1/8 recipe:
39 calories; 0.8 g protein; 3.1 g fat; 4.6 g carbohydrate; 2.7 g net carbs; 36 mg sodium; 0 mg cholesterol; 1.3 g fiber

Abokado to tomato no sotee / sauteed avocado and tomato

When one more filling yet not too heavy dish is wanted, this quick saute with avocado and tomato is a great addition that also offers an invigorating punch thanks to ground black pepper and lemon juice. Better yet, this is virtually sodium free. Select a ripe avocado and a ripe yet still firm tomato for the best contrast in texture.
Adapted from Chinami Hamauchi's ”Enbun 1/2 demo Konna ni Oishii! [Delicious at Half Sodium Content]," in which only avocado is used.

1/2 of recipe:
117 calories; 1.6 g protein; 11.2 g fat; 5.0 g carbohydrate; 1.8 g net carbs; 5 mg sodium; 0 mg cholesterol; 3.2 g fiber; 458 mg potassium

Satsumaimo to ebi no tai reddo karee / Thai red curry noodles with sweet potatoes and shrimp

Once ingredients are prepped or chopped, it takes less than 30 minutes to cook this tasty, warm and filling dish served with noodles of your choice. Shoyukoji soy sauce rice malt and kurozu brown rice vinegar work their magic yet again here to minimize the amount of nampla as well as sodium-loaded red curry paste.

1/2 recipe (curry only, noodles are excluded):
311 calories; 16.2 g protein; 14.7 g fat; 30.0 g carbohydrate; 24.3 g net carbs; 622 mg sodium (with shoyukoji made of 50% reduced-sodium soy sauce); 99 mg cholesterol; 5.7 g fiber

Tomato to myoga no ponzujoyu-ae / tomato and Japanese ginger buds in citrus soy sauce

A quick small salad for summer. Ingredients are flavorful reminders of the season and naturally go well together. This can be made rich, strong or light, depending on when and where oil is added.

1/2 of recipe:
21 calories; 0.7 g protein; 0.6 g fat; 4.0 g carbohydrate; 3.0 g net carbs; 14 mg sodium (with homemade ponzujoyu made with 50% reduced-sodium soy sauce); 0 mg cholesterol; 1.0 g fiber

Ebi to zukkiini no ebimayo-fu / shrimp and zucchini in ebimayo-style sauce

A delightful dish inspired by a popular Chinese-influenced recipe, ebimayo or deep-fried shrimp in mayonnaise sauce. This takes full advantage of light soy milk curd made with apple cider vinegar, softly rich tamago no moto egg yolk emulsion, and fresh tomato. Zucchini and shrimp are sauteed for a quick fix, and mixed with the sauce. Yes, making the soy milk curd and egg yolk emulsion takes extra time, and so does cleaning shrimp with potato starch, but you will not regret it with the pleasant result.

212 calories (1/2 of recipe); 18.0 g protein; 11.9 g fat; 6.7 g carbohydrate; 5.6 g net carbs; 206 mg sodium; 148 mg cholesterol; 1.1 g fiber

Asupara to burokkoriirabu, mini tomato no okaka-ae / asparagus, broccoli raab and cherry tomatoes with bonito flakes

A quick side vegetable dish dressed with bonito flakes. Great next to your main dish or as a filler in a bento box.

22 calories (1/2 of recipe); 2.7 g protein; 0.1 g fat; 3.4 g carbohydrate; 2.0 g net carbs; 52 mg sodium (with 50% reduced-sodium soy sauce; approximately 100 mg with regular soy sauce); 2 mg cholesterol; 1.4 g fiber 

Tomato no amazu oroshi-ae / tomato with grated daikon radish and sweetened vinegar

Refreshing and pleasant for both eye and palette. Select a ripe tomato for the best results. Great when paired with a grilled or fried dish.

1/2 of recipe:
23 calories; 0.5 g protein; 0 g fat; 5.2 g carbohydrate; 4.2 g net carbs; 33 mg sodium; 0 mg cholesterol; 1.0 g fiber 

Somen no tomato-iri tsuketsuyu / dipping sauce with tomato for thin wheat noodles

This dipping sauce takes full advantage of the mighty tomato, which is known for its high umami content among vegetables. Many dipping sauces for noodles contain lots of sodium, and leaving more in the sauce cup naturally results in taking less sodium. But since Tom still likes to taste a bit more of the sauce than is good for him, here is a Tom-friendly variation. You can safely have a big taste of what is left in your sobachoko dipping sauce cup after finishing your noodles.

1/3 of recipe:
53 calories; 1.5 g protein; 0.1g fat; 9.6 g carbohydrate; 7.8 g net carbs; 281 mg sodium; 0 mg cholesterol; 1.8 g fiber  

Caldo de camarones / Mexican shrimp soup

A shrimp soup I enjoyed repeatedly whenever available during a road trip in Mexico years ago. Soupy but very aromatic and satisfying, thanks to the rich broth and numerous dried chili peppers that go into it.

1/2 of recipe:
257 calories; 23.8 g protein; 1.8 g fat; 30.8 g carbohydrate; 23.8 g net carbs; 552 mg sodium; 141 mg cholesterol; 7.0 g fiber

Shiifuudo no remon karee / seafood lemon curry

An easy seafood curry that goes well with either rice or couscous. Lemon adds a refreshing touch with its mild sourness. Great when temperatures start to climb in summer.

1/4 of recipe:
247 calories; 27.1 g protein; 5.6 g fat; 21.0 g carbohydrate; 17.1 g net carbs; 356 mg sodium; 67.0 mg cholesterol; 3.9 g fiber

When serviced with 150 g steamed rice:
499 calories per serving; 30.9 g protein; 6.1 g fat; 76.7 g carbohydrate; 72.3 g net carbs; 358 mg sodium; 67.0 mg cholesterol; 4.4 g fiber

Soba to warabi no ponzu sarada / buckwheat noodle and bracken salad with citrus soy sauce

Warabi's succulent texture pairs well with soba buckwheat noodles and ponzujoyu. As warabi needs a bit of time to absorb flavor, it is cooked in dressing for the quick fix below.

1/2 of recipe:
251 calories; 8.3 g protein; 5.4 g fat; 43.4 g carbohydrate; 39.4 g net carbs; 223 mg sodium (with ponzujoyu made with 50% reduced sodium soy sauce); 0 mg cholesterol; 4.0 g fiber

Aatichooku to ika no ringuiini / linguine with artichoke and calamari

Starchy artichoke with its mild tangy taste is the perfect partner for calamari. Fresh tomatoes are reduced almost to paste, fully infused with calamari for a deep taste, then loosened with pasta cooking water to blend flavors with pasta in the final dish. Grate some parmesan cheese or throw in several olives if you want slightly more punch or saltiness.

1/2 of recipe:
528 calories; 27.4 g protein; 12.1 g fat; 71.6 g carbohydrate; 63.1 g net carbs; 240 mg sodium; 93 mg cholesterol; 8.5 g fiber

Tomato to asupara, tamago no itamemono, XO-jan soosu gake / fried tomato, asparagus and egg with XO sauce

This is one of the asparagus dishes that comes to mind when I see the vegetable start to appear at grocery stores in spring. An easy Chinese-style dish that pleases both your eye and palate.

1/2 of recipe:
122 calories; 5.7 g protein; 8.2 g fat; 7.9 g carbohydrate; 6.2 g net carbs; 153 mg sodium; 107 mg cholesterol; 1.7 g fiber

Kani to horenso no tomato kuriimu pasuta / pasta with crab and spinach tomato cream sauce

Vodka and lemon zest and juice really perk up this quick tomato cream sauce! Adapted from Pike Place Market Cookbook, it tastes especially good with flat pasta.

1/2 of recipe:
481 calories; 24.0 g protein; 14.0 g fat; 61.2 g carbohydrate; 56.8 g net carbs; 361 mg sodium (approx. 100 mg less if pasta is boiled without salt); 61 mg cholesterol; 4.6 g fiber

Kobashira-iri omuraisu / tomato rice with bay scallops in egg crepe

Omuraisu, or "omelet rice," has been my favorite food since childhood. It was symbolic of Westernized food and found at a modern restaurant on the top floor of a department store in a large city where my family went on weekend outings. In college, I frequently went to eat omuraisu for lunch at a cafe near campus. The combination of ketchup-flavored chicken pilaf and fluffy crepe-like omelet tasted heavenly. I also enjoyed omuraisu at more upscale restaurants later, but my preference has always been for the simple kind, meaning no demiglace or cream sauce. At restaurants, it is often more of an omelet using multiple eggs per portion. Since one egg per day is my preference, our omuraisu is wrapped with egg crepe. Fresh ripe tomatoes for the rice and the addition of dashi and rice vinegar to the ketchup topping sauce—added to reduce the amount of sodium-loaded ketchup--bring a nice, refined touch.

1/2 of recipe:
445 calories; 19.5 g protein; 11.4 g fat; 63.0 g carbohydrate; 59.4 g net carbs; 340 mg sodium; 234 mg cholesterol; 3.6 g fiber

Mekishikan raisu / arroz a la mexicana / Mexican rice (with medium-grain Asian rice)

A spice-free, mild version. I like to serve this when white rice is called for with Mexican food, or with rich, spicy dishes.

Ebi no paeriya / paella with prawns

A party paella with botan-ebi spot shrimp at the height of their season! The broth is also made with spot shrimp, infusing the rice with the yummy flavor of shrimp at their best.

Tomato to enoki no sanraatan / suan la tang hot and sour soup with tomatoes and enoki mushrooms

Substantial and refreshing. With a boost from a dried scallop, this hot and sour soup offers lots of flavor and aroma. Great with somewhat heavy dishes, too.

Atsuage to tomato no esunikku nikomi / stewed deep-fried tofu and tomatoes

A tasty, simple stew with a Southeast Asian twist. Surprisingly good with plain rice.

Mini tomato no shoyu doresshingu marine / cherry tomatoes marinated in garlic soy sauce dressing

Cherry tomatoes make a pleasant, fruity little side dish for Asian meals.