Kabu no shinodamaki / Japanese turnip rolled in thin deep-fried tofu, simmered in broth

Usuage thin deep-fried tofu wrappers absorb the flavor of dashi-based broth and kabu turnip, and each bite fills your mouth with the tasty broth along with the almost creamy texture of kabu. The oil content of usuage, although reduced almost 30% in the prep process, gives this simple combination more than enough richness.

1/4 of recipe (without grilled shishito): 
29 calories; 1.4 g protein; 1.1 g fat; 3.1 g carbohydrate; 2.4 g net carbs; 142 mg sodium; 0 mg cholesterol; 0.7 g fiber 

Seriyaki / water dropwort with konnyaku noodles and thin deep-fried tofu

Although the name literally means "roasted/grilled" seri, seri in this dish is usually blanched and mixed with other ingredients, at least with the regional seriyaki in Akita Prefecture. A past simple version, possibly in a different region, used a roasting or grilling technique to prepare seri. So why not grill seri to intensify its flavor and then cook it as Akita people do?
Seri roots are probably the tastiest part, as the roots get rave reviews with seri grown in the Mitsuseki region in Akita. While store-bought seri here does not come with yummy roots (and my own seri is impossible to dig in the hard-frozen ground outside), you can still enjoy the toasty note and sweet juiciness of the vegetable from grilling.

1/2 of recipe:
70 calories; 4.0 g protein; 2.9 g fat; 6.0 g carbohydrate; 3.2 g net carbs; 145 mg sodium (with 50% reduced-sodium soy sauce); 0 mg cholesterol; 2.8 g fiber

1/3 of recipe:
93 calories; 2.7 g protein; 2.0 g fat; 4.0 g carbohydrate; 2.1 g net carbs; 93 mg sodium (with 50% reduced-sodium soy sauce); 0 mg cholesterol; 1.9 g fiber

Hijiki no itameni / braised hijiki seaweed

A nice side dish to keep in the fridge for everyday meals and bento. The strong flavor makes it a great companion for steamed rice. Our favorite!

Whole recipe (382 g):
186 calories; 8.9 g protein; 9.1 g fat; 9.6 g carbohydrate; 8.4 g net carbs; 859 mg sodium (with reduced-sodium soy sauce); 0 mg cholesterol; 11.2 g fiber

1 serving (45 g; photo above):
26 calories; 1.2 g protein; 1.3 g fat; 2.7 g carbohydrate; 1.2 g net carbs; 118 mg sodium; 0 mg cholesterol; 1.5 g fiber

Kabu to usuage no nimono (genen) / Japanese turnip and thin deep-fried tofu in broth (reduced-sodium version)

Among many variations of nibitashi or nimono simmered dishes, this is one of my favorite combinations. While I continue to use usukuchi soy sauce with its pale color and higher sodium content than regular soy sauce, I cut the amount by more than half. Also reduced is the amount of dashi, sake and mirin, and I add a small amount of rice vinegar to the broth. Kabu leaves are removed from the pot after sauteing to keep their green color, but cooking them in broth actually results in a deeper, more satisfying taste (see Notes).

99 calories (1/2 of recipe); 3.5 g protein; 5.5 g fat; 8.2 g carbohydrate; 6.1 g net carbs; 204 mg sodium; 0 mg cholesterol; 2.1 g fiber

Seri soba / buckwheat noodles with water dropwort

The refreshing leaves and crispy stems of seri water dropwort, the subtle softness of enoki mushrooms, and the juicy soup released by usuage ... all perfectly match the deep earthiness of soba noodles in broth.
This is what we enjoyed as our toshikoshi soba [year-end buckwheat noodles] on December 31 last year.

With 125 g dried soba noodles per serving
522 calories (1/2 of recipe); 24.0 g protein; 6.7 g fat; 90.8 g carbohydrate; 84.2 g net carbs; 536 mg sodium (with 50% reduced-sodium soy sauce); 0 mg cholesterol; 6.6 g fiber

With 100 g dried soba noodles per serving
436 calories (1/2 of recipe); 20.5 g protein; 6.1 g fat; 74.1 g carbohydrate; 68.4 g net carbs; 515 mg sodium (with 50% reduced-sodium soy sauce); 0 mg cholesterol; 5.7 g fiber

Satoimo to shungiku, age no tonyu misoshiru / soy milk miso soup with baby taro root, garland chrysanthemum and thin deep-fried tofu

The distinctive aroma and taste of garland chrysanthemum are the perfect counterpoints in this mild, somewhat creamy soup featuring baby taro root. Very nice and warming on cool days.

1/2 of recipe:
96 calories; 5.4 g protein; 3.3 g fat; 9.8 g carbohydrate; 7.8 g net carbs; 199 mg sodium (with reduced-sodium miso); 0 mg cholesterol; 2.0 g fiber

Itokoni / root vegetables and azuki beans simmered in broth

While itokoni is not very different from my usual root vegetables miso soup, it does offer something new -- azuki beans. Itokoni made with root vegetables, konnyaku yam cake and usuage thin deep-fried tofu or atsuage deep-fried tofu is a regional dish from Ishikawa, Toyama and Niigata prefectures. My aunt who lives in Namerikawa in Toyama brought us a pot of itokoni one day in late fall, and that was when I first discovered the magic of azuki beans, which make an ordinary soup slightly starchy and subtly mellow. As a young child, I did not really like soy sauce- or miso-tinted brownish simmered dishes; they all looked so unappealing and almost discouraging to eat, but Auntie Namerikawa's itokoni really grabbed my heart, and I begged her to bring us itokoni again and again. The recipe below tastes just like her itokoni.

1/2 of recipe:
141 calories; 7.7 g protein; 2.7 g fat; 21.6 g carbohydrate; 12.9 g net carbs; 238 mg sodium (with reduced-sodium miso; 300+ mg with regular miso); 0 mg cholesterol; 8.7 g fiber

Horenso to ebi, age no shiraae / spinach, shrimp and toasted thin deep-fried tofu in tofu dressing

A small side dish with spinach. While spinach alone tastes good with shiraae tofu dressing, pairing it with other ingredients opens up an intriguing world of different textures and tastes. Here is an example with shrimp and usuage thin deep-fried tofu.

1/2 of recipe:
67 calories; 6.5 g protein; 3.4 g fat; 3.1 g carbohydrate; 2.0 g net carbs; 104 mg sodium; 26 mg cholesterol; 1.4 g fiber

Takenoko gohan / steamed rice with bamboo shoots

A reminder of spring. One of my favorite rice dishes when takenoko is in season.

1/3 of recipe:
210 calories; 4.9 g protein; 1.7 g fat; 40.9 g carbohydrate; 39.8 g net carbs; 95.3 mg sodium (with 50% reduced-sodium soy sauce; 146 mg with regular soy sauce); 0 mg cholesterol; 1.1 g fiber

1/2 of recipe:
315 calories; 7.4 g protein; 2.6 g fat; 61.4 g carbohydrate; 59.8 g net carbs; 143 mg sodium (with 50% reduced-sodium soy sauce; 219 mg with regular soy sauce); 0 mg cholesterol; 1.6 g fiber

Yaki-maitake gohan / steamed rice with grilled maitake mushrooms

Grilling concentrates the aroma and taste of maitake, while a hint of ginger perks up the earthy note of mushrooms.

1/3 of recipe:
2.6 calories; 5.0 g protein; 2.7 g fat; 40.1 g carbohydrate; 39.2 g net carbs; 100.7 mg sodium (with 50% reduced-sodium soy sauce; 165 mg with regular soy sauce); 0 mg cholesterol; 0.9 g fiber

1/2 of recipe:
309 calories; 7.5 g protein; 1.8 g fat; 60.2 g carbohydrate; 58.8 g net carbs; 151 mg sodium (with 50% reduced-sodium soy sauce; 248 mg with regular soy sauce); 0 mg cholesterol; 1.4 g fiber

Tonyu nabe / hot pot with soy milk broth

A somewhat rich hot pot with a very mild aftertaste.

1/2 of recipe:
413 calories; 46.5 g protein; 14.8 g fat; 21.8 g carbohydrate; 15.5 g net carbs; 707 mg sodium (with 50% reduced-sodium soy sauce for both broth and ponzujoyu; 980 mg with regular soy sauce); 74 mg cholesterol; 6.3 g fiber

Daikon, ninjin, age no itameni / daikon radish, carrot and thin deep-fried tofu saute simmered in broth (reduced-sodium version)

Featuring daikon radish, carrot and thin deep-fried tofu, this is a reduced-sodium version of my kind of everyday dish. As making less is one way to cut back on sodium, the recipe below is for half of the original amount, which makes it ideal as a small side dish at the table or as a good portion for bento boxes. Rice vinegar does the trick of leaving a sharp tingling sensation, helping you to forget about there being little salty seasoning.

1/2 of recipe:
57 calories per serving; 1.8 g protein; 2.2 g fat; 6.1 g carbohydrate; 4.5 g net carbs; 98 mg sodium (with 50% reduced-sodium soy sauce; 174 mg with regular soy sauce); 0 mg cholesterol; 1.6 g fiber

Kabu no ha to ninjin, age no nibitashi / Japanese turnip leaf, carrot and thin deep-fried tofu in light broth

A low-key, everyday dish with the colorful orange of carrot to brighten up your meal.

Age to kinsai no gohan / steamed rice with thin deep-fried tofu and Chinese celery

Thin deep-fried tofu makes everything deep, warm and soft. Kinsai gives a contrasting fresh note, resulting in a gentle savory rice with a clear punch.

Daikon to usuage no nimono / daikon radish and thin deep-fried tofu simmered in broth

A frugal pairing of daikon and usuage turns into a comforting dish.

Oden / fishcake, tofu and daikon radish stew

With its steam and heavenly aroma wafting up from a large, softly bubbling pot, this dish envelops you in a comforting warmth, and is a mainstay of cold winter months. It is available at specialty restaurants, street stalls and even convenience stores -- and, of course, at home. This is my standard oden as passed down by my mom, with the addition of some techniques adopted from her friend's oden restaurant.

Warabi to age no nimono / bracken and thin deep-fried tofu in broth

A low-key side dish that brings back memories of the old days. This time prepared with salted preserved bracken, and this dish has a contrasting texture of soft deep-fried tofu and crunchy bracken.

Sansai gohan / rice with mountain vegetables

A kayaku gohan (rice with assorted ingredients) featuring warabi bracken. The various textures and tastes of ingredients come together in mellow sweet rice and aromatic soy sauce.

Inarizushi / sushi in tofu packets

Sushi rice bagged in usuage deep-fried tofu packets. By combining somewhat sweet sushi rice with usuage cooked in salty sweet broth, this tasty dish becomes truly satisfying. It is one of the typical rice dishes parents prepare for kids’ school events – at least when I was young. Great for picnics, parties and potlucks.

Warabi, tofu, age no akadashi / red miso soup with bracken, tofu and thin deep-fried tofu

Red miso perfectly matches the clinging texture of warabi. Pair with common ingredients such as tofu and usuage for a great simple companion to a meal.