6 Low-Calorie High-Protein Japanese Dinner: Quick & Easy One-Plate Recipes

fish

🥗Healthier: tofu

💰Cheaper: canned tuna

Tofu provides a plant-based protein alternative.

sake

🥗Healthier: non-alcoholic sake

💰Cheaper: white grape juice

Non-alcoholic options maintain flavor without alcohol.

mirin

🥗Healthier: rice vinegar

💰Cheaper: sugar + water

Rice vinegar can mimic the sweetness of mirin.

seaweed

🥗Healthier: spinach

💰Cheaper: cabbage

Spinach offers similar nutrients and is widely available.

Mix ginger onion sauce ingredients in a bowl. Slice pork fillet, season with salt and pepper, and sprinkle with potato starch. Heat oil in a frying pan and cook the pork. Remove from the pan, add ginger onion sauce, and simmer for 1 minute. Return pork to the pan and toss with sauce. Cut chicken into small pieces and cook in the frying pan. Season with miso mixture, mix with scrambled egg and cooked rice, adding minced green onion as desired.

Cut chicken into bite-sized pieces, rub with seasoning, mince onion and garlic. Stir-fry with oil in a frying pan until onion softens, then add chicken and season. Mix cooked rice with stir-fry and top with a fried egg.

Slice pork fillet, season with salt and pepper, coat one side with a flour-water mix, and top with panko. Heat oil in a frying pan, cook panko side down until golden, then flip and cook for another 2-3 minutes. Cook garlic with shrimp, season with soy sauce and mirin. Cook broccoli in microwave or frying pan and season.

Cut chicken and eggplant into bite-sized pieces. Fry eggplant in oil, remove, and cook chicken with seasoning. Return eggplant to pan, cook until well seasoned, and thicken sauce with potato starch mixed with water. Plate chicken, eggplant, and egg with rice, pouring sauce on top.

Cut chicken into small shapes, mince onion, garlic, and ginger. Prepare shrimp and season chicken. Coat shrimp and chicken with potato starch, stir-fry with onion, garlic, ginger, and doubanjiang. Add chicken and shrimp, cook until they change color, then add broccoli and sauce mixture until ready to serve.

Cut tomatoes and eggplant into cubes, mince onion, garlic, and ginger. Stir-fry onion, garlic, and ginger in oil, add ground chicken, sake, curry powder, and cumin. Stir-fry until chicken changes color, then add tomatoes, eggplant, and seasoning. Reduce to simmer until water evaporates.

Cooking Techniques

Equipment Needed

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Dietary

Allergens