6 Ways to Make Low Calorie High Protein Japanese Meal Prep aka KINNIKU BENTO
Recipes in this Video
Ingredients
- ●1 cup cooked rice
- ●1/2 lb shrimp, peeled and deveined
- ●1/2 cup cherry tomatoes, halved
- ●1/4 cup red onion, finely chopped
- ●1/4 cup cucumber, diced
- ●1/4 cup bell pepper, diced
- ●2 tbsp olive oil
- ●1 tbsp lemon juice
- ●1 tsp garlic powder
- ●1/2 tsp salt
- ●1/4 tsp black pepper
- ●1/4 cup fresh parsley, chopped
Instructions
- 1In a large bowl, combine the cooked rice, shrimp, cherry tomatoes, red onion, cucumber, and bell pepper.
- 2In a small bowl, whisk together the olive oil, lemon juice, garlic powder, salt, and black pepper.
- 3Pour the dressing over the rice and shrimp mixture and toss to combine.
- 4Add the chopped parsley and mix gently until evenly distributed.
- 5Taste and adjust seasoning if necessary.
- 6Cover the salad and refrigerate for at least 30 minutes to allow flavors to meld.
- 7Serve chilled or at room temperature.
Equipment
Chicken Teriyaki is a popular dish in Japanese cuisine, known for its sweet and savory glaze. The term 'teriyaki' refers to the cooking method of grilling or broiling with a glaze. While its origins trace back to Japan, the dish has gained international popularity, especially in Western countries, where it is often adapted with various ingredients and served in different styles.
Ingredients
- ●chicken breast
- ●soy sauce
- ●mirin
- ●sugar
- ●ginger
- ●garlic
- ●green onions
- ●sesame seeds
Instructions
- 1Marinate chicken in soy sauce, mirin, sugar, ginger, and garlic for at least 30 minutes.
- 2Preheat grill or skillet over medium heat.
- 3Remove chicken from marinade, reserving marinade for later.
- 4Grill or sauté chicken until cooked through, about 6-8 minutes per side.
- 5In a small saucepan, bring reserved marinade to a boil and simmer for a few minutes to thicken.
- 6Slice chicken and drizzle with thickened sauce, then garnish with green onions and sesame seeds.
Ingredient Alternatives
chicken breast
Healthier: chicken thighs
Cheaper: chicken thighs
Thighs are often more flavorful and less expensive.
soy sauce
Healthier: low-sodium soy sauce
Lower sodium option for health.
mirin
Healthier: rice vinegar with a bit of sugar
Cheaper: rice vinegar with a bit of sugar
A more accessible alternative.
Techniques
Equipment
Also Known As
Miso soup is a traditional Japanese dish often served as a staple in Japanese households. It is commonly consumed at breakfast, but can also be enjoyed at any meal. The soup's base, miso, is a fermented soybean paste that provides a rich umami flavor. Variations exist depending on regional ingredients and personal preferences, making it a versatile dish in Japanese cuisine.
Ingredients
- ●miso paste
- ●dashi stock
- ●tofu
- ●seaweed
- ●green onions
Instructions
- 1Prepare dashi stock by boiling water and adding dashi granules or kombu.
- 2In a separate bowl, dissolve miso paste in a small amount of warm dashi.
- 3Add the dissolved miso to the pot of dashi stock, stirring gently.
- 4Cut tofu into small cubes and add to the soup.
- 5Add seaweed and simmer for a few minutes until softened.
- 6Garnish with chopped green onions before serving.
Ingredient Alternatives
miso paste
Healthier: white miso
Cheaper: soybean paste
White miso is lower in sodium, while soybean paste can be more budget-friendly.
tofu
Healthier: silken tofu
Cheaper: firm tofu
Silken tofu is lower in calories, while firm tofu is often less expensive.
Techniques
Equipment
Also Known As
Gyoza originated from Chinese jiaozi and became popular in Japan after World War II. Traditionally enjoyed as a snack or appetizer, they symbolize home cooking and are often made during family gatherings. Today, gyoza has gained global popularity, with variations across different cultures, including vegetarian and fusion options.
Ingredients
- ●gyoza wrappers
- ●ground pork
- ●cabbage
- ●green onions
- ●garlic
- ●ginger
- ●soy sauce
- ●sesame oil
- ●salt
- ●pepper
- ●water
- ●vegetable oil
- ●vinegar
Instructions
- 1Prepare the filling by mixing ground pork, finely chopped cabbage, minced garlic, grated ginger, chopped green onions, soy sauce, sesame oil, salt, and pepper in a bowl.
- 2Place a gyoza wrapper on a clean surface and add a spoonful of filling in the center.
- 3Moisten the edges of the wrapper with water, fold it in half, and pinch to seal, creating pleats if desired.
- 4Heat vegetable oil in a large skillet over medium-high heat until shimmering.
- 5Arrange the gyoza in the skillet, flat side down, and cook for 2-3 minutes until the bottoms are golden brown.
- 6Add water to the skillet (enough to cover the bottom) and cover immediately with a lid.
- 7Steam the gyoza for about 5 minutes, or until the water has evaporated and the gyoza are cooked through.
- 8Remove the lid and let them cook for an additional minute to crisp the bottoms again.
- 9Serve hot with a dipping sauce made of soy sauce and vinegar.
Ingredient Alternatives
ground pork
Healthier: ground chicken
Cheaper: ground beef
Ground chicken is leaner, while ground beef is often more economical.
gyoza wrappers
Healthier: rice paper
Cheaper: wonton wrappers
Rice paper is gluten-free, while wonton wrappers are commonly available.
soy sauce
Healthier: low-sodium soy sauce
Cheaper: tamari
Low-sodium soy sauce reduces salt intake, while tamari is gluten-free.
sesame oil
Healthier: olive oil
Cheaper: canola oil
Olive oil is healthier, while canola oil is less expensive.
Techniques
Equipment
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