6 Ways to Make Healthy and Nutritious Japanese Dinner a.k.a. BANGOHAN

1. Cha-han Teishoku (Fried Rice Set Meal)

Ingredients (for 2 servings)

Cha-han (Fried rice) *As for the fried rice, it’s for one person.
・6 oz (170g) Cooked rice
・1 Egg
・2 slices of Ham
・1 oz (30g) Minced green onion
・1 tbsp Oil
・A pinch of Salt and pepper
・A pinch of White pepper
・A pinch of MSG (optional)

Cha-han soup
・1.8 cups (450ml) Water☆
・1 tbsp Sake☆
・2 tsp Soy sauce☆
・2 tsp Oil (Any type of oil is fine.)☆
・1.5 tsp Oyster sauce☆
・2/3 tsp Chicken stock powder☆
・A pinch of White pepper☆
・A pinch of MSG (optional)☆
・Sliced green onion for topping

Harusame salad (Glass noodle salad)
・1.7 oz (50g) Dried glass noodles
・3.5 oz (100g) Cucumber
・1.4 oz (40g) Crab sticks
・1 Egg (Add a little sugar if you want.)
・1/2 tsp Oil
・1 tbsp Rice vinegar★
・1 tbsp Soy sauce★
・1 tbsp Sesame oil★
・1 tbsp Sugar★
・1/2 tsp Chicken stock powder★
・1 tsp White sesame seeds★

Direction

1.  [Cha-han] Prepare cooked rice (warm rice), thinly sliced green onion, finely chopped ham, and beaten egg. Add a large amount of oil to the frying pan and heat thoroughly. As soon as the beaten egg is added, add the rice on top of it and mix well.

Add the green onions and ham, mix gently, then add salt and pepper, MSG, and white pepper to taste. If you have a kitchen torch, you can lightly sear the rice to make the fried rice more delicious.

2.  [Cha-han soup] Put ☆ in a pot. Heat and dissolve all the seasonings. Reheat just before serving and add green onions if desired.

3.  [Harusame salad] Prepare boiling water and boil glass noodles for 4 minutes. Drain and wash it with cold water. Make thinly fried eggs and cut into thin strips. Cut cucumber into strips. Break crab sticks into small pieces.

Put all the ingredients in a bowl. Season them with ★. Mix well and it’s done!

2. Kabocha Croquette Teishoku

Ingredients (for 2 servings)

Kabocha croquette
・5 oz (140g) Kabocha squash
・2.5 oz (70g) Pork fillet (Any part/kind of meat is fine.)
・2 oz (60g) Onion
・1 tsp Butter
・1 tsp Oil
・A pinch of Salt and pepper☆
・1 tsp Sake☆
・1 tsp Soy sauce☆
・1/2 tsp Sugar☆
・1/3 tsp Chicken stock powder☆
・Black pepper (as much as you want)☆

・3 tbsp Flour (for batter)
・3 tbsp Water (for batter)
・Panko
・Oil for frying
・Tonkatsu sauce

Miso soup
・1.7 cups (400ml) Water
・2 tbsp Miso paste
・1/2 tsp Dashi powder
・2 oz (60g) Eggplant
・1 oz (30g) Onion

Direction

1.  [Kabocha croquette] Cut kabocha into small pieces. Put kabocha and water in a pot and boil until the kabocha is soft. Mash it well. Add a little butter and mix well.

Mince pork and onion. Stir-fry with a little oil. Season them with ☆. Stir well and fry until all the moisture is gone. Mix the mixture with the mashed kabocha.

Shape the croquette mixture into your desired forms, dip them in batter, and coat them in panko. Fry in oil until golden brown.

2.  [Miso soup] Cut eggplant and onion into small pieces. Put water, veggies, and dashi powder in a pot, and simmer until they are soft. Turn off the heat and dissolve miso paste.

3. Addictive Chicken Gobo Teishoku

Ingredients (for 2 servings)

Addictive chicken gobo stir-fry
・6 oz (170g) Chicken
・5.3 oz (150g) Broccoli
・4 oz (110g) Gobo
・A pinch of Salt and pepper
・2 tbsp Potato starch
・Oil for frying
Sauce
・1.5 tbsp Mirin☆
・1.5 tbsp Soy sauce☆
・2 tsp Oyster sauce☆
・2 tsp Sugar☆

Egg soup
・1.7 cups (400ml) Water★
・1 tbsp Soy sauce★
・1 tsp Chicken stock powder★
・1 tsp Dried wakame seaweed
・1 Egg
・1 tsp Sesame oil

Okra and cherry tomato asazuke (Japanese-style light pickles)
・5 oz (140g) Cherry tomatoes
・1.7 oz (50g) Okra
・A pinch of Salt
Pickling liquid
・1 tbsp Rice vinegar◇
・1 tbsp Soy sauce◇
・1 tbsp Mirin◇
・1 tbsp Water◇
・1/2 tbsp Sesame oil◇
・A pinch of Dashi powder◇

Direction

1.  [Chicken gobo stir-fry] Cut chicken into small pieces and sprinkle salt and pepper. Slice gobo and cut broccoli into small pieces. Dust all the ingredients lightly with potato starch. Fry each ingredient in oil. Then put everything in a pan and mix them with sauce made with ☆.

2.  [Egg soup] Put ★ in a pot. When it boils, add dried wakame seaweed. Simmer for 1 minute and bring to a boil again. Pour beaten egg and stir well. When egg is cooked, it’s done! Finally add a little sesame oil for flavor.

3.  [Asazuke] Lightly boil cherry tomatoes and okra. Peel tomatoes and cut okra. Put ◇ in a container. Mix well, and soak tomatoes and okra in the liquid. Let it sit in fridge for a while.

4. Yakisoba Teishoku

Ingredients (for 2 servings)

Yakisoba
・10.6 oz (300g) Yakisoba noodles (the brand is “maru-chan”)
・2 packet of Included powdered sauce*
・2.8 oz (80g) Thinly sliced pork
・1 oz (30g) Cabbage
・1 oz (30g) Onion
・1 tsp Oil
・A pinch of Salt and pepper
・1 tsp Sake
・Fried egg

*If you want to make yakisoba sauce from scratch, please mix these seasonings.
Yakisoba sauce (for 1 serving)
・2 tbsp Worcestershire sauce
・1/2 tsp Chicken stock powder
・1/2 tsp Miso paste
・1/2 tsp Oyster sauce
・1/2 tsp Sugar

Simmered kabocha
・6 oz (170g) Kabocha squash
・3 tbsp Water☆
・1.5 tbsp Mirin☆
・1.5 tbsp Sake☆
・1.5 tbsp Sugar☆
・2 tsp Soy sauce☆
・A pinch of Salt☆

Hiyayakko (Cold tofu)
・Your favorite tofu
・Grated ginger
・Dried bonito flakes
・Soy sauce

Direction

1.  [Yakisoba] Cut onion, cabbage, and pork into small pieces. Stir-fry onion and cabbage with a little oil. Make some space in a frying pan, cook pork. Sprinkle a pinch of salt and pepper, and sake on the pork. When they are almost cooked, add noodles.

Pour a little water and loosen the noodles. Stir-fry noodles and ingredients. When they are  mixed well, season with the included powdered sauce. Top with a fried egg, if desired.

2.  [Simmered kabocha] Cut kabocha into small pieces. Put ☆ in a pot. Mix well and place kabocha. Cover and simmer over low heat until the kabocha is tender. Turn it over several times during cooking.

5. Nikujaga (Meat and Potatoes Stew) Teishoku

Ingredients (for 2 servings)

Nikujaga (Meat and potatoes stew)
・10.6 oz (300g) Potato
・8.8 oz (250g) Onion
・6 oz (170g) Thinly sliced pork + beef
・3.5 oz (100g) Carrot
・3.5 oz (100g) Konnyaku noodles
・String beans
・1 tsp Oil
・1.25 cups (300ml) Water
・4 tbsp Soy sauce☆
・3 tbsp Sake☆
・3 tbsp Sugar☆
・3 tbsp Mirin☆
・A pinch of Dashi powder☆

Atsuage and eggplant side dish
・6 oz (170g) Atsuage (Thick fried tofu)
・4.2 oz (120g) Eggplant
・2 tsp Sesame oil
・Grated daikon
・Shiso leaves
・1 tbsp Soy sauce★
・1 tbsp Rice vinegar★
・1/2 tbsp Sesame oil★
・1/2 tbsp Sugar★
・A pinch of Salt and pepper★

Miso soup
・1.7 cups (400ml) Water
・2 tbsp Miso paste
・1/2 tsp Dashi powder
・Tofu
・Dried wakame seaweed

Direction

1.  [Nikujaga] Cut all the ingredients into small pieces. Stir-fry onion and carrot with a little oil first. Then add water. When it boils, add thinly sliced meat (pork or beef). Bring it back to a boil and skim off any scum if necessary.

Then add potatoes and konnyaku noodles. Season them with ☆. Simmer until the potatoes are tender, then turn off the heat and let them sit for 30 minutes to an hour to allow the flavors to meld. (Add the string beans about 1 to 2 minutes before turning off the heat.)

2.  [Atsuage and eggplant side dish] Cut eggplant and atsuage into small pieces. Oil the frying pan, and cook eggplant until very tender turning over several times. Add the atsuage halfway through and heat through.

Prepare grated daikon, and shredded shiso. Make the sauce with ★. Dish up eggplant and atsuage, then put grated daikon and shiso. Pour the sauce over it.

6. The Most Delicious Classic Curry

Ingredients (for 2 servings)

・Cooked rice (as much as you want)

・3.5 oz (100g) Pork fillet (Any part/kind of meat is fine.)
・6 oz (170g) Onion
・3.5 oz (100g) Potato
・1.7 oz (50g) Carrot
・1.4 oz (40g) Sausage
・2 tsp Oil
・A pinch of Salt and pepper
・A pinch of Ramen pepper (Black pepper, white pepper, onion powder, and garlic powder)
・1.7 cups (400ml) Water
・2.5 Curry roux

Direction

1.  Cut all the ingredients into small pieces. Stir-fry onion and carrot with a little oil first. Make a small space, and put oil. Add pork there, and sprinkle salt and pepper, and ramen pepper. When pork is cooked, add water. Simmer for 30 minutes to an hour. Skim off any scum if necessary.

2.  Add potatoes and sausage. Simmer for 5 to 10 minutes until potatoes are fully cooked. Then add curry roux. Dissolve it well, and simmer another 5 minutes. (After adding the roux, simmer over low heat, stirring frequently to prevent burning.)

3.  Serve the cooked rice and then pour the curry over it. I recommend topping it with fried vegetables or sprinkling it with seven-spice powder to taste.

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