1. Protein-Packed Tenshinhan (Fluffy Omelet Over Rice)
Ingredients (1 serving)
・5.3 oz (150g) Chicken
・2.8 oz (80g) Onion
・1/2 tsp Oil
・1 tsp Sake
・1 tsp Soy sauce
・1 tsp Shantung (or Chicken stock powder)
・A pinch of Salt and pepper
・3.5 oz-5.3oz (100g-150g) Cooked rice
・Shredded cabbage
・2 Eggs
・1 oz (30g) Crab sticks (Imitation crab meat)
・1/2 tsp Oil
・0.4 cup (100ml) Water★
・1/2 tbsp Sake★
・1/2 tbsp Soy sauce★
・1/2 tbsp Sugar★
・1/2 tbsp Potato starch (or Corn starch)★
・1 tsp Rice vinegar★
・1/2 tsp Oyster sauce★
・1/2 tsp Shantung (Chicken stock powder)★
・1/2 tsp Sesame oil
Direction
- Mince onion and cut chicken into tiny pieces. Stir-fry onion with a little oil until soft, then add chicken. Season them with ☆, and cook until chicken is fully cooked.
- Transfer this chicken stir-fry to a bowl, and mix in cooked rice.
- Put ★ in a sauce pan, and mix well. Make sure the potato starch is completely dissolved. Make scrambled egg with crab meat in a different frying pan.
- Serve chicken mixed rice and egg on top. Then heat up the sauce. When the sauce is boiled, turn off the heat and add a little bit of sesame oil. Pour this sauce on top of egg.
2. Protein-Packed Buta Don (Miso-Glazed Pork Bowl)
Ingredients (1 serving)
・5.3 oz (150g) Pork fillet
・1.5 tbsp Miso paste☆
・1 tbsp Sake☆
・1 tbsp Mirin☆
・1 tbsp Honey (or Beet sugar)☆
・1/2 tbsp Soy sauce☆
・1/2 tsp Grated ginger☆
・1/2 tsp Oil
・3.5 oz-5.3oz (100g-150g) Cooked rice
・Shredded cabbage
・5.3 oz (150g) Broccoli
・1 tbsp Minced garlic
・1 tsp Oil
・A pinch of Salt and pepper
Direction
- Thinly slice the pork fillet. Mix ☆ in a bat, and marinade the pork in it.
- Cut broccoli into small pieces, and stir-fry them with a little oil and minced garlic. Sprinkle salt and pepper.
- Cook the marinade pork in a frying pan with a little oil. When the pork is fully cooked, take out once. Pour all the miso sauce and simmer for a while.
- Serve the rice, pork, and broccoli in a bowl. Pour miso sauce on top.
3. Protein-Packed Mapo Tofu Don
Ingredients (1 serving)
・6 oz (170g) Ground chicken (breast)
・4.6 oz (130g) Tofu
・2 tsp Tianmian sauce (or Miso paste)☆
・2 tsp Sake☆
・2 tsp Soy sauce☆
・1 tsp Oyster sauce☆
・1 tsp Doubanjiang☆
・1 tsp Sugar☆
・1 tsp Oil
・2 tsp Minced garlic
・1 tsp Minced ginger
・2 tbsp Minced green onion
・0.4 cup (100ml) Water
・1 tsp Potato starch
・2 tsp Water
・3.5 oz-5.3oz (100g-150g) Cooked rice
・Shredded cabbage
Direction
- Cover the tofu with paper towel and heat in microwave at 500W for 1.5 minutes. (You can drain the tofu this way.) Mix ☆ in a bowl.
- Stir-fry ground chicken with a little oil, garlic, and ginger. Stir-fry until the chicken changes color, and add minced green onion and ☆ sauce. Mix well and add water.
- Simmer for a while, and add drained tofu. Roughly cut the tofu with spatula or chop sticks, and boil down the broth.
- When the liquid is reduced to about half, add water-soluble potato starch to thicken and finish. Serve the rice and this mapo tofu in a bowl.
4. Protein-Packed Katsu Curry Don
Ingredients (1 serving)
・3.5 oz (100g) Chicken
・3.5 oz (100g) Onion
・1 oz (30g) Carrot
・1 tsp Oil
・1 tsp Minced garlic
・0.8 cup (200ml) Water
・1.5 Curry roux
・2.8 oz (80g) Pork fillet
・A pinch of Salt and pepper
・1 tsp Flour
・1 tsp Water
・1 tbsp Panko
・1 tbsp Oil
・3.5 oz-5.3oz (100g-150g) Cooked rice
・Shredded cabbage
・Boiled egg
Direction
- Cut chicken, onion, and carrot into small pieces. Stir-fry onion and carrot until soft. Add minced garlic and chicken and cook until the chicken changes color.
- Add water and simmer for about 20-30 minutes until onion is very soft. Remove any scum if it appears.
- Add curry roux and dissolve completely. Simmer for 5 minutes while stirring.
- Cut pork fillet and sprinkle on salt and pepper. Coat one side with a small amount of batter and panko. Fry in a little oil until crisp.
- Serve the rice in a bowl, arrange the katsu and pour the curry over it.
5. Tatsuta-Age Donburi with Japanese Mustard Sauce
Ingredients (1 serving)
・7 oz (200g) Chicken
・A pinch of Salt and pepper
・2 tbsp Potato starch
・Oil
・1 tbsp Grain mustard☆
・1 tbsp Sake☆
・1 tbsp Soy sauce☆
・1 tbsp Honey (or Beet sugar)☆
・1 tbsp Water☆
・3.5 oz-5.3oz (100g-150g) Cooked rice
・Shredded cabbage
Direction
- Cut chicken into bite-sized pieces. Sprinkle on salt and pepper. Coat them with potato starch. Fry in oil until crisp.
- Mix ☆ and bring to a boil in a frying pan.
- Serve the rice in a bowl, arrange the chicken tatsuta-age and pour the mustard sauce over it.
6. Yaki Gyudon
Ingredients (1 serving)
・7 oz (150g) Thinly sliced Beef
・1.7 oz (50g) Onion
・2 slices of Ginger
・Half clove of Garlic
・1/2 tsp Oil
・1 tbsp Sake☆
・1-1.5 tbsp Soy sauce☆
・1 tbsp Mirin☆
・1/2 tbsp Sugar☆
・A pinch of Salt☆
・3.5 oz-5.3oz (100g-150g) Cooked rice
・Shredded cabbage
・Egg
Direction
- Slice onion and mince ginger and garlic. Stir-fry them with a little oil. When the onion is slightly soft, add the beef and ☆.
- Simmer over low heat until liquid is reduced.
- Serve the rice in a bowl, arrange the beef and pour the broth if you want.
