1. Healthy Pork Steak with Ginger Onion Sauce and Chicken Mixed Rice
Ingredients (1 serving)
Pork steak
・3.5 oz (100g) Pork fillet
・A pinch of Salt and pepper
・1 tsp Potato starch
・1/2 tsp Oil
Pork steak sauce
・2-3 tsp Grated ginger☆
・2-3 tbsp Grated onion☆
・1 tbsp Sake☆
・1 tbsp Soy sauce☆
・1 tbsp Mirin☆
・1 tsp Sugar☆
Mixed Rice
・3.5 oz (100g) Cooked rice
・1 Egg
・2-3 tbsp Minced green onion
・2.5 oz (70g) Chicken
・2 tsp Sake★
・1 tsp Miso paste★
・1 tsp Mirin★
・1/2 tsp Soy sauce★
・1/3 tsp Grated garlic★
・1/2 tsp Oil
Direction
- Mix ☆ in a bowl to make ginger onion sauce. Slice pork fillet, season with salt and pepper, and sprinkle with a light dusting of potato starch.
- Heat a small amount of oil in a frying pan and cook the pork. Take out from the pan once, and add ginger onion sauce. Let the sauce simmer for 1 minute, return the pork to the pan, and toss with the sauce.
- Cut chicken into small pieces, and cook in the frying pan. Season with ★, and mix it with scrambled egg and cooked rice. (Add minced green onion as you like.)
2. Healthy Exotic Fried Rice
Ingredients (1 serving)
・3.5 oz (100g) Cooked rice
・5.3 oz (150g) Chicken
・1/2 tsp Oil
・A pinch of Salt and pepper☆
・1/2 tsp Sake☆
・1/2 tsp Soy sauce☆
・1.4 oz (40g) Onion
・1 clove of Garlic
・1 tbsp Ketchup★
・1/2 tbsp Fish sauce★
・1 tsp Oyster sauce★
・1/2 tsp Doubanjiang★
Topping
・1 Egg
Direction
- Cut chicken into bite-sized pieces, and rub with ☆.
- Mince onion and garlic. Stir-fry them with a little oil in a frying pan. When onion gets soft, add chicken. Season with ★ and fry until all liquid is absorbed.
- Mix cooked rice with this stir-fry well. (If the rice tastes strong, add a little more rice.) Make a fried egg and put it on top.
3. Healthy Tonkatsu and Soy Garlic Shrimp
Ingredients (1 serving)
・3.5 oz (100g) Cooked rice
・3.5 oz (100g) Pork fillet
・A pinch of Salt and pepper
・1 tbsp Flour + 1 tbsp Water
・1 tbsp Panko
・1 tsp Oil
・Tonkatsu sauce
・1.7 oz (50g) Shrimp
・1 clove of Garlic
・2 tsp Soy sauce
・2 tsp Mirin
・1/2 tsp Oil
・3.5 oz (100g) Broccoli
・1 tsp Ground sesame☆
・1 tsp Soy sauce☆
・1/2 tsp Chicken stock powder☆
・A pinch of Sugar☆
・A pinch of Salt and pepper☆
・1-2 tbsp Dried bonito flakes☆
Direction
- Slice pork fillet and season with salt and pepper. Spread a 1:1 mix of water and flour batter on only one side of the pork. Put panko on top of it.
- Heat a small amount of oil in a frying pan, put the panko side down and cook the pork. When the panko is golden brown, turn over and cook for 2-3 minutes. (Serve with tonkatsu sauce to your liking.)
- Slice garlic, and cook with shrimp. Season them with soy sauce and mirin.
- Cut broccoli into bite-sized pieces, and cook them in microwave or frying pan. Season them with ☆.
4. Chicken and Eggplant Simmered in Savory Teriyaki Sauce
Ingredients (1 serving)
・3.5 oz (100g) Cooked rice
・6 oz (170g) Chicken
・4.2 oz (120g) Eggplant
・A pinch of Salt and pepper
・1 tsp Oil
・0.4 cup (100ml) Water☆
・1 tbsp Sake☆
・1 tbsp Soy sauce☆
・1 tbsp Mirin☆
・1/2 tbsp Sugar☆
・1/2 tsp Dashi powder☆
・1 tsp Grated ginger☆
・1 Boiled eeg
・1 tsp Potato starch
・2 tsp Water
Direction
- Cut chicken and eggplant into bite-sized pieces. (Cut a shallow slit in the skin of the eggplant.)
- Lightly fry the eggplant on both sides in a frying pan with oil. Take out once and cook the chicken. Sprinkle salt and pepper on chicken.
- When the chicken has changed color, add the ☆ mixture and cook gently. Return the eggplant and cook for a few minutes until the chicken and eggplant are well seasoned. (Add a boiled egg here if you like.)
- When the broth is about half full, remove all the ingredients. Add potato starch dissolved in water to the remaining liquid in the frying pan to thicken. Plate chicken, eggplant, and egg with rice and pour this sauce on top.
5. Shrimp Broccoli with a Sweet, Sour, and Spicy Glaze
Ingredients (1 serving)
・3.5 oz (100g) Cooked rice
・3.2 oz (90g) Chicken
・A pinch of Salt and pepper
・3.2 oz (90g) Shrimp
・1 tbsp Potato starch
・1 tsp Oil
・3.5 oz (100g) Broccoli
・1 oz (30g) Onion
・1/2 clove of Garlic
・2-3 slices of Ginger
・1/2 tsp Doubanjiang
・2 tbsp Water☆
・1.5 tbsp Ketchup☆
・1 tsp Sake☆
・1 tsp Sugar☆
・1 tsp Shantung☆
・1/2 tsp Soy sauce☆
Direction
- Cut the chicken into small, elongated, shrimp-like shapes. Mince onion, garlic, and ginger. Cut broccoli into small pieces.
- Prepare the shrimp and sprinkle salt and pepper on chicken. Coat the shrimp and chicken with a light coat of potato starch.
- Put oil in a frying pan, add onion, garlic, ginger, and doubanjiang, and stir-fry. Add chicken and shrimp, and cook until they change color. Add broccoli and ☆. When the sauce is completely mixed with the ingredients, it’s ready to serve.
6. Healthy yet Rich Keema Curry
Ingredients (1 serving)
・3.5 oz (100g) Cooked rice
・6.3 oz (180g) Ground chicken
・7 oz (200g) Onion
・1 clove of Garlic
・2-3 slices of Ginger
・1 tsp Oil
・4.6 oz (130g) Tomato
・2 oz (60g) Eggplant
・1 tbsp Sake
・2.5 tsp Curry powder (S&B)
・A pinch of Cumin powder
・1 tbsp Ketchup☆
・1 tsp Consomme (or Other stock powder)☆
・1 tsp Oyster sauce☆
・1/2 tsp Salt☆
・0.6 cup (150ml)☆
Direction
- Cut tomatoes and eggplant into small cubes. Mince onion, garlic, and ginger.
- Put oil in a frying pan, add onion, garlic, and ginger and stir-fry. Add ground chicken and pour sake, curry powder, and cumin powder.
- Stir-fry and when the chicken changes color, add tomatoes, eggplant, and ☆. Reduce to simmer, stirring regularly, until water evaporates. Taste and season with salt and pepper to taste.
