Low Calorie High Protein Fried Tofu Bowl – EASY JAPANESE BREAKFAST #19

Ingredients

Oyakodon with fried tofu (1 serving)
・Rice (as much as you want)
・1 Sheet of thin deep-fried tofu
・1 Egg
・1 oz (30g) Onion
・Green onion (optional)
・2/5 cup (100ml) Water☆
・1.5 tbsp Soy sauce☆
・1 tbsp Sugar☆
・A pinch of Dashi powder☆

Tofu salad (2-3 servings)
・4.6 oz (130g) Tofu
・2.8 oz (80g) Komatsuna
・1 oz (30g) Carrot
・1/2 tsp Sesame oil
・A pinch of Salt and pepper
・2 tsp Ground white sesame★
・1 tsp Miso paste★
・1 tsp Soy sauce★
・1/2 tsp Sugar★
・A pinch of Dashi powder★

Bean & tuna salad (2-3 servings)
・4 oz (115g) Bean (Soybeans, chickpeas, red beans, green soybeans)
・3.5 oz (100g) Komatsuna
・2.8 oz (80g) Canned tuna
・A pinch of Salt and pepper◇
・1 tsp Grated ginger◇
・1 tsp Mayonnaise◇
・1 tsp Soy sauce◇
・1/2 tsp Sugar◇

Japanese clear soup (2 servings)
・1 oz (30g) Carrot
・1 oz (30g) Green onion
・1 oz (30g) Komatsuna
・0.5 oz (15g) Crab sticks
・1.7 cups (400ml) Water
・1 tbsp Sake◆
・2 tsp Soy sauce◆
・1 tsp Dashi powder◆
・1/2 tsp Sugar◆

Direction

1.  [Oyakodon with deep-fried tofu] Cut fried tofu into quarters. Pan fry until the surface is crispy. Take out once.

Put ☆ in a frying pan and mix well. Add shredded onion and fried tofu and cook over medium heat until the liquid is reduced.

Add green onions and beaten eggs and cook until eggs are the desired consistency. Place on top of rice.

2.  [Tofu salad] Wrap the tofu in paper towel and place a weight on top to drain off the water.

Fry carrots in a small amount of sesame oil. Add komatsuna and fry until wilted. Season them with a pinch of salt and pepper. Let it cool.

In a mixing bowl, combine the cooled vegetables, drained tofu, and ★.

3.  [Bean & tuna salad] Fry komatsuna and let it cool. Drain the oil from the tuna.

In a mixing bowl, combine komatsuna, canned beans, and ◇.

4.  [Japanese clear soup] Add chopped vegetables and water to a pot and simmer until vegetables are tender. Season them with ◆. Just before serving, add crab cakes to taste.

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