Japanese Low-Calorie Recipes: Healthy & Delicious Japanese Cuisine
Looking for Japanese low-calorie recipes that are both nutritious and flavorful? Japanese cuisine is known for its fresh ingredients, balanced flavors, and health benefits. From light sashimi bowls to miso-based soups and steamed vegetables, there are plenty of low-calorie Japanese dishes that are easy to prepare at home. Whether you’re on a weight-loss journey or simply want to enjoy healthy meals without sacrificing taste, these recipes will help you incorporate the best of Japanese cooking into your diet.
Three highly recommended recipes, taken from one of Janet Johns’
[Visit the website with over 400 digital cookbooks (PDFs)!]
JAPANESE LOW-CALORIE COOKBOOK FOR ONE PERSON
MISO-GLAZED GRILLED EGGPLANT DELIGHT
Overview: This dish features tender grilled eggplant brushed with a light miso glaze, bringing out its natural umami flavor while keeping it low in calories.
Ingredients:
- Eggplant – 1 medium
- White miso paste – 1 tbsp
- Mirin – 1 tbsp
- Soy sauce – 1 tsp
- Sesame oil – 1/2 tsp
- Honey – 1 tsp
- Toasted sesame seeds – 1 tsp
- Green onion – 1 stalk, finely chopped
Instructions:
1. Cut the eggplant in half lengthwise and score the flesh in a crisscross pattern.
2. Mix miso paste, mirin, soy sauce, sesame oil, and honey in a bowl until smooth.
3. Preheat a grill or oven broiler to medium heat.
4. Brush the miso glaze over the cut side of the eggplant.
5. Grill or broil the eggplant for about 8-10 minutes until tender and caramelized.
6. Garnish with toasted sesame seeds and chopped green onion before serving.
ZESTY YUZU & CUCUMBER SOBA SALAD
Overview: A refreshing and nutritious cold soba noodle salad with crisp cucumber and a light citrusy yuzu dressing, perfect for a healthy meal.
Ingredients:
- Soba noodles – 1 serving
- Fresh cucumber – 1/2, julienned
- Yuzu juice – 1 tbsp
- Low-sodium soy sauce – 1 tbsp
- Rice vinegar – 1 tsp
- Sesame oil – 1/2 tsp
- Toasted sesame seeds – 1 tsp
- Green onion – 1 stalk, finely chopped
Instructions:
1. Cook soba noodles according to package instructions, then rinse under cold water.
2. In a small bowl, mix yuzu juice, soy sauce, rice vinegar, and sesame oil.
3. In a large bowl, combine soba noodles, julienned cucumber, and dressing.
4. Toss well to coat all ingredients evenly.
5. Garnish with toasted sesame seeds and chopped green onion.
6. Serve chilled for a refreshing meal.
STEAMED GINGER SOY COD WITH SPINACH
Overview: A delicate and flavorful dish of steamed cod infused with ginger and soy, paired with nutrient-rich spinach for a wholesome meal.
Ingredients:
- Cod fillet – 1 piece (120g)
- Fresh ginger – 1 tsp, julienned
- Low-sodium soy sauce – 1 tbsp
- Rice vinegar – 1 tsp
- Garlic – 1 clove, minced
- Spinach – 1 cup
- Sesame oil – 1/2 tsp
- Green onion – 1 stalk, finely chopped
Instructions:
1. Season the cod fillet with ginger and garlic, then place it in a steaming dish.
2. Drizzle soy sauce and rice vinegar over the fillet.
3. Steam the cod over medium heat for 8-10 minutes until cooked through.
4. In a pan, lightly sauté spinach with sesame oil until wilted.
5. Plate the spinach and place the steamed cod on top.
6. Garnish with green onions and serve warm.
Three highly recommended recipes, taken from one of Janet Johns’
[Visit the website with over 400 digital cookbooks (PDFs)!]
