Japanese Cookbook for Everyday Cooking: Easy & Healthy Japanese Recipes to Cook at Home

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Table of contents :
Introduction
Additional Interesting & Useful Information
Omuraisu
Okonomiyaki
Japanese Deviled Eggs
Beef Kushiyaki
Chicken Katsu
Yakisoba Chicken
Sesame Crusted Tuna
Miso Soup
Crispy Breaded Shrimp
Sunomono
Japanese Beef Stir Fry
Green Tea Cake
Sushi Roll
Soba Noodles with Mushrooms Broccoli
Japanese Green Beans
Sausage Fried Rice
Japanese Chili
Mochi
Teriyaki Pork
Japanese Cheesecake
Salad with Sesame Dressing
Oyako Donburi
Smoked Salmon Sushi Roll
Okinawa Shoyu Pork
Shieldzini
Crab Cream Cheese Sushi Rolls
Gari
Green Tea Muffin
Ginger Pork
Shrimp Tempura
Japanese Spinach
Sukiyaki Beef
Teriyaki Rib Eye
Miso Salmon
Spicy Tuna Roll
Tofu Mushroom Soup
Chicken Yakitori
Tuna Tartare
Egg Pesto Sushi Roll
Nikujaga
Japanese Beef Croquettes
Tofu Salad
Japanese Grilled Mushrooms
Miso Chicken Stir-Fry
Takikomi Gohan
Miso Carrots Peas
Tofu Custard with Shrimp
Green Tea Rice
Tamago Sushi
Japanese Onion Zucchini
Conclusion
About the Author
Author's Afterthoughts

Japanese Cookbook for Everyday Cooking: Easy & Healthy Japanese Recipes to Cook at Home

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Japanese Cookbook for Everyday Cooking Easy & Healthy Japanese Recipes to Cook at Home

BY: SOPHIA FREEMAN

© 2020 Sophia Freeman All Rights Reserved

Liability This publication is meant as an informational tool. The individual purchaser accepts all liability if damages occur because of following the directions or guidelines set out in this publication. The Author bears no responsibility for reparations caused by the misuse or misinterpretation of the content. Copyright The content of this publication is solely for entertainment purposes and is meant to be purchased by one individual. Permission is not given to any individual who copies, sells or distributes parts or the whole of this publication unless it is explicitly given by the Author in writing.

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Table of Contents Introduction Additional Interesting & Useful Information Omuraisu Okonomiyaki Japanese Deviled Eggs Beef Kushiyaki Chicken Katsu Yakisoba Chicken Sesame Crusted Tuna Miso Soup Crispy Breaded Shrimp Sunomono Japanese Beef Stir Fry Green Tea Cake Sushi Roll Soba Noodles with Mushrooms Broccoli Japanese Green Beans Sausage Fried Rice Japanese Chili Mochi Teriyaki Pork Japanese Cheesecake

Salad with Sesame Dressing Oyako Donburi Smoked Salmon Sushi Roll Okinawa Shoyu Pork Shieldzini Crab Cream Cheese Sushi Rolls Gari Green Tea Muffin Ginger Pork Shrimp Tempura Japanese Spinach Sukiyaki Beef Teriyaki Rib Eye Miso Salmon Spicy Tuna Roll Tofu Mushroom Soup Chicken Yakitori Tuna Tartare Egg Pesto Sushi Roll Nikujaga Japanese Beef Croquettes Tofu Salad Japanese Grilled Mushrooms Miso Chicken Stir-Fry

Takikomi Gohan Miso Carrots Peas Tofu Custard with Shrimp Green Tea Rice Tamago Sushi Japanese Onion Zucchini Conclusion About the Author Author's Afterthoughts

Introduction

One way to get to know a country or culture better is to experience its local cuisine. The traditional Japanese cuisine, also known as “washoku”, is recognized by the UNESCO as an Intangible Cultural Heritage. The country’s diverse influences from neighboring countries have resulted in an interesting collection of food that, although evolved, did not lose touch with tradition. From the way it carefully presents its food down to the mastery that goes into the preparation, Japan’s high regard for quality and excellence is manifest. An impressive facet of Japanese food is presentation. Have you seen their bento lunch boxes? The essence lies in the use of high-quality and fresh ingredients that are in

season. Pair them with meticulous preparation and attention to detail, and you will get the true Japanese cuisine. The island country of Japan prides itself for its fresh fish and seafood offerings. Sushi is indeed one of the well-known Japanese dishes made with rice and slices of raw fish or shellfish dipped in soy sauce with wasabi. Sashimi is thin, bite-sized slices of raw fish, typically tuna or salmon, and eaten with soy sauce. Tempura is fish, seafood, meat, or vegetable that is coated with batter and is deep-fried to perfection. It goes well with a dipping sauce called “tentsuyu”. Sukiyaki is a beloved soup dish cooked in a shallow cast-iron pot. It has beef, vegetables, and tofu that are simmered in a soy broth. These are literally only a few of the many fascinating and must-try Japanese foods. Excited to prepare these amazing dishes in your own kitchen? Then, let’s get started.

Additional Interesting & Useful Information Japanese food is certainly among the healthiest in the world. Its food includes lots of fresh seafood and vegetables. Just look at the Japanese’s impressive average life expectancy. Its cuisine consists primarily of seafood and rice. Eating meat is quite recent as it was only introduced during the mid-19th century when Japan adapted Westernization after the 214 years of ‘sakoku’ (closed country). Japan has the most Michelin-starred restaurants in the world in 2019, beating Paris. Japanese cuisine is the third most loved in the world next to Italian and Chinese. People follow food etiquettes in Japan. For example, it is perfectly fine if you make slurping sounds when eating noodles, but you should never do this when, indeed, the soup is made with rice. Similarly, you must never stick your chopsticks upright into your rice bowl as it is considered rude.

Omuraisu

Also called omu-rice, omuraisu is a type of omelet that’s stuffed with fried rice and drizzled with ketchup. Serving Size: 2 Preparation Cooking Time: 20 minutes Ingredients: Cooking spray 2 slices ham, sliced into small cubes 2 cups cooked white rice 1 slice cheese, chopped 3 tablespoons ketchup, divided 2 eggs Salt and pepper to taste ¼ teaspoon fresh parsley, chopped Instructions:

1. Spray your pan with oil. 2. Add the ham, cooked rice, cheese and 2 tablespoons ketchup. 3. Cook while stirring approximately for 8 to 10 minutes. 4. Transfer the rice mixture to a plate. 5. Form an oval shape from the mixture. 6. Beat the eggs in a bowl. 7. Season with the salt and pepper. 8. Cook the eggs in the same pan. 9. Transfer the eggs on top of the oval-shaped rice mixture. 10. Tuck the edges underneath the rice to form a cocoon. 11. Make some slices on top of the egg. 12. Drizzle with the ketchup. 13. Sprinkle the parsley on top. Nutrients per Serving: Calories: 521.4 Fat: 20.2 g Saturated Fat: 8.6 g Carbohydrates: 59.3 g Fiber: 0.8 g Protein: 26.7 g Cholesterol: 403.2 mg Sugars: 12.4 g Sodium: 1299.9 mg Potassium: 511.6 mg

Okonomiyaki

Okonomiyaki is indeed a type of Japanese pancake that’s savory instead of sweet. It is a popular street food in Osaka, Japan. It is made with eggs, flour, cabbage, other vegetables and meat. In this recipe, we make this pancake with bacon, sausage, shrimp and cheese. Serving Size: 40 Preparation Cooking Time: 4 minutes Ingredients: ⅔ cup water 1 cup all-purpose flour 2 eggs, beaten ½ cup green onions, chopped 6 strips bacon, cooked and crumbled 1 sausage, chopped 4 cups cabbage, chopped ¼ cup cheese, shredded

¼ cup shrimp, cooked 1 tablespoon vegetable oil Toppings 2 tablespoons soy sauce 1 teaspoon white vinegar 1 tablespoon ketchup 1 teaspoon mayonnaise 1 tablespoon breadcrumbs Instructions: 1. Combine the water and flour in a bowl. 2. Mix until smooth. 3. Add the eggs, green onions, bacon, sausage, cabbage, cheese and shrimp to the bowl. 4. Stir to combine. 5. Next, pour the oil into a pan over medium heat. 6. Add the flour mixture. 7. Cook for 5 to 6 minutes per side. 8. Transfer to a plate. 9. Combine the soy sauce, vinegar and ketchup. 10. Drizzle this mixture on top of the pancake. 11. Spread with a mixture of mayonnaise and breadcrumbs. Nutrients per Serving: Calories: 328.8 Fat: 15.1 g Saturated Fat: 5 g Carbohydrates: 33.3 g Fiber: 3.5 g Protein: 15.7 g Cholesterol: 128 mg Sugars: 4.8 g Sodium: 879.1 mg Potassium: 363.6 mg

Japanese Deviled Eggs

Deviled eggs are a popular appetizer in many parts of the world. Learn how to make these using this Japanese inspired recipe. Serving Size: 18 Preparation Cooking Time: 1 hour Ingredients: 9 eggs, hard boiled 2 teaspoons rice wine vinegar ½ cup mayonnaise 2 teaspoons wasabi paste 2 teaspoons soy sauce 2 tablespoons green onion, sliced thinly 4 tablespoons breadcrumbs 2 tablespoons sesame seeds, toasted

Instructions: 1. Slice the hard boiled eggs in half. 2. Scoop out the egg yolks. Then, transfer to a bowl. 3. Stir in the vinegar, mayo, wasabi paste and soy sauce. 4. Mash until fully combined. 5. Stir in the breadcrumbs and green onion. 6. Next, place the egg white halves on your serving plate. 7. Top the egg white halves with the yolk mixture. 8. Sprinkle the sesame seeds on top. Nutrients per Serving: Calories: 91.4 Fat: 7.9 g Saturated Fat: 1.6 g Carbohydrates: 2.1 g Fiber: 0.1 g Protein: 3.6 g Cholesterol: 95.3 mg Sugars: 0.3 g Sodium: 122.1 mg Potassium: 42 mg

Beef Kushiyaki

Kushiyaki refers to Japanese foods that are skewered and cooked on a grill. In this kushiyaki recipe, we make it with beef marinated in mirin, garlic, soy sauce and sugar. Serving Size: 8 Preparation Cooking Time: 1 hour Ingredients: 2 ½ tablespoons mirin ⅓ cup soy sauce 1 clove garlic, crushed and minced ⅓ cup white sugar Salt and pepper to taste 3 green onions, chopped 1 lb. beef sirloin steak, sliced thinly Instructions:

1. Combine the mirin, soy sauce, garlic, white sugar, green onion, salt and pepper in a bowl. 2. Mix until the sugar has been dissolved. 3. Cover and marinate for 30 minutes. 4. Preheat your broiler. 5. Thread the beef onto the skewers. 6. Broil for 3 minutes per side. Nutrients per Serving: Calories: 122 Fat: 3.3 g Saturated Fat: 1.3 g Carbohydrates: 11.1 g Fiber: 0.2 g Protein: 10.6 g Cholesterol: 24.5 mg Sugars: 10.1 g Sodium: 630.4 mg Potassium: 163.6 mg

Chicken Katsu

Chicken strips breaded and cooked to a perfect crunch—chicken katsu is a Japanese dish that has become popular all over the world. Serving Size: 4 Preparation Cooking Time: 20 minutes Ingredients: 4 chicken breast fillets, flattened with a meat mallet Salt and pepper to taste 2 tablespoons all-purpose flour 1 cup breadcrumbs 1 cup oil 1 egg, beaten Instructions: 1. First, sprinkle both sides of your chicken with the salt and pepper. 2. Add the flour to a bowl. 3. In another bowl, beat the egg.

4. Put the breadcrumbs to a third bowl. 5. Next, dip the chicken in the first, second and third bowls. 6. Pour the oil into a pan over medium heat. 7. Add the chicken to the pan. 8. Cook for 3 minutes per side. Nutrients per Serving: Calories: 296.9 Fat: 11.4 g Saturated Fat: 2.4 g Carbohydrates: 22.2 g Fiber: 0.1 g Protein: 31.2 g Cholesterol: 118.4 mg Sugars: 0.1 g Sodium: 250.7 mg Potassium: 239 mg

Yakisoba Chicken

Wondering what to cook on a busy weekday? Here’s one that wouldn’t take you too much time and effort—yakisoba noodles with chicken and veggies. Serving Size: 6 Preparation Cooking Time: 30 minutes Ingredients: 1 tablespoon vegetable oil ½ teaspoon sesame oil 2 cloves garlic, minced 2 tablespoons chili paste ½ cup soy sauce, divided 4 chicken breast fillet, sliced into cubes 1 onion, sliced ½ head cabbage, chopped 2 carrots, chopped 8 oz. soba noodles, cooked and drained

Instructions: 1. Pour the sesame oil and vegetable oil into a pan over medium heat. 2. Stir in the garlic and chili paste. 3. Cook while stirring for 1 minute. 4. Stir in half of the soy sauce and chicken. 5. Cook for 5 minutes. 6. Transfer mixture to a bowl. 7. Add the rest of the ingredients and the remaining soy sauce to the pan. 8. Cook for 3 minutes. 9. Put the chicken mixture back to the pan. 10. Stir to combine. 11. Serve in bowls. Nutrients per Serving: Calories: 295.2 Fat: 4.8 g Saturated Fat: 0.9 g Carbohydrates: 40.7 g Fiber: 3 g Protein: 26.3 g Cholesterol: 45.6 mg Sugars: 5.5 g Sodium: 1621.3 mg Potassium: 565.5 mg

Sesame Crusted Tuna

This sesame crusted tuna seared in high fire gives you a succulent and tasty dish that you’d want to have more often. Serving Size: 4 Preparation Cooking Time: 20 minutes Ingredients: 1 tablespoon mirin ¼ cup soy sauce 2 tablespoons sesame oil 1 tablespoon honey 1 tablespoon rice wine vinegar 4 tuna fillets ½ cup sesame seeds 1 tablespoon olive oil 1 tablespoon wasabi paste

Instructions: 1. First, mix the mirin, soy sauce, sesame oil and honey in a bowl. 2. Divide the mixture into 2 separate bowls. 3. Add the vinegar in one of the bowls and reserve as dipping sauce. 4. Dip the tuna steaks in the mirin mixture. 5. Next, press the sesame seeds on both sides of the tuna. 6. Pour the olive oil into a pan over high heat. 7. Add the tuna steaks. 8. Sear for 30 to 40 seconds per side. 9. Serve with the wasabi and mirin dipping sauce. Nutrients per Serving: Calories: 422.2 Fat: 20.7 g Saturated Fat: 3.1 g Carbohydrates: 13.2 g Fiber: 2.3 g Protein: 44.1 g Cholesterol: 77.2 mg Sugars: 5.8 g Sodium: 1045.5 mg Potassium: 879 mg

Miso Soup

If someone mentions Japanese soup, the first thing on your mind might be miso soup. This Japanese soup is made by simmering stock and miso paste. It’s as every bit comforting as you’d like your soup to be. Serving Size: 4 Preparation Cooking Time: 20 minutes Ingredients: 4 cups water 2 teaspoons dashi granules 8 oz. silken tofu 3 tablespoons miso paste 2 green onions, chopped Instructions: 1. First, in a soup pot over medium heat, add the water and dashi granules. 2. Bring to a boil.

3. Reduce heat. 4. Stir in the tofu and miso paste. 5. Next, simmer for 5 minutes. 6. Add the green onion. 7. Simmer for another 3 minutes. 8. Serve in soup bowls. Nutrients per Serving: Calories: 63 Fat: 2.3 g Saturated Fat: 0 g Cholesterol: 0 mg Sugars: 2 g Carbohydrates: 5.3 g Fiber: 1 g Protein: 5.5 g Sodium: 513 mg Potassium: 159 mg

Crispy Breaded Shrimp

Craving for crunchy shrimp? Here’s how you can actually make this dish at home. Garlic powder and paprika makes shrimp even tastier. Serving Size: 4 Preparation Cooking Time: 20 minutes Ingredients: 1 lb. shrimp, peeled and deveined but tails left intact ½ teaspoon garlic powder Salt and pepper to taste 1 teaspoon paprika 1 cup all-purpose flour 2 eggs, beaten 1 cup breadcrumbs 1 qt. vegetable oil Instructions:

1. First, season the shrimp with the garlic powder, salt and pepper. 2. In a bowl, combine the paprika and flour. 3. Next, add the eggs to a second bowl, and the breadcrumbs to a third bowl. 4. Dip each of the shrimp in the first, second and third bowls. 5. Pour the oil into your pan over medium heat. 6. Cook the shrimp until golden. 7. Drain on a plate lined with paper towel. Nutrients per Serving: Calories: 630.1 Fat: 36.6 g Saturated Fat: 5.7 g Carbohydrates: 53.7 g Fiber: 1.5 g Protein: 28.3 g Cholesterol: 249.6 mg Sugars: 0.4 g Sodium: 763.1 mg Potassium: 286.6 mg

Sunomono

Sunomono is Japanese cucumber salad flavored with vinegar, ginger, sugar and salt. It is typically served as a side dish. Serving Size: 5 Preparation Cooking Time: 1 hour and 20 minutes Ingredients: 4 teaspoons white sugar ¼ cup rice vinegar 2 teaspoons fresh ginger, minced or grated Salt to taste 2 cucumbers, peeled and sliced thinly Instructions: 1. Add the white sugar to a bowl with rice vinegar. 2. Stir until the sugar has been dissolved. 3. Add the ginger and salt.

4. Mix well. 5. Soak the cucumber in the mixture. 6. Cover the bowl. 7. Refrigerate for 1 hour and then serve. Nutrients per Serving: Calories: 27 Fat: 0.2 g Saturated Fat: 0.0 g Carbohydrates: 6.2 g Fiber: 0.8 g Protein: 0.6 g Cholesterol: 0 mg Sugars: 3 g Sodium: 467 mg Potassium: 168 mg

Japanese Beef Stir Fry

Enjoy this Japanese beef stir fry dish that’s quick to make and made with healthy ingredients. Serving Size: 8 Preparation Cooking Time: 45 minutes Ingredients: ½ cup soy sauce 10 oz. reduced-sodium beef broth 2 tablespoons sugar 3 tablespoons cornstarch 2 tablespoons vegetable oil, divided 2 lb. beef sirloin, sliced into strips 2 green onions, chopped 4 cups shiitake mushrooms, sliced 2 red peppers, sliced into strips 3 stalks celery, chopped

1 head Chinese cabbage, sliced thinly 2 cups cooked white rice Instructions: 1. Combine the soy sauce, beef broth, sugar and cornstarch in a bowl. Set aside. 2. Pour half of the oil into a pan over medium high heat. 3. Cook the beef until browned. 4. Transfer to a plate and set aside. 5. Pour the remaining oil to the pan. 6. Add all the vegetables. 7. Stir fry for 1 to 2 minutes. 8. Add the soy sauce mixture. 9. Simmer until the sauce has thickened. 10. Serve with rice. Nutrients per Serving: Calories: 289.8 Fat: 7.6 g Saturated Fat: 2.1 g Carbohydrates: 26.4 g Fiber: 2.6 g Protein: 26.4 g Cholesterol: 38.9 mg Sugars: 6.7 g Sodium: 1270.7 mg Potassium: 567.6 mg

Green Tea Cake

This light cake is fluffy and has just the right amount of sweetness. It’s a popular Japanese dessert that you’d surely be delighted to make. Serving Size: 12 Preparation Cooking Time: 1 hour and 40 minutes Ingredients: Oil for greasing 1 cup cake flour 1 cup all-purpose flour 6 teaspoons green tea powder, divided 1 teaspoon salt 1 teaspoon baking soda 1 cup vegetable oil 3 eggs, beaten 1 ¼ cups white sugar 1 cup plain yogurt

2 teaspoons vanilla extract, divided 1 ¼ cups confectioners' sugar 1 ½ teaspoons milk 3 oz. cream cheese 2 tablespoons butter, softened Instructions: 1. Preheat your oven to 350 degrees F. 2. Grease 2 or 3 round pans with a little bit of oil. 3. In a bowl, sift the flours, 4 teaspoons green tea powder, salt and baking soda. 4. Combine and then set aside. 5. In another bowl, mix the oil, eggs, white sugar, yogurt, and 1 ½ teaspoons vanilla extract. 6. Stir in the flour mixture along with the yogurt. 7. Pour the batter into the round pans. 8. Bake in the oven for 30 minutes. 9. Let cool. 10. Make the frosting by mixing the remaining green tea powder and confectioners’ sugar. 11. Stir in the remaining vanilla extract, milk, cream cheese and butter. 12. Beat using an electric mixer. 13. Add one round cake into a serving platter. 14. Spread the frosting on top. 15. Put another cake on top. Then, spread with the frosting as well. 16. Chill for a few minutes before serving. Nutrients per Serving: Calories: 449.1 Fat: 24.4 g Saturated Fat: 6.2 g Carbohydrates: 53.1 g Fiber: 0.5 g Protein: 5.4 g

Cholesterol: 60.6 mg Sugars: 35.3 g Sodium: 366 mg Potassium: 99 mg

Sushi Roll

All over the world, sushi is a well-known Japanese delicacy. It is made by rolling vinegared rice into a nori sheet, often with vegetables and seafood. Serving Size: 8 Preparation Cooking Time: 45 minutes Ingredients: 6 cups cooked Japanese rice 3 tablespoons rice vinegar 3 tablespoons white sugar Salt to taste 4 sheets nori seaweed 2 tablespoons pickled ginger ½ cucumber, sliced into long strips ½ lb. crabmeat 1 avocado, sliced into long strips

Instructions: 1. First, combine the vinegar, salt and sugar in a bowl. 2. Add this mixture to the cooked rice. 3. Mix well. 4. Next, place a nori sheet on top of a sushi mat. 5. Spread the rice on top of the nori. 6. Press to make a thin layer. 7. Arrange the pickled ginger, cucumber, crabmeat and avocado on top of the nori sheet. 8. Roll up the sheet. 9. Slice the roll into smaller rolls. Nutrients per Serving: Calories: 152.2 Fat: 3.9 g Saturated Fat: 0.6 g Carbohydrates: 25.8 g Fiber: 2.4 g Protein: 3.9 g Cholesterol: 5.7 mg Sugars: 7.4 g Sodium: 702.5 mg Potassium: 186.1 mg

Soba Noodles with Mushrooms Broccoli

What makes this soba noodle dish extra satisfying is the sesame seed sauce which lends it nutty savory flavor. Serving Size: 4 Preparation Cooking Time: 1 hour Ingredients: ½ cup sesame seeds 1 teaspoon sesame oil 2 ½ tablespoons soy sauce 2 tablespoons balsamic vinegar 1 tablespoon white sugar 1 clove garlic, crushed and minced 5 green onions, chopped 3 cups broccoli florets, steamed 4 cups soba noodles, cooked

Instructions: 1. Preheat your oven to 375 degrees F. 2. Spread the sesame seeds to a baking pan. 3. Place inside the oven to toast for 10 minutes. 4. In a bowl, mix the sesame oil, balsamic vinegar, soy sauce, white sugar, garlic and green onions. 5. Mix well. 6. Stir in the toasted sesame seeds. 7. Let sit for 10 minutes. 8. Toss the soba noodles and steamed broccoli florets in the sauce. 9. Let sit for 30 minutes and serve. Nutrients per Serving: Calories: 354.7 Fat: 10.9 g Saturated Fat: 1.5 g Carbohydrates: 57.3 g Fiber: 4.5 g Protein: 14.2 g Cholesterol: 0 mg Sugars: 6.1 g Sodium: 1037 mg Potassium: 525.8 mg

Japanese Green Beans

Here’s a hassle-free side dish you can prepare at home if you have green beans, sesame seeds and cashew nuts. Serving Size: 4 Preparation Cooking Time: 20 minutes Ingredients: 1 ½ teaspoons sesame oil 1 tablespoon vegetable oil 1 lb. green beans, rinsed, drained and trimmed 1 tablespoon soy sauce 1 tablespoon white sesame seeds, toasted Instructions: 1. Pour the sesame oil and vegetable oil into a pan over medium heat. 2. Once the oil is hot, add the green beans and cook for 10 minutes, stirring often.

3. Turn off the stove. 4. Add the soy sauce. 5. Garnish with the sesame seeds. Nutrients per Serving: Calories: 97 Fat: 6.6 g Saturated Fat: 1.0 g Cholesterol: 0 mg Fiber: 4.2 g Protein: 2.7 g Carbohydrates: 8.9 g Sugars: 2 g Sodium: 233 mg Potassium: 256 mg

Sausage Fried Rice

Definitely better than take out! This sausage fried rice recipe, which only takes a few minutes of your time, will fill you up and satisfy your cravings. Serving Size: 8 Preparation Cooking Time: 40 minutes Ingredients: 1 lb. ground sausage 5 eggs, beaten 3 tablespoons vegetable oil 3 carrots, chopped 2 cups cabbage, shredded 6 cups cooked rice, chilled in the refrigerator for at least 8 hours ¼ cup soy sauce 6 oz. green peas 14 oz. bean sprouts, rinsed and drained Pepper to taste

3 stalks green onions, chopped Instructions: 1. First, in a pan over medium heat, add the ground sausage and cook until brown. 2. Drain the fat. 3. Transfer the sausage to a plate. 4. Next, add the eggs to the pan and cook while stirring until firm. 5. Transfer the eggs to another plate. 6. Pour the oil into the pan. 7. Add the carrots, cabbage and rice. 8. Cook while stirring. 9. Stir in the cooked sausage, eggs, soy sauce, green peas, bean sprouts, and pepper. 10. Sprinkle with the green onion. Nutrients per Serving: Calories: 540.1 Fat: 31.7 g Saturated Fat: 10.1 g Carbohydrates: 46.4 g Fiber: 4.8 g Protein: 17.3 g Cholesterol: 154.8 mg Sugars: 5.4 g Sodium: 943.4 mg Potassium: 475.5 mg

Japanese Chili

Yes, there is Japanese chili! And it doesn’t actually take too much effort to get this savory and filling dish done. Serving Size: 8 Preparation Cooking Time: 3 hours and 20 minutes Ingredients: 4 tablespoons vegetable oil, divided 2 onions, minced 4 cloves garlic, minced ¾ lb. sausage, casing removed and crumbled 1 lb. lean ground beef 14 oz. beef broth 14 oz. canned diced tomatoes, undrained 12 oz. canned tomato paste 1 cup coffee 12 oz. dark beer ¼ cup brown sugar

1 teaspoon ground coriander 1 tablespoon ground cumin ¼ cup chili powder 1 teaspoon cayenne pepper 1 teaspoon dried oregano Salt to taste 1 tablespoon wasabi paste 45 oz. canned kidney beans, rinsed and drained 2 chili peppers, chopped 1 serrano pepper, chopped 1 habanero pepper, chopped Instructions: 1. First, pour half of the oil into a pot over medium heat. 2. Cook the onion, garlic, sausage and beef for 5 minutes, stirring often. 3. Add the broth, tomatoes, tomato paste, coffee and dark beer. 4. Stir in the coffee, beer, sugar, herbs, spices, wasabi and salt. 5. Add the beans. 6. Bring to a boil. 7. Reduce heat and simmer for 10 minutes. 8. In your pan over medium heat, add the remaining oil and cook the peppers for 2 minutes. 9. Add these to the pot. 10. Simmer for 1 hour. Nutrients per Serving: Calories: 542.9 Fat: 24.6 g Saturated Fat: 7.2 g Carbohydrates: 52 g Fiber: 14.2 g Protein: 28.4 g Cholesterol: 51.1 mg Sugars: 15.7 g Sodium: 1679.6 mg

Potassium: 948.1 mg

Mochi

Mochi is a type of Japanese cake that’s made with japonica glutinous rice. You’ll surely love this sweet, soft and chewy treat. Serving Size: 8 Preparation Cooking Time: 3 hours and 40 minutes Ingredients: 1 cup red bean paste (sweetened) 1 teaspoon green tea powder 1 cup sweet rice flour ¼ cup white sugar 1 cup water ½ cup cornstarch Instructions: 1. Cover the red bean paste with foil. 2. Freeze for 3 hours.

3. Combine the green tea powder and sweet rice flour in a bowl. 4. Stir in the sugar and water. 5. Mix well. 6. Cover the bowl with foil. 7. Microwave the mixture for 3 minutes. 8. Divide the red bean paste into 8 balls. 9. Stir in the flour. 10. Microwave for 30 seconds. 11. Roll the mixture on a kitchen table dusted with cornstarch. 12. Make 8 balls from the mixture. 13. Press the red bean paste into the mocha. Nutrients per Serving: Calories: 213.2 Fat: 0.2 g Saturated Fat: 0 g Carbohydrates: 49.8 g Fiber: 1.1 g Protein: 2.8 g Cholesterol: 0 mg Sugars: 6.4 g Sodium: 82.3 mg Potassium: 50.9 mg

Teriyaki Pork

Actually, want to mix things up a bit for your weeknight menu? Try this teriyaki pork recipe that’s full of flavor but very easy to make. Serving Size: 8 Preparation Cooking Time: 4 hours and 40 minutes Ingredients: ¼ cup brown sugar ½ cup teriyaki sauce 1 cup chicken broth 2 tablespoons olive oil 2 lb. pork tenderloin 4 cloves garlic, crushed and minced 3 red chili pepper, chopped

1 onion, sliced Pepper to taste Instructions: 1. First, pour the olive oil into your pan over medium high heat. 2. Cook the pork tenderloin until brown on all sides. 3. Combine the teriyaki sauce, broth, garlic, sugar, onion and red chili pepper in a bowl. 4. Next, transfer the pork to a slow cooker. 5. Add the mixture to the slow cooker. 6. Toss the pork to coat evenly with the mixture. 7. Then, cook on low for 4 hours. 8. Slice and serve. Nutrients per Serving: Calories: 177 Fat: 6.2 g Saturated Fat: 1.0 g Carbohydrates: 10.3 g Fiber: 0.5 g Protein: 19.2 g Cholesterol: 50 mg Sugars: 8 g Sodium: 877 mg Potassium: 403 mg

Japanese Cheesecake

Whether you actually have a sweet tooth or not, there’s a good chance that you’re going to love this spongy cheesecake that can also be served with fresh fruit topping. Serving Size: 8 Preparation Cooking Time: 3 hours and 10 minutes Ingredients: 8 oz. cream cheese, sliced into cubes ½ cup milk 3 tablespoons butter 2 tablespoons cornstarch 10 tablespoons cake flour 1 tablespoon freshly squeezed lemon juice 6 egg yolks 6 egg whites Salt to taste

¼ teaspoon cream of tartar 10 tablespoons sugar Instructions: 1. Preheat your oven to 325 degrees F. 2. Line your cake pan with parchment paper. 3. Soak the cream cheese in milk for 20 minutes. 4. Add the butter and cream cheese with milk in a double boiler on top of hot water. 5. Stir frequently. 6. Cook for 5 to 6 minutes. 7. Let cool for 15 minutes. 8. Add the cornstarch and cake flour in a bowl. 9. Sift the mixture into the cream cheese. 10. Stir in the lemon juice and egg yolks. 11. In another bowl, beat the egg whites, cream of tartar and salt with an electric mixer. 12. Stir in the sugar. 13. Beat until you see soft peaks forming. 14. Add the cream cheese mixture into the egg whites. 15. Pour the mixture onto the cake pan. 16. Add this baking pan to a larger baking pan with water. 17. Bake in your oven for 1 hour and 10 minutes. 18. Let cool on a wire rack and serve. Nutrients per Serving: Calories: 301.3 Fat: 17.8 g Saturated Fat: 10.3 g Carbohydrates: 27.8 g Fiber: 0.2 g Protein: 8.2 g Cholesterol: 197.1 mg

Sugars: 16.5 g Sodium: 174.2 mg Potassium: 140.8 mg

Salad with Sesame Dressing

Prepare this light and refreshing Japanese-style garden salad if you want something healthy and tasty to pair with your meal. Serving Size: 12 Preparation Cooking Time: 10 minutes Ingredients: 6 cups green and purple lettuce, coarsely chopped 1 cup mango, sliced into cubes 1 cucumber, sliced 1 cup olive oil 1 tablespoon lemon juice 1 teaspoon lemon zest ¼ cup soy sauce 3 cloves garlic 3 tablespoons fresh ginger, grated Pepper to taste

1 teaspoon Dijon mustard 2 teaspoons honey Instructions: 1. First, arrange the lettuce leaves in a large salad bowl. 2. Top with the cucumber slices and mango cubes. 3. Next, add the remaining ingredients to a food processor. 4. Pulse until smooth. 5. Drizzle the dressing on top of the salad or serve on the side. Nutrients per Serving: Calories: 170.2 Fat: 18 g Saturated Fat: 2.5 g Carbohydrates: 3 g Fiber: 0.5 g Protein: 0.5 g Cholesterol: 0 mg Sugars: 1.1 g Sodium: 312 mg Potassium: 34.3 mg

Oyako Donburi

A taste of one of the most well-known fast food dishes in Japan—Oyako Donburi. Oyako is Japanese for “parent and child”, as this dish is prepared primarily with chicken and eggs. It is also seasoned with dashi, mirin and soy sauce, and garnished with chopped scallions. Serving Size: 4 Preparation Cooking Time: 40 minutes Ingredients: 1 tablespoon soybean oil 1 onion, sliced ¾ lb. chicken breast, sliced 1 cup low-sodium chicken broth 1 carrot, sliced into strips 6 dried shiitake mushrooms

Salt to taste 2 tablespoons granulated sugar 4 tablespoons soy sauce 5 eggs, beaten ½ cup scallions, chopped Instructions: 1. First, pour the oil into a pan over medium heat. 2. Cook the onion and chicken strips for 5 to 6 minutes. 3. Drain the liquid. 4. Next, pour in the broth and simmer for 3 to 5 minutes. 5. Stir in the carrot and mushrooms. 6. Simmer for 5 minutes. 7. Add the salt, sugar and soy sauce. 8. Simmer for another 3 minutes. 9. Add the eggs to the chicken mixture. 10. Cook while stirring for 10 minutes. 11. Sprinkle the scallions on top. 12. Serve with hot rice. Nutrients per Serving: Calories: 277.8 Fat: 10.8 g Saturated Fat: 2.8 g Carbohydrates: 15.7 g Fiber: 1.7 g Protein: 29.6 g Cholesterol: 281.9 mg Sugars: 8.7 g Sodium: 1349.3 mg Potassium: 523.7 mg

Smoked Salmon Sushi Roll

If you actually like sushi but don’t like to eat raw fish, you’ll probably want to give this sushi roll a try. It’s made with smoked salmon, avocado and cucumber. Serving Size: 6 Preparation Cooking Time: 5 hours Ingredients: Water 2 cups Japanese white rice 2 cups water 6 tablespoons rice vinegar 6 sheets nori seaweed 2 tablespoons wasabi paste 8 oz. smoked salmon 1 avocado, sliced into strips 1 cucumber, sliced into strips

Instructions: 1. Fill a bowl with water. 2. Add the rice and soak for 4 hours. 3. Drain the rice. 4. Cook in the rice cooker, adding 2 cups water. 5. After the rice is completely cooked, add rice vinegar. 6. Spread the hot rice on a platter to cool. 7. Put a seaweed nori sheet on a bamboo mat. 8. Spread a thin layer of the rice on the nori sheet. 9. Add a little bit of wasabi. 10. Arrange the salmon, avocado and cucumber on top of the rice, on the bottom part. 11. Roll up the sheet. 12. Slice the sushi. 13. Repeat until all ingredients have been used. Nutrients per Serving: Calories: 291 Fat: 6.9 g Saturated Fat: 1.1 g Carbohydrates: 45.1 g Fiber: 3.8 g Protein: 11.1 g Cholesterol: 8.7 mg Sugars: 0.2 g Sodium: 404.7 mg Potassium: 322.6 mg

Okinawa Shoyu Pork

Juicy, savory and tender, this dish is bound to put a spell on you and your taste buds. This is a traditional dish in Okinawa, Japan prepared by braising and slow cooking pork belly in a mixture of sake, mirin, soy sauce, sugar and spices. Serving Size: 6 Preparation Cooking Time: 1 hour and 50 minutes Ingredients: 1 ½ lb. pork belly Water ½ cup soy sauce ½ cup water ½ cup brown sugar 1 clove garlic, minced 2 teaspoons ground ginger ½ cup mirin Instructions:

1. Add the pork belly to a pot. 2. Fill up the pot until there is 1 inch water above the pork. 3. Bring to a boil. 4. Reduce heat and simmer for 2 minutes. 5. Remove the water. 6. Fill up the pot with the same amount of fresh water. 7. Bring to a boil. 8. Reduce heat and simmer for 1 hour. 9. Add the pork to a cutting board. 10. Let cool. 11. Slice the pork into cubes. Set aside. 12. In a pan over medium high heat, combine the remaining ingredients. 13. Bring to a boil. 14. Reduce heat. 15. Simmer for 30 minutes, flipping the pork cubes several times. Nutrients per Serving: Calories: 330.6 Fat: 15.6 g Saturated Fat: 5.1 g Carbohydrates: 27 g Fiber: 0.3 g Protein: 15.4 g Cholesterol: 41.1 mg Sugars: 24.4 g Sodium: 2071 mg Potassium: 291.9 mg

Shieldzini

You’re going to enjoy this refreshing Japanese cucumber salad, which is also very easy to prepare. It comes together within 10 minutes of active prep time and 2 hours of marinating. Serving Size: 8 Preparation Cooking Time: 2 hours and 10 minutes Ingredients: 3 cucumbers, sliced 1 teaspoon salt 1 tablespoon oil 2 teaspoons granulated sugar 3 tablespoons rice vinegar 3 tablespoons soy sauce Instructions: 1. Combine all the ingredients in a bowl.

2. Refrigerate for 2 hours that need to stir every 30 minutes. Nutrients per Serving: Calories: 38.2 Fat: 1.8 g Saturated Fat: 0.3 g Carbohydrates: 5.3 g Fiber: 0.4 g Protein: 0.9 g Cholesterol: 0 mg Sugars: 3.5 g Sodium: 741.8 mg Potassium: 123.4 mg

Crab Cream Cheese Sushi Rolls

This will officially turn you into a sushi lover. The savory flavor of crab complements the richness of cream cheese perfectly. Plus, it’s surprisingly easy to make! Serving Size: 2 Preparation Cooking Time: 1 hour and 40 minutes Ingredients: 2 cups water 1 cup Japanese rice Salt to taste 2 tablespoons rice vinegar 2 sheets nori seaweed 4 pieces crab sticks ¼ cucumber, sliced into strips 3 oz. cream cheese 1 teaspoon fresh ginger, grated

Instructions: 1. Add the water and rice in a saucepan over medium high heat. 2. Bring to a boil. 3. Reduce heat. Then, simmer for 20 minutes. 4. Add the salt and rice vinegar to the rice. 5. Mix and let cool. 6. Arrange the nori sheets on the kitchen table. 7. Spread the cooled rice on the nori sheet. 8. Top with the crab sticks, cucumber and cream cheese. 9. Roll up the nori sheets. 10. Slice equally. 11. Serve with the grated ginger. Nutrients per Serving: Calories: 443.9 Fat: 8.2 g Saturated Fat: 4.9 g Carbohydrates: 79.9 g Fiber: 1.5 g Protein: 10.7 g Cholesterol: 29 mg Sugars: 2.4 g Sodium: 1474.8 mg Potassium: 210.1 mg

Gari

Gari is Japanese pickled ginger usually served with sashimi or sushi. This is great for enhancing the flavors of other dishes you pair it with. Here’s how you can actually make it at home. Serving Size: 32 Preparation Cooking Time: 1 week and 45 minutes Ingredients: 8 oz. ginger, sliced 1 ½ teaspoons salt 1 cup rice vinegar ⅓ granulated sugar Instructions: 1. Add the ginger slices to a bowl. 2. Season with the salt. 3. Marinate for 30 minutes. 4. Add these to a glass jar with lid.

5. In a pan over medium heat, combine the sugar and vinegar. 6. Next, bring to a boil. 7. Then, reduce heat and simmer while stirring until the sugar has been dissolved. 8. Add the liquid to the glass jar. 9. Let cool. 10. Seal the jar. 11. Refrigerate for 1 week. 12. Slice the ginger thinly before serving. Nutrients per Serving: Calories: 13.7 Fat: 0.1 g Saturated Fat: 0 g Carbohydrates: 3.3 g Fiber: 0.1 g Protein: 0.1 g Cholesterol: 0 mg Sugars: 2.2 g Sodium: 83.4 mg Potassium: 29.8 mg

Green Tea Muffin

Matcha (green tea powder) may not be the first thing on your mind when thinking of baking some muffins. But once you have got a taste of this, you’ll find yourself making these special treats more often. Serving Size: 12 Preparation Cooking Time: 50 minutes Ingredients: 1 ⅔ cups wheat flour 1 teaspoon baking powder ½ cup granulated sugars 1 tablespoon matcha (green tea powder) Salt to taste 1 egg, beaten 1 cup milk ⅓ cup butter ¼ cup walnuts

Instructions: 1. Preheat your oven to 350 degrees F. 2. Next, grease a muffin pan with a little butter. 3. In a bowl, mix the matcha, flour, sugar, baking powder and salt. Set aside. 4. Beat the eggs in a bowl. 5. Stir in the milk and butter. 6. Next, pour your egg mixture into the flour mixture. 7. Mix well. 8. Then, pour the batter into the muffin cups. 9. Sprinkle the walnuts on top. 10. Bake in the oven approximately for 25 to 30 minutes. 11. Let cool for 5 minutes before serving. Nutrients per Serving: Calories: 173.7 Fat: 7.7 g Saturated Fat: 3.8 g Carbohydrates: 23.1 g Fiber: 0.6 g Protein: 3.5 g Cholesterol: 30.7 mg Sugars: 9.4 g Sodium: 188.6 mg Potassium: 67.2 mg

Ginger Pork

Looking for a Japanese dish that even your discerning family or friends will easily appreciate? Here’s one recipe that you should consider—Japanese style sautéed pork with ginger. Serve it with steamed vegetables or rice. Serving Size: 4 Preparation Cooking Time: 1 hour and 20 minutes Ingredients: 2 tablespoons sake 2 tablespoons soy sauce 2 tablespoons mirin 1 tablespoon fresh ginger, grated 1 lb. pork tenderloin, sliced thinly 3 tablespoons vegetable oil Instructions: 1. Combine the sake, soy sauce, mirin and ginger in a bowl.

2. Next, marinate the pork slices in this mixture for 1 hour in the refrigerator. 3. Pour the oil into your pan over medium high heat. 4. Lastly, cook the pork until brown on all sides. Nutrients per Serving: Calories: 289 Fat: 20.1 g Saturated fat: 13 g Carbohydrates: 3.6 g Fiber: 2 g Protein: 18.8 g Cholesterol: 55 mg Sugars: 2 g Sodium: 491 mg Potassium: 553 mg

Shrimp Tempura

Tempura is another world famous Japanese dish. It refers to seafood, vegetables or meat dipped in flour-based batter and deep fried to a golden crunch. Shrimp tempura is arguably the most popular of all types of tempura. Serving Size: 6 Preparation Cooking Time: 35 minutes Ingredients: 2 tablespoons cornstarch 1 cup wheat flour Salt to taste 1 cup water 1 egg yolk 1 egg white 1 lb. shrimp, peeled and deveined but tails left intact 2 cups oil

Instructions: 1. Add the oil to a deep fryer. 2. Heat until it reaches 375 degrees F. 3. In a bowl, mix the cornstarch, flour and salt. 4. Next, make a well in the center of the flour mixture. 5. Then, add the egg yolk and water to the well. 6. Stir until combined. 7. Add the egg whites and mix. 8. Dip the shrimp except the tails into the batter. 9. Add the shrimp to the deep fryer. 10. Lastly, fry for 1 to 2 minutes or until golden. Nutrients per Serving: Calories: 891.2 Fat: 81.5 g Saturated Fat: 11 g Carbohydrates: 25.3 g Fiber: 0.8 g Protein: 16.4 g Cholesterol: 138.6 mg Sugars: 0.2 g Sodium: 224.6 mg Potassium: 176.7 mg

Japanese Spinach

You’ll love the intense flavor of this Japanese side dish that comes mostly from the roasted sesame. You can also use asparagus instead of spinach for this recipe. Serving Size: 6 Preparation Cooking Time: 10 minutes Ingredients: 2 tablespoons sesame oil 10 cups spinach 4 tablespoons sesame seeds 1 tablespoon brown sugar Instructions: 1. Pour the sesame oil into a pan over medium heat. 2. Cook the spinach for 3 to 5 minutes or until wilted. 3. Crush the sesame seeds using a spice grinder or mortar and pestle.

4. Season the spinach with the sugar and sesame seeds. Nutrients per Serving: Calories: 101.4 Fat: 7.9 g Saturated Fat: 1.1 g Carbohydrates: 6.7 g Fiber: 2.5 g Protein: 3.4 g Cholesterol: 0 mg Sugars: 2.5 g Sodium: 66.5 mg Potassium: 496.2 mg

Sukiyaki Beef

Every spoonful of this exquisite Japanese dish brings comfort and pleasure. Make this at home using this easy-to-follow recipe. Serving Size: 4 Preparation Cooking Time: 35 minutes Ingredients: 1 tablespoon peanut oil 1 lb. beef, sliced into strips 1 tablespoon butter 2 teaspoons soy sauce ½ cup beef stock ¾ cup onions, sliced ¼ lb. mushrooms, sliced ¼ lb. spinach ¾ cup celery, chopped Instructions: 1. Pour the oil into your pan over medium heat. 2. Cook the beef for 3 to 5 minutes or until brown.

3. Add the butter, soy sauce and stock. 4. Simmer for 3 minutes. 5. Stir in the onion, mushrooms, spinach and celery. 6. Cook for 2 minutes. Nutrients per Serving: Calories 207.1 Fat 12 g Saturated fat 7 g Carbohydrates 5.5 g Fiber 1 g Protein 16.4 g Cholesterol 47.3 mg Sugars 2 g Sodium 200 mg Potassium 341 mg

Teriyaki Rib Eye

Here’s another tasty way of preparing your rib eye steak—marinate and glaze it with teriyaki sauce. Serving Size: 2 Preparation Cooking Time: 2 hours and 30 minutes Ingredients: 1 teaspoon olive oil 2 tablespoons soy sauce 1 ¼ teaspoons vinegar 1 tablespoon granulated sugar 2 tablespoons water 1 ½ teaspoons Worcestershire sauce 1 ½ teaspoons honey ⅛ teaspoon ground ginger ¼ teaspoon garlic powder ¼ teaspoon onion powder

2 rib eye steaks Instructions: 1. First, combine all the ingredients except the steaks in a large bowl. 2. Mix well. 3. Pierce the rib eye steaks with a fork. 4. Add the steaks to the marinade. 5. Cover and marinate for 2 hours. 6. Lastly, in a pan over medium high heat, cook the steaks for 7 to 7 minutes per side. Nutrients per Serving: Calories: 297.1 Fat: 18.1 g Saturated Fat: 6.7 g Carbohydrates: 13.5 g Fiber: 0.2 g Protein: 19.6 g Cholesterol: 60.3 mg Sugars: 11.7 g Sodium: 991.6 mg Potassium: 336.3 mg

Miso Salmon

Let this unusual dinner meal brighten up things at your home—salmon fillet marinated in miso sauce, encrusted with sesame seeds, and served with steamed broccoli. Serving Size: 6 Preparation Cooking Time: 50 minutes Ingredients: Water 6 salmon fillets ¼ cup sake 1 cup miso 2 tablespoons white sesame seeds ½ cup brown sugar 3 tablespoons rice vinegar 1 teaspoon sesame oil ½ cup sesame salad dressing ¼ cup water

Instructions: 1. Preheat your oven to 400 degrees F. 2. Fill a pan with 1 inch water. 3. Bring to a boil. 4. Poach the salmon fillets for 2 minutes per side. 5. Add the salmon to a baking pan. 6. In a bowl, combine the remaining ingredients. 7. Evenly spread the mixture on top of your salmon fillets. 8. Bake in the oven for 15 minutes. 9. Broil for another 5 minutes. 10. Serve immediately. Nutrients per Serving: Calories: 719.2 Fat: 40.5 g Saturated Fat: 7.5 g Carbohydrates: 34.9 g Fiber: 2.8 g Protein: 50.5 g Cholesterol: 132.2 mg Sugars: 24 g Sodium: 2246.8 mg Potassium: 956.1 mg

Spicy Tuna Roll

Here’s another sushi recipe that’s a definite must-try. If you don’t like eating raw fish, you can use smoked tuna or canned tuna flakes for this recipe. Serving Size: 4 Preparation Cooking Time: 1 hour and 45 minutes Ingredients: 2 ½ cups water 1 tablespoon rice vinegar 2 cups rice 5 oz. fresh tuna, sliced into strips 1 tablespoons mayo based salad dressing 1 teaspoon chili powder 1 teaspoon wasabi paste 4 sheets nori seaweed 1 carrots, sliced into strips 1 avocado, sliced into strips

½ cucumber, sliced into strips Instructions: 1. Add the water, vinegar and rice to a saucepan over medium high heat. 2. Reduce heat and simmer for 20 minutes. 3. Let sit for 10 minutes. 4. Next, spread the rice on a plate to cool. 5. Add the nori sheet on top of a bamboo rolling mat. 6. Then, spread a thin layer of the rice on top of the mat. 7. Arrange the tuna, carrot, avocado and cucumber on the bottom part. 8. Roll up the sushi. 9. Slice and refrigerate until ready to serve. Nutrients per Serving: Calories: 346.2 Fat: 11.7 g Saturated Fat: 1.9 g Carbohydrates: 47 g Fiber: 6 g Protein: 13.6g Cholesterol: 16 mg Sugars: 1.7 g Sodium: 214.1 mg Potassium: 455.3 mg

Tofu Mushroom Soup

This is a delicious, comforting and healthy soup dish that you’d wish to have in your weekly menu more often. Simply simmer tofu and mushroom, and flavor it up with miso paste, and that’s it. Serving Size: 2 Preparation Cooking Time: 20 minutes Ingredients: 3 cups dashi stock ¼ cup shiitake mushrooms 1 tablespoon soy sauce 1 tablespoon miso paste ⅛ cup tofu, sliced into small cubes 1 onion, sliced

Instructions: 1. In your pan over medium high heat, add the stock and bring to a boil. 2. Reduce heat and simmer. 3. Stir in the mushrooms. 4. Cook for 2 to 3 minutes. 5. Mix the soy sauce and miso paste in a bowl. 6. Add this mixture and the tofu to the stock. 7. Stir and simmer for 5 minutes. 8. Top with the green onion before serving. Nutrients per Serving: Calories: 100 Fat: 3.9 g Saturated Fat: 0.9 g Carbohydrates: 4.8 g Fiber: 1 g Protein: 11 g Cholesterol: 3.5 mg Sugars: 1.2 g Sodium: 1325.8 mg Potassium: 578.1 mg

Chicken Yakitori

Chicken yakitori is typically prepared by grilling chicken slices on skewers and basting these with sweet and savory sauce. In this recipe, we also broil the chicken with leeks to give it extra flavor. Serving Size: 4 Preparation Cooking Time: 30 minutes Ingredients: 1 tablespoon fresh ginger, grated 1 tablespoon granulated sugar 1 clove garlic ½ cup soy sauce ½ cup sake 1 lb. chicken tenders 3 leeks Instructions: 1. In a bowl, mix the ginger, garlic, sugar, soy sauce and sake.

2. Reserve 3 tablespoons of the sauce for basting. 3. Add the chicken to the remaining mixture and marinate for 15 minutes. 4. Preheat your broiler. 5. Thread the chicken slices and leeks onto the skewers. 6. Add these to a baking pan. 7. Brush with the reserved sauce. 8. Broil for 5 minutes. 9. Flip, baste with the sauce and broil for another 5 minutes. Nutrients per Serving: Calories: 158.6 Fat: 1.1 g Saturated Fat: 0.3 g Carbohydrates: 11.5 g Fiber: 1 g Protein: 19.7 g Cholesterol: 43.9 mg Sugars: 5.2 g Sodium: 1261 mg Potassium: 329.3 mg

Tuna Tartare

It’s hard to imagine that this fancy dish only takes 10 minutes to prepare. You don’t have to eat in an expensive Japanese restaurant to enjoy tuna tartare. You can easily make this at home. Serving Size: 6 Preparation Cooking Time: 10 minutes Ingredients: 3 tablespoons olive oil 1 tablespoon sesame seeds ¼ teaspoon wasabi powder Pepper to taste 1 lb. fresh tuna, sliced 1 lb. French bread, toasted Instructions: 1. Combine the olive oil, sesame seeds, wasabi powder and pepper in a bowl.

2. Stir in the fresh tuna slices. 3. Coat evenly with the sauce. 4. Serve with toasted French bread. Nutrients per Serving: Calories: 366.1 Fat: 9.6 g Saturated Fat: 1.6 g Carbohydrates: 42.6 g Fiber: 2 g Protein: 26.7 g Cholesterol: 34 mg Sugars: 1.9 g Sodium: 513.8 mg Potassium: 441.6 mg

Egg Pesto Sushi Roll

Pesto is something that you usually associate with pasta. But in this recipe, we use pesto to make a sushi roll. And it’s surprisingly good! Serving Size: 36 Preparation Cooking Time: 30 minutes Ingredients: 4 cups water 2 cups white rice Cooking spray 6 eggs 6 sheets nori seaweed ¼ cup pesto sauce Salt to taste Instructions: 1. Pour the water into a saucepan over medium high heat.

2. Add the rice and stir. 3. Bring to a boil. 4. Reduce heat and simmer for 20 minutes. 5. Let sit for 10 minutes. 6. Next, transfer the rice to a plate and let cool. 7. Spray your pan with oil. 8. Place the greased pan over medium heat. 9. Then, add the eggs and cook while stirring until firm. 10. Sprinkle with the salt and pepper. 11. Transfer to a cutting board. 12. Slice the eggs thinly. 13. Add a nori sheet on top of a bamboo map. 14. Spread a thin layer of the rice. 15. Add the eggs and pesto sauce on the bottom part of the rice. 16. Roll up the nori sheet. 17. Slice the sushi into smaller rolls. Nutrients per Serving: Calories: 58.7 Fat: 1.7 g Saturated Fat: 0.5 g Carbohydrates: 8.6 g Fiber: 0.3 g Protein: 2.1 g Cholesterol: 31.6 mg Sugars: 0.1 g Sodium: 25.8 mg Potassium: 25.8 mg

Nikujaga

Nikujaga is Japanese for meat and potatoes. This is another popular Japanese dish in which the meat is seasoned with sake and soy sauce, and simmered with potatoes. Serving Size: 4 Preparation Cooking Time: 50 minutes Ingredients: 1 tablespoon soybean oil ¼ lb. sirloin beef, sliced into small cubes 4 potatoes, sliced into cubes ¼ cup sake ¼ cup soy sauce 1 tablespoon granulated sugar 2 cups dashi stock 1 onion, sliced

Instructions: 1. First, pour the oil into a pan over medium heat. 2. Cook the beef for 4 to 5 minutes. 3. Stir in the potatoes. 4. Cook for 6 to 7 minutes. 5. Next, in a bowl, combine the sake, soy sauce, sugar and dashi stock. 6. Pour the mixture into the pan. 7. Simmer for 10 to 12 minutes. 8. Top with the onion slices. 9. Lastly, reduce heat and simmer for another 15 minutes. Nutrients per Serving: Calories: 315.5 Fat: 6.2 g Saturated Fat: 1.5 g Carbohydrates: 48.1 g Fiber: 6 g Protein: 13.7 g Cholesterol: 13.4 mg Sugars: 8.5 g Sodium: 1109.2 mg Potassium: 1257.4 mg

Japanese Beef Croquettes

Here’s a Japanese version of your favorite appetizer—beef croquettes made by combining ground beef and mashed potatoes, shaping this mixture into a ball, coating it with breadcrumbs and deep frying it until perfectly golden. Serve it with tonkatsu sauce. Serving Size: 10 Preparation Cooking Time: 30 minutes Ingredients: 3 potatoes, sliced into cubes Salt to taste 1 tablespoon oil 3 onions, chopped 1 lb. lean ground beef 3 tablespoons flour 2 eggs, beaten

½ cup breadcrumbs Oil for frying Instructions: 1. First, put the potatoes in your pot of water. 2. Add a little bit of salt. 3. Place the pot over medium high heat. 4. Bring to a boil. 5. Reduce heat to medium. 6. Simmer until the potatoes are tender. 7. Drain the potatoes. Then, transfer to a plate. 8. Next, mash the potatoes using a fork or potato masher. 9. Stir in the butter. 10. Season with the salt. 11. Next, add the oil to a pan over medium heat. 12. Cook the onion for 2 minutes. 13. Add the beef and cook approximately for 3 to 5 minutes, stirring frequently. 14. Drain the beef and add to the mashed potatoes. 15. Form balls from the mixture. 16. Flatten into 10 patties. 17. Coat the patties with flour. 18. Next, dip in the egg and cover with breadcrumbs. 19. Heat the oil in your pan over medium high heat. 20. Lastly, fry the patties until golden on both sides. Nutrients per Serving: Calories: 238.8 Fat: 13.9 g Saturated Fat: 5.1 g Carbohydrates: 20.4 g Fiber: 1.5 g Protein: 9.6 g

Cholesterol: 69.2 mg Sugars: 1.9 g Sodium: 195.8 mg Potassium: 413.1 mg

Tofu Salad

If you want to include more tofu in your diet, here’s a simple, easy and delicious way to do it—Japanese tofu salad with tomatoes, cilantro, garlic and ginger, drizzled with rice vinegar, soy sauce and sesame oil. Serving Size: 4 Preparation Cooking Time: 1 hour and 40 minutes Ingredients: 14 oz. tofu block 2 teaspoons sesame oil 3 tablespoons soy sauce 1 tablespoon white rice vinegar 1 tablespoon mirin 2 tablespoons soybean oil 1 teaspoon ginger, grated 2 cloves garlic, minced 1 tomato, chopped

1 onion, chopped ¼ cup cilantro, chopped 1 tablespoon sesame seeds Instructions: 1. Press the tofu block using a paper towel to get rid of excess moisture. 2. In a bowl, mix the sesame oil, white rice vinegar, soy sauce and mirin. 3. Pour the soybean oil into a pan over medium heat. 4. Add the ginger and garlic. 5. Cook for 1 to 2 minutes. 6. Add the soy sauce mixture. 7. Slice the tofu into smaller cubes. 8. Transfer to a bowl. 9. Stir in the onion, tomato and cilantro. 10. Toss the mixture in the reserved sauce. 11. Sprinkle the sesame seeds on top. Nutrients per Serving: Calories: 271.7 Fat: 19.1 g Saturated Fat: 2.8 g Carbohydrates: 11 g Fiber: 3.6 g Protein: 17.6 g Cholesterol: 0 mg Sugars: 3.4 g Sodium: 695.2 mg Potassium: 428.5 mg

Japanese Grilled Mushrooms

Season Portobello mushrooms with soy sauce, sesame oil and ginger, broil in the oven, and serve with main course. Serving Size: 2 Preparation Cooking Time: 15 minutes Ingredients: 4 Portobello mushrooms 1 tablespoon ginger, grated 2 tablespoons sesame oil 3 cloves garlic, minced 3 tablespoons soy sauce Instructions: 1. Preheat your broiler. 2. Arrange the mushrooms in a baking pan. 3. In a bowl, mix the remaining ingredients.

4. Brush the mushrooms with this mixture. 5. Broil the mushrooms for 10 minutes. 6. Serve warm. Nutrients per Serving: Calories: 195.7 Fat: 14.1 g Saturated Fat: 2 g Carbohydrates: 14.2 g Fiber: 3.6 g Protein: 7.3 g Cholesterol: 0 mg Sugars: 4.5 g Sodium: 1366.9 mg Potassium: 1153.9 mg

Miso Chicken Stir-Fry

A quick and simple dinner meal that only takes 30 minutes or less to prepare. This dish is the perfect antidote to a stressful and exhausting day. Serving Size: 2 Preparation Cooking Time: 30 minutes Ingredients: 2 tablespoons rice vinegar 3 tablespoons white miso ¼ cup low-sodium chicken stock 2 teaspoons fresh ginger, grated 1 tablespoon mirin 1 teaspoon vegetable oil 8 oz. chicken breast, sliced thinly ¼ cup water 1 cup carrots, sliced thinly 1 red bell pepper, sliced thinly

1 cup frozen peas Instructions: 1. In a bowl, mix the vinegar, white miso, chicken stock, ginger and mirin. 2. Pour the oil into a pan over medium high heat. 3. Next, cook the chicken for 3 minutes per side. 4. Transfer to a plate. 5. Pour the water and carrots into the pan. 6. Then, cook for 2 minutes. 7. Stir in the bell pepper, peas, chicken and vinegar mixture. 8. Cook for 2 minutes or until the sauce has thickened. Nutrients per Serving: Calories: 304 Fat: 5.5 g Saturated fat: 1.1 g Carbohydrates: 28.8 g Fiber: 6.7 g Protein: 28 g Cholesterol: 63 mg Sugars: 11 g Sodium: 827 mg Potassium: 627 mg

Takikomi Gohan

Takikomi Gohan is a dish made by mixing mushrooms, veggies and rice. The secret to this recipe is soaking the rice in dashi to infuse it with deep flavors that you’d love. Serving Size: 6 Preparation Cooking Time: 2 hours and 30 minutes Ingredients: 1 ½ cups short-grain brown rice Water 2 tablespoons mirin 2 ½ cups dashi stock Salt to taste 2 tablespoons low-sodium tamari 2 scallions, chopped 6 oz. shiitake mushrooms, sliced ½ cup carrot, diced

¼ cup peas Instructions: 1. Add the rice to a saucepan. 2. Pour water until rice is covered by 1 inch. 3. Drain the water. 4. Repeat 3 times or until water is almost clear. 5. Drain the rice in a sieve. 6. Add the rice back to the pan. 7. Pour in the mirin, dashi, salt and tamari. 8. Let it sit for 30 minutes. 9. Place the pot over medium high heat. 10. Bring to a boil. 11. Reduce heat and simmer for 30 minutes. 12. Add the scallions, mushrooms and carrots on top. 13. Cover the pot and cook for 15 minutes. 14. Turn off the stove. 15. Let sit for 10 minutes. 16. Sprinkle the peas on top. 17. Fluff the veggies and rice. Nutrients per Serving: Calories: 188 Fat: 1.7 g Saturated fat: 0 g Carbohydrates: 41.3 g Fiber: 4.5 g Protein: 4.8 g Cholesterol: 0 mg Sugars: 3 g Sodium: 291 mg Potassium: 169 mg

Miso Carrots Peas

Peas and carrots go well together. But this recipe takes this combo to a higher level by glazing it with miso paste mixture. Serving Size: 4 Preparation Cooking Time: 15 minutes Ingredients: 1 teaspoon sesame oil, toasted 1 teaspoon fresh ginger, grated 2 tablespoons rice vinegar 1 tablespoon mirin 3 tablespoons miso ¼ cup water 2 cups carrots, sliced thinly 2 cups peas Instructions:

1. In a bowl, mix the oil, ginger, vinegar, mirin and miso. 2. Add the water and carrots in a pan over medium high heat. 3. Next, cook for 5 minutes. 4. Pour in the oil mixture and peas. 5. Lastly, cook while stirring for 3 minutes or until the sauce has thickened. Nutrients per Serving: Calories: 120 Fat: 1.5 g Saturated fat: 0.2 g Carbohydrates: 20.3 g Fiber: 5.5 g Protein: 4.1 g Cholesterol: 0 mg Sugars: 7 g Sodium: 397 mg Potassium: 281 mg

Tofu Custard with Shrimp

This takes after the Japanese custard dish called chawanmushi. But this one is made with tofu, and topped with shrimp. Serving Size: 6 Preparation Cooking Time: 1 hour and 40 minutes Ingredients: Shrimp Marinade 1 teaspoon garlic, minced 2 teaspoons fresh ginger, grated 2 tablespoons scallions, chopped 1 ½ tablespoons sesame oil 2 tablespoons low-sodium soy sauce 1 teaspoon chili paste 1 tablespoon mirin 8 oz. shrimp, peeled, deveined and chopped Custard

8 dried shiitake mushrooms, fully soaked in water for 30 minutes 4 eggs, beaten 8 oz. silken tofu, chopped ⅓ cup reduced-sodium chicken broth ½ cup scallions, sliced thinly 2 teaspoons white miso 2 teaspoons soy sauce 6 pieces shrimp, peeled and deveined Instructions: 1. Combine the marinade and shrimp ingredients in a bowl. 2. Let sit for 30 minutes. 3. Preheat your oven to 325 degrees F. 4. Add the tofu to a food processor. 5. Stir in the rest of the custard ingredients except the whole shrimp. 6. Add the shrimp mixture. 7. Pulse until fully combined. 8. Pour the mixture into ramekins. 9. Top the mixture with the shrimp. 10. Cover the ramekins with foil. 11. Place the ramekins in your baking pan filled with hot water. 12. Bake in your oven for 30 minutes. Nutrients per Serving: Calories: 169 Fat: 8.1 g Saturated fat: 1.6 g Carbohydrates: 7.8 g Fiber: 1.3 g Protein: 15.9 g Cholesterol: 185 mg Sugars: 1 g Sodium: 502 mg Potassium: 267 mg

Green Tea Rice

This isn’t like any other rice you’ve tasted before. It’s certainly worth a try. Serving Size: 4 Preparation Cooking Time: 1 hour and 50 minutes Ingredients: 1 ½ cups Japanese rice 2 tablespoons sake 2 cups cold water 1 tablespoon green tea leaves Salt to taste Toasted sesame seeds Instructions: 1. First, rinse the rice 2 to 3 times until water is almost clear. 2. Add the rice to a saucepan along with the sake and water. 3. Soak for 1 hour. 4. Grind the green tea leaves using a spice grinder or mortar and pestle.

5. Add the powdered green tea to the rice. 6. Put the saucepan over medium high heat. 7. Bring to a boil. 8. Next, reduce heat to low and cook while covered for 10 minutes. 9. Turn off the stove. 10. Let rest for 10 minutes. 11. Turn on the heat and cook for another 10 minutes or until liquid has been absorbed. 12. Transfer to serving bowls. 13. Sprinkle sesame seeds on top and serve. Nutrients per Serving: Calories: 229 Fat: 2.2 g Saturated fat: 0.3 g Carbohydrates: 44.8 g Fiber: 2.2 g Protein: 4.3 g Cholesterol: 0 mg Sugars: 1 g Sodium: 448 mg Potassium: 58 mg

Tamago Sushi

Tamago is Japanese for egg. In Japan, there is a type of thick rolls of omelet called tamagoyaki considered as a staple delicacy. In this recipe, we use this omelet to make the tamago sushi. Serving Size: 6 Preparation Cooking Time: 30 minutes Ingredients: 4 eggs, beaten ½ teaspoon soy sauce 1 tablespoon white sugar ¼ cup dashi stock 1 teaspoon mirin ½ teaspoon vegetable oil 2 cups Japanese rice, cooked Thin strips nori seaweed

Instructions: 1. Put the eggs in a bowl. 2. Stir in the soy sauce, sugar, dashi and mirin. 3. Mix until the sugar has been dissolved. 4. Pour the oil into your pan over medium heat. 5. Spread a thin layer of the egg. 6. Once firm, lift the edges of the egg and roll it up. 7. Repeat the steps until all the egg mixture has been used. 8. Slice the omelet into smaller pieces. 9. Make small oval shapes from the cooked rice. 10. Place the small omelet rolls on top of the rice. 11. Wrap together using a nori strip. Nutrients per Serving: Calories: 63 Fat: 3.8 g Saturated Fat: 1 g Carbohydrates: 2.6 g Fiber: 0 g Protein: 4.4 g Cholesterol: 124 mg Sugars: 3 g Sodium: 87 mg Potassium: 60 mg

Japanese Onion Zucchini

If you have zucchini at home, you’d surely want to give this simple but delicious recipe a try. Zucchini and onion slices are seasoned with soy sauce and teriyaki sauce, and garnished with sesame seeds. Serving Size: 6 Preparation Cooking Time: 30 minutes Ingredients: 2 tablespoons vegetable oil 1 onion, sliced thinly 2 zucchini, sliced 1 tablespoon sesame seeds, toasted 1 tablespoon soy sauce 2 tablespoons teriyaki sauce Pepper to taste Instructions:

1. Pour the oil into your pan over medium heat. 2. Add the onions and cook for 5 minutes. 3. Stir in the zucchini and cook for 1 minute. 4. Add the soy sauce and teriyaki sauce. 5. Sprinkle the sesame seeds on top. 6. Cook for 5 to 6 minutes. 7. Season with the pepper. 8. Serve right away. Nutrients per Serving: Calories: 78 Fat: 3 g Saturated fat: 0 g Carbohydrates: 5 g Fiber: 3 g Protein: 16 g Cholesterol: 0 mg Sugars: 1 g Sodium: 225 mg Potassium:312 mg

Conclusion Japanese dishes wouldn’t have amassed worldwide fame if not for a good reason. And now that you have this book, you no longer have to visit Japanese restaurants each time you crave for sushi, maki, miso soup, tempura, tonkatsu and so on. You can make easy and delicious Japanese recipes right in the comfort of your own home. Since Japanese cuisine is among the healthiest in the world, you can enjoy these dishes without any guilt. Have fun!

About the Author A native of Albuquerque, New Mexico, Sophia Freeman found her calling in the culinary arts when she enrolled at the Sante Fe School of Cooking. Freeman decided to take a year after graduation and travel around Europe, sampling the cuisine from small bistros and family owned restaurants from Italy to Portugal. Her bubbly personality and inquisitive nature made her popular with the locals in the villages and when she finished her trip and came home, she had made friends for life in the places she had visited. She also came home with a deeper understanding of European cuisine. Freeman went to work at one of Albuquerque’s 5-star restaurants as a souschef and soon worked her way up to head chef. The restaurant began to feature Freeman’s original dishes as specials on the menu and soon after, she began to write e-books with her recipes. Sophia’s dishes mix local flavours with European inspiration making them irresistible to the diners in her restaurant and the online community. Freeman’s experience in Europe didn’t just teach her new ways of cooking, but also unique methods of presentation. Using rich sauces, crisp vegetables and meat cooked to perfection, she creates a stunning display as well as a delectable dish. She has won many local awards for her cuisine and she continues to delight her diners with her culinary masterpieces.

Author's Afterthoughts

I want to convey my big thanks to all of my readers who have taken the time to read my book. Readers like you make my work so rewarding and I cherish each and every one of you. Grateful cannot describe how I feel when I know that someone has chosen my work over all of the choices available online. I hope you enjoyed the book as much as I enjoyed writing it. Feedback from my readers is how I grow and learn as a chef and an author. Please take the time to let me know your thoughts by leaving a review on Amazon so I and your fellow readers can learn from your experience. My deepest thanks, Sophia Freeman

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