Good food is an inevitable part of our lives and today’s strong and independent women are more inclined towards healthy food. To keep going after a log day in the office and to maintain fitness in a busy schedule you cannot just rely on small portion of meals, the nutritional value matters a lot. Many studies reveal that Japanese people are known to live the longest lives and the major reason behind this fact is that they focus on food that is healthy and nutritious. Poor eating habits affect your body adversely and that shows on your skin, hair and beauty.
Japanese food contains a lot of protein and, proteins are the building blocks of our body. Here are 5 healthy egg recipes with the unique flavors of Japan, you can make them easily at home and kick start your day with a nutritious meal.
1. Japanese Healthy Tamago
This recipe is classic Japanese style, Tamago simply means Egg. Mirin is a sweet wine which is an important ingredient of this recipe as it brings tangy flavor to the plain egg.
Dashi Stock- 1/4 cup (If available)
Mirin- 1 teaspoon
Salt- 1/4 tablespoon
White sugar- 1/2 tablespoon (If Mirin is unavailable)
How To Prepare:
Take a bowl and crack 4 eggs in it, followed by adding salt, sugar/mirin, dashi stock. Mix all the ingredients properly.
Dashi stock is easily available in the market as it is the fundamental ingredient of majority of Japanese dishes if you do not find it then any other fish stock or basic stock would do.
Similarly, Mirin is a drink used for adding sweetness so it can be substituted by adding sugar.
Place a non-stick pan on medium heat and put some vegetable oil, now add a small amount of mixture in the pan to form a thin layer on the surface. Let the surface become a little firm on the bottom and liquid on the top.
Now, lift the omelette from one edge with the help of a spatula and roll it in the shape of a log. It should look cylindrical if you are using a round pan. Let the roll stay in the corner of the pan.
Sprinkle some oil on the pan and put another thin layer of the mixture, let it set firmly and this time roll the already cooked omelette in the opposite direction (opposite to the one we did on step 3) so that it settles on the liquid layer of this omelette. Make a log shape roll like you did in step 3.
Follow step 3 and 4 simultaneously till the time whole mixture is used. Do not forget to keep the flame at medium-low so that omelette does not stick on the base of the pan. Making rolls is pretty easy once you roll the first layer of omelette.
Using Olive oil would be beneficial and do not put too much of oil in between the layers, make sure you sprinkle or spread the oil with the help of basting brush or spatula. To avoid overuse of oil and to make a healthy and lite breakfast.
2. Tamago Gohan
Tamago means egg and Gohan means rice in Japanese. This dish is a quickie for people who need healthy and fulfilling food in just 10-15 minutes of simple cooking.
Cooked rice- 1 cup
Egg- 1 (egg yolk optional)
Mirin- Just to sprinkle (optional)
MSG like Agi-no-moto or accent- Just a pinch
Soy sauce- 1/2 teaspoon
Sliced and torn nori- 1/2 teaspoon
How to Prepare:
Take a bowl and put the rice in it making a shallow dent in the center.
Break the egg in the center and season it with 1/2 teaspoon soy sauce, pinch of salt, a pinch of MSG, mirin, and stir vigorously in order to mix the egg properly with the rice and the ingredients.
The mixture should become frothy and fluffy so make sure you mix it properly with the help of chopsticks or a fork. Now you can add nori or oregano to garnish and to add favor of herbs in the mixture. You can also add chilly flakes if you like to make it a bit spicy.
Optional egg yolk can be added on the top if you like to eat it that way and your perfect bowl of protein is all set to eat!
This dish is also called as traditional Japanese comfort dish as it is easy to make and with minimum efforts you will get a healthy dish. You can also have this dish in evening for a light and fulfilling dinner.
Water- 5 cups
Mushrooms- 4-5 pieces
Soy sauce- 1 tbsp.
Chicken slices- 5-6
Sugar- 1 tbsp.
Rice- 2 cups (steamed)
Salt – 1/3 tsp.
Green onion- 1/2 thinly sliced
How To Prepare:
Put 5 cups of water in a pan and add soy sauce, mushrooms, salt, sugar, and let the mixture come to boil.
Once the mixture starts boiling you have to lower the flame and in goes the chopped onions, and chicken pieces. Cook it in medium flame until the chicken is tender and the mixture is consistent.
In the meanwhile you can crack the eggs in a small bowl and beat them properly. Once the chicken is done, pour the egg mixture on the chicken mixture and close the lid. Let it cook for about 1 to 2 minutes in medium heat.
Put steamed rice in a medium size bowl and pour the chicken and egg mixture on it. Garnish with green onion slices and you can also put some oregano to add more flavor to it. For best taste serve hot and immediately!
4. Soup With Beaten Egg
Spinach is the core ingredient of this soup and eggs add the much needed hint of extra protein to it. This dish can also be added to your evening supper or to your lite and healthy breakfast list.
Soy Sauce- 1 tsp.
Salt- 1/2 tsp.
Bonito soup stock- 800ml
Potato starch- 2 tsp.
Water- 500 ml.
How To Prepare:
Put water in a pan and as the water starts boiling put the spinach inside the water and let it boil for around two minutes.
Drain the spinach and cut it into small pieces, roughly 3cm in size.
Pour Bonito soup stock in a pan and bring it to boil, add salt and spinach to it. After that you can add the potato starch by mixing it in 2 tsp of water before putting it to the mixture. Stir a few times for around 3-4 minutes.
Beat one egg in a small bowl and add it once the mixture is ready. Once you add the beaten egg remove the pan from heat and serve it in a bowl. Enjoy your easy and healthy dose of protein!