6 Ways to Make Japanese Low Calorie High Protein Bowls a.k.a. KINNIKU MESHI

Introduction

This tutorial will guide you through six delicious and healthy Japanese low-calorie high-protein bowl recipes, known as KINNIKU MESHI. These recipes are perfect for those looking to enjoy flavorful meals while maintaining a healthy diet. Each recipe is simple to prepare, making them ideal for busy weeknights or meal prep.

Step 1: Prepare the Yakitori Bowl

Ingredients for 2 Servings

• 2 bowls of rice
• 8.8 oz (250g) chicken thigh
• 2 oz (60g) white part of green onion (optional)

Tsukune Ingredients

• 8.8 oz (250g) ground chicken
• 1 egg
• 2-3 tbsp minced green onion (optional)
• 3 tbsp panko
• 1 tbsp potato starch
• 1 tsp sugar
• 1 tsp sesame oil
• 1 tsp grated ginger
• 1/2 tsp chicken stock powder
• A pinch of salt and pepper
• Shishito peppers (optional)

Sauce Ingredients

• 4 tbsp soy sauce
• 3 tbsp mirin
• 2 tbsp + 1 tsp sugar
• 1 tbsp sake

Topping

• Shredded nori seaweed

Instructions

1. Cook Chicken and Tsukune: Grill or pan-fry the chicken thigh and make the tsukune by mixing ground chicken, egg, green onion, panko, potato starch, sugar, sesame oil, ginger, chicken stock powder, salt, and pepper. Form into small patties and cook until done.
2. Make Sauce: Combine soy sauce, mirin, sugar, and sake in a small saucepan. Heat until sugar dissolves.
3. Serve: Place rice in bowls, top with chicken and tsukune, drizzle with sauce, and garnish with shredded nori and shishito peppers.

Step 2: Prepare the Niku-Tofu Bowl

Ingredients for 1-2 Servings

• Rice (to preference)
• 7 oz (200g) tofu
• 4.2 oz (120g) thinly sliced pork or beef
• 2.8 oz (80g) onion

Additional Ingredients

• 1 tbsp sugar
• 1/2 tbsp water
• 2 tbsp mirin
• 2 tbsp white wine
• 2 tbsp + 1 tsp soy sauce
• Pinches of consomme, dashi powder, and salt
• 1/2 cup (130ml) water
• 1/2 tsp grated ginger
• 1/3 tsp grated garlic

Instructions

1. Cook Tofu: Sauté onions until soft, then add sliced meat and cook through. Add tofu and break it into bite-sized pieces.
2. Add Flavor: Stir in sugar, water, mirin, white wine, soy sauce, consomme, dashi, salt, water, ginger, and garlic. Simmer until flavors meld.
3. Serve: Place the mixture over rice and enjoy.

Step 3: Prepare the Shoyu Chicken & Egg Bowl

Ingredients for 2 Servings

• Rice (to preference)
• 9 oz (260g) chicken breast
• 2-3 slices of ginger
• 1/5 cup (50ml) sake
• 1.5 tbsp soy sauce
• 1 tbsp sugar
• 1 tsp potato starch
• 1-2 tsp water
• 2 eggs
• 2 tsp oil
• 1.7 oz (50g) edamame beans
• A pinch of salt
• Shredded cabbage

Instructions

1. Marinate Chicken: Combine sake, soy sauce, sugar, ginger, and marinate chicken for 15 minutes.
2. Cook: In a pan, heat oil and cook the chicken until done. Add edamame and adjust seasoning.
3. Prepare Eggs: Beat eggs with a pinch of salt, then scramble in the pan.
4. Serve: Layer rice, chicken mixture, scrambled eggs, and top with shredded cabbage.

Step 4: Prepare the Umami-Packed Shrimp Miso Bowl

Ingredients for 1-2 Servings

• 3.5 oz (100g) shrimp
• 2 tsp sake
• 1 tsp potato starch
• A pinch of garlic powder
• 3.5 oz (100g) tomato
• 1 oz (30g) onion
• 1 tsp oil
• 1.5 tbsp miso paste
• 1/2 tbsp mirin
• 1/2 tbsp sake
• 1 tsp soy sauce
• 1 tsp sugar
• 1 tsp grated ginger

Edamame Rice Ingredients

• 9 oz (255g) cooked rice
• 1.4 oz (40g) cooked edamame beans
• 1/2 tsp soy sauce
• 1/2 tsp sesame oil
• A pinch of dashi powder

Instructions

1. Cook Shrimp: Marinate shrimp in sake and potato starch. Sauté in oil until pink.
2. Make Sauce: Add chopped tomato, onion, miso paste, mirin, sake, soy sauce, sugar, and ginger. Cook until combined.
3. Prepare Edamame Rice: Mix cooked rice with edamame and seasonings.
4. Serve: Serve shrimp mixture over edamame rice.

Step 5: Prepare the High Protein 4-Color Bowl

Ingredients for 2 Servings

• Cooked rice (to preference)
• 4.2 oz (120g) ground chicken
• 1 tsp grated ginger
• 2 tsp soy sauce
• 1 tsp sake
• 1 tsp sugar
• 1 tsp mirin
• 1 tsp oil
• 4 oz (110g) salmon fillet
• 1 tsp butter
• 1 tsp ponzu sauce
• 2 oz (60g) okra
• 1 egg

Instructions

1. Cook Chicken: Sauté ground chicken with ginger, soy sauce, sake, sugar, mirin, and oil until cooked.
2. Cook Salmon: In another pan, cook salmon with butter and ponzu sauce.
3. Prepare Okra: Sauté okra with seasonings until tender.
4. Fry Egg: Fry an egg to your preference.
5. Serve: Arrange rice with chicken, salmon, okra, and fried egg on top.

Step 6: Prepare Shrimp and Chicken High Protein Oyakodon

Ingredients for 2 Servings

• Cooked rice (to preference)
• 4.2 oz (120g) chicken
• 3.5 oz (100g) shrimp (shelled)
• 1.4 oz (40g) onion
• 2 eggs
• 3 tbsp water
• 1 tbsp soy sauce
• 1 tbsp sake
• 1 tbsp sugar
• 1 tbsp mirin
• A pinch of dashi powder

Topping

• Mitsuba leaves (optional)

Instructions

1. Cook Chicken and Shrimp: In a pan, cook chicken and shrimp until done. Add sliced onion.
2. Make Sauce: Combine water, soy sauce, sake, sugar, mirin, and dashi powder. Pour over cooked ingredients.
3. Add Eggs: Beat eggs and pour them over the mixture. Cook until eggs are set.
4. Serve: Serve over rice and garnish with mitsuba leaves.

Conclusion

These six low-calorie high-protein Japanese bowl recipes are not only nutritious but also quick to prepare. Whether you choose the Yakitori Bowl or the Oyakodon, each dish is packed with flavor and ideal for any occasion. Enjoy experimenting with these recipes and feel free to customize them to your taste!