Heart-Healthy Chawanmushi
Delight in the comforting elegance of Heart-Healthy Chawanmushi, a Japanese-inspired savory egg custard designed to nourish both body and soul. This guilt-free variation features tender bites of lean chicken breast, vibrant spinach, and earthy shiitake mushrooms, all delicately suspended in a silky mixture of eggs and low-sodium chicken stock. Enhanced with a hint of soy sauce and mirin, this recipe balances rich umami flavors with a light, wholesome touch. Carefully steamed to perfection, the custard boasts a smooth texture and a subtle, satisfying taste, making it an ideal dish for lunch or dinner. With a focus on heart-friendly ingredients and minimal sodium, this recipe is perfect for health-conscious food lovers seeking a nutritious yet indulgent treat. Serve it warm and garnish with fresh green onion for a burst of color and flavor. Keywords: heart-healthy recipes, chawanmushi, low-sodium Japanese custard, savory egg dish, healthy dinner ideas.
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Recipe Information
Ingredients
- 100 grams Boneless, skinless chicken breast
- 2 large Eggs
- 240 ml Low-sodium chicken stock
- 1 tablespoon Low-sodium soy sauce
- 1 teaspoon Mirin
- 50 grams Spinach leaves
- 3 pieces Shiitake mushrooms
- 1 stalk Green onion
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Dice the chicken breast into small, bite-sized pieces.
Trim the stems of the shiitake mushrooms and slice the caps thinly.
Chop the green onion finely, separating the white and green parts.
In a saucepan, blanch the spinach leaves in boiling water for 30 seconds, then immediately transfer them to an ice bath to retain color and nutrients. Drain and set aside.
In a medium bowl, gently beat the eggs until the whites and yolks are just combined.
Gradually mix in the low-sodium chicken stock, low-sodium soy sauce, mirin, salt, and black pepper into the beaten eggs. Strain the mixture through a fine mesh sieve to ensure a smooth custard.
Distribute the diced chicken, sliced shiitake mushrooms, blanched spinach, and the white parts of the green onion evenly into two heatproof cups or bowls.
Pour the egg mixture carefully over the ingredients in the cups, leaving a little room at the top.
Cover each cup loosely with foil to prevent water from dripping into the custard while steaming.
Arrange the cups in a steamer and steam over low heat for about 15-20 minutes, or until the custard is just set. Avoid using high heat to prevent air bubbles from forming in the custard.
Check for doneness by inserting a skewer or toothpick into the center of the custard; it should come out clean.
Garnish with the chopped green parts of the green onion before serving.
Nutrition Facts
Calories |
381 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.1 g | 18% | |
| Saturated Fat | 4.2 g | 21% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 457 mg | 152% | |
| Sodium | 2085 mg | 91% | |
| Total Carbohydrate | 11.7 g | 4% | |
| Dietary Fiber | 2.8 g | 10% | |
| Total Sugars | 4.6 g | ||
| Protein | 49.3 g | 99% | |
| Vitamin D | 2.4 mcg | 12% | |
| Calcium | 141 mg | 11% | |
| Iron | 5.2 mg | 29% | |
| Potassium | 912 mg | 19% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
