Low Fat Chawanmushi
Delight in the silky-smooth texture and delicate flavors of *Low Fat Chawanmushi*, a lightened-up take on the classic Japanese savory egg custard. This low-calorie dish uses a flavorful blend of low-sodium chicken broth, soy sauce, mirin, and dashi to create a subtly umami-rich base, while fresh shiitake mushrooms, tender spinach, and succulent shrimp add a satisfying bite to every spoonful. Perfectly steamed until just set, this healthy and protein-packed recipe is ideal as a warm appetizer or a light, nourishing meal. With only 15 minutes of prep time, this recipe fits seamlessly into your healthy eating plans while treating your taste buds to authentic Japanese comfort food. Keywords: Low Fat Chawanmushi recipe, Japanese egg custard, healthy low-calorie appetizers, steamed egg dishes, Japanese savory custard.
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Recipe Information
Ingredients
- 3 large eggs
- 500 ml low-sodium chicken broth
- 1 tablespoon soy sauce
- 1 tablespoon mirin
- 1 tablespoon sake
- 50 grams spinach
- 4 whole shiitake mushrooms
- 4 medium, peeled and deveined shrimp
- 1 stalk green onion
- 0.25 teaspoon salt
- 0.5 teaspoon dashi powder
Instructions
Beat the eggs gently in a bowl to mix the yolks and whites together without creating bubbles.
In a separate bowl, combine the low-sodium chicken broth, soy sauce, mirin, sake, salt, and dashi powder. Stir until well mixed.
Gradually add the broth mixture to the beaten eggs, stirring continuously to ensure a smooth mixture. Strain the mixture through a fine mesh sieve into a large measuring cup or spouted bowl to remove any egg clumps.
Prepare four small heatproof cups or bowls. Slice the shiitake mushrooms and green onion thinly. Divide the spinach, mushrooms, shrimp, and green onion evenly among the cups.
Gently pour the egg mixture into each cup over the other ingredients, filling them about three-quarters full.
Cover each cup with a lid or tightly with aluminum foil to prevent water from dripping in during steaming.
Prepare a steamer or a large pot with a lid by bringing water to a gentle simmer over medium heat.
Place the cups in the steamer or the pot, ensuring they do not touch the water. Steam for about 20-25 minutes or until the custard is just set and jiggles slightly when gently shaken.
Remove from the steamer and let it cool for a few minutes before serving. Serve the chawanmushi warm as an appetizer or light meal.
Nutrition Facts
Calories |
473 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.3 g | 27% | |
| Saturated Fat | 5.8 g | 29% | |
| Polyunsaturated Fat | 2.0 g | ||
| Cholesterol | 670 mg | 223% | |
| Sodium | 1945 mg | 85% | |
| Total Carbohydrate | 23.4 g | 9% | |
| Dietary Fiber | 3.0 g | 11% | |
| Total Sugars | 12.8 g | ||
| Protein | 40.2 g | 80% | |
| Vitamin D | 3.4 mcg | 17% | |
| Calcium | 187 mg | 14% | |
| Iron | 4.4 mg | 24% | |
| Potassium | 896 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.
