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Friday, June 14, 2024

Eating regimen Pleasant Sautéed Konnyaku in Teriyaki Sauce (Konnyaku Steak)


With simply 80 energy per serving, Sautéed Konnyaku in Teriyaki Sauce is an extremely scrumptious, which is nice for people who find themselves counting energy. Close to-zero-calorie konnyaku is ready fastidiously to make the feel of the konnyaku firmer and meaty. The garlic infused teriyaki sauce with butter is so scrumptious.

Hero shot of Sautéed Konnyaku in Teriyaki Sauce.

Sautéed Konnyaku in Teriyaki Sauce is named Konnyaku Steak (こんにゃくステーキ) in Japan, saying ‘steak’ as ‘sutēki’. The phrase steak means a grilled dish of a thick reduce of meat or fish. Konnyaku is a vegetable, so that you wouldn’t name immediately’s dish a steak.

However the way in which you prepare dinner a bit of konnyaku in immediately’s recipe is like cooking a bit of steak and the looks is much like a sliced steak. Maybe it’s not 100% unsuitable to name it ‘Konnyaku Steak’.

Konnyaku is extraordinarily low in energy. A 250g block of konnyaku is simply 25 energy and nearly all of it’s water. Konnyaku is sort of a agency jelly, nevertheless it turns into meaty when ready and cooked in a specific manner. It’s surprisingly filling, which is ideal for any dieters.

What’s in my Sautéed Konnyaku in Teriyaki Sauce

Ingredients for Sautéed Konnyaku in Teriyaki Sauce.

The web weight of a block of konnyaku you can purchase at supermarkets is often 250g/8.8oz in Australia. I used a dark-coloured konnyaku block as an alternative of a whitish block, as a result of the cooked konnyaku turns into darkish in color and resembles a sliced steak.

The salt is used to take away extra water from the konnyaku.

Teriyaki Sauce

Though I name it Teriyaki Sauce, it’s a Westernized wealthy teriyaki sauce with garlic and butter in it.

Zoomed-in photo of Sautéed Konnyaku in Teriyaki Sauce.

Find out how to Make Sautéed Konnyaku in Teriyaki Sauce

Earlier than sautéing konnyaku, it’s good to cut back the water inside the konnyaku in order that it takes on a meaty texture when cooked. For a similar cause, I halved the thickness of the konnyaku and reduce it into 8 small rectangle items.

Put together Konnyaku

Preparing konnyaku before sautéing konnyaku.

  1. Minimize a block of konnyaku into 2 crosswise, then slice them to make 4 skinny sheets with half the unique thickness.
  2. Rating either side of every konnyaku piece in a crisscross sample, then halve every bit.
  3. Sprinkle salt over the konnyaku items, then microwave them to extract moisture out of them. Pat dry.

By halving the thickness of your konnyaku, you may take away the jelly-like texture when it’s cooked. The explanation why I halve the block crosswise earlier than making 4 skinny sheets is that making skinny sheets from the unique block is kind of a problem. It’s simpler to deal with a small block to do it.

Showing how to halve the thickness of konnyaku and scored konnyaku.

Scoring the floor of konnyaku permits higher flavour penetration. I halved the scored items in order that I can choose up every bit with chopsticks. If you’re serving it with a knife & fork, you may really serve a big piece.

Sauté Konnyaku

Step-by-step photo of making Sautéed Konnyaku in Teriyaki Sauce.

  1. Dry roast the konnyaku items within the frying pan.
  2. Add butter and garlic to the pan and sauté the konnyaku items till barely browned.
  3. Add soy sauce, mirin, and ginger to the pan, shortly combine, then flip the warmth off.
  4. Place the sautéed konnyaku items on a serving plate, drizzle the sauce within the pan over the konnyaku.

For the reason that quantity of sauce is kind of small, it is vital to not depart the pan too lengthy on the recent cooktop. I lowered the warmth earlier than including the sauce to the pan, then turned the warmth off after 5-10 seconds.

top-down photo of Sautéed Konnyaku in Teriyaki Sauce.

I made this Konnyaku Steak for Nagi not too long ago. She was initially a bit sceptical as a result of she is aware of the feel and the unique flavour of konnyaku. Effectively, it really doesn’t have a lot style. However after one chew into my Konnyaku Steak, she obtained hooked on it. She was so excited to find out how low the calorie of 1 serving was.

I hope you attempt my Konnyaku Steak. You would possibly turn out to be hooked on it as effectively.

YumikoYM_Signature

Hero shot of Sautéed Konnyaku in Teriyaki Sauce.

Eating regimen Pleasant Sautéed Konnyaku in Teriyaki Sauce (Konnyaku Steak)

With simply 80 energy per serving, Sautéed Konnyaku in Teriyaki Sauce is an extremely scrumptious, which is nice for people who find themselves counting energy. The garlic infused teriyaki sauce with butter is so wealthy and scrumptious.

Do not forget to see the part ‘MEAL IDEAS’ under the recipe card! It offers you an inventory of dishes that I’ve already posted and this recipe that may make up an entire meal. I hope it’s of assist to you.

Recipe Sort:

Appetiser, Principal, Facet

Delicacies:

Japanese

Key phrase:

eating regimen meals, konnyaku recipe, vegetarian

Serves: 1 or 2 as a primary

Creator: Yumiko

Components (tbsp=15ml, cup=250ml)

  • 1
    pack
    konnyaku
    (250g/8.8oz, notice 1)
  • ¼
    tsp
    salt

Teriyaki Sauce

  • 10g/0.4oz
    butter
  • 1
    clove
    garlic
    thinly sliced
  • 1
    tbsp
    soy sauce

  • tbsp
    mirin
  • 1/8
    tsp
    grated ginger

Serving

  • Child spinach salad
  • Tomato wedges

Directions

  1. Halve the block of konnyaku crosswise. Then halve every block making two skinny konnyaku sheets with half the unique thickness (notice 2).

  2. Utilizing a pointy knife, rating shallow diagonal cuts in a crisscross sample on either side of every konnyaku piece (notice 3).

  3. Halve every konnyaku piece crosswise once more, making 8 rectangle items.

  4. Sprinkle salt all around the konnyaku items and depart for quarter-hour (notice 4). Then pat dry with kitchen paper, wiping off the salt as a lot as potential.

  5. Place the konnyaku items on a microwave-safe plate, with out overlapping. Microwave them for 1 minute, then pat dry the konnyaku items (notice 4).

  6. Warmth a non-stick frying pan over excessive warmth (no oil).

  7. Place the konnyaku items on the pan and prepare dinner for about 1½ minutes, till the underside of the konnyaku begins blistering (notice 4).

  8. Flip them over and prepare dinner additional 1½ minutes.

  9. Cut back the warmth to medium and add butter and garlic slices to the pan.

  10. Sauté the konnyaku items within the butter and garlic, turning over often till either side of the konnyaku get barely burnt.

  11. Cut back the warmth to low, add the remainder of the elements to the pan, and shortly combine earlier than turning the warmth off (notice 5).

  12. Holding the pan on the cooktop with residual warmth, flip the konnyaku items over, coating them with the thickened sauce. Take away the pan from the warmth.

  13. Switch the konnyaku items to a serving plate. Scrape off the sauce with the garlic slices and put it over the konnyaku items.

Recipe Notes

1. Konnyaku is available in a pack with liquid. The web weight of the konnyaku pack offered at supermarkets and Asian grocery shops in Australia is often 250g/8.8oz and the thickness of the konnyaku is about 2.5cm/1″.

You’ll usually discover dark-coloured konnyaku and whitish konnyaku offered at grocery shops/supermarkets. I used the dark-coloured block as a result of it resembles a sliced steak when cooked with the garlic infused Teriyaki Sauce with butter.

2. It is likely to be simpler to halve the thickness in case you place the reduce aspect down on a slicing board and slice it vertically from the highest, as an alternative of slicing it horizontally (see the photograph displaying vertical slicing within the part, PREPARE KONNYAKU)).

3. See the photograph displaying the crisscross sample within the part, PREPARE KONNYAKU.

4. Sprinkling salt, microwaving, and cooking with no oil  is completed to take away some water from the konnyaku. It will make the feel of the konnyaku.

5. You solely must prepare dinner 5-10 seconds earlier than turning the warmth off. The quantity of the sauce is so small that it might burn in case you left it on for for much longer.

6. Vitamin per serving, assuming 2 servings.

serving: 151g energy: 82kcal fats: 4.2g (5%) saturated fats: 2.6g (13%) trans fats: 0.2g polyunsaturated fats: 0.2g monounsaturated fats: 1.1g ldl cholesterol: 11mg (4%) sodium: 74mg (3%) carbohydrates: 11g (4%) dietary fibre: 4.6g (16%) sugar: 5.3g protein: 0.8g vitamin D: 0mcg (0%) calcium: 12mg (1%) iron: 0.3mg (1%) potassium: 38.2mg (1%)

 

Meal Concepts

A typical Japanese meal consists of a primary dish, a few aspect dishes, a soup and rice. I attempt to provide you with a mix of dishes with quite a lot of flavours, colors, textures and make-ahead dishes.

At this time’s meal concept is made up of low-calorie dishes with Konnyaku Steak as a primary. Effectively, a bowl of rice is about 200kcal, however the energy within the different dishes are fairly low.

The salad is 69kcal, the miso pickled greens is 25kcal. The energy within the miso soup varies lots relying on the elements, however 1 serving of miso soup with a few elements, resembling tofu and wakame seaweed, is about 60kcal.

Trying on the photograph of the meal set, it doesn’t appear to be a depressing meal in any respect even when the overall calorie of the meal will not be very excessive.

Meal idea with Sautéed Konnyaku in Teriyaki Sauce.

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