Low-carb! Cauliflower Cheese with Tofu Miso Creamy Sauce

I occasionally crave gratin. I love the combination of bechamel sauce and cheese melting all together. I love the look in the oven – the bubbling sauce and golden surface…. Yum Yum Yum.

However…, gratin is not certainly suitable when you are on a diet…, I know…, but I still feel like it.

So! I made this recipe.

Cauliflower Cheese with Tofu Miso Creamy Sauce

In this recipe, I made white sauce out of Silken Tofu. The key is to remove the tofu’s unique smell (see the method below) and mix the tofu until it becomes super smooth. I added Miso, which gives a richness and depth to the delicate tofu.

This was actually one of my experimental recipes, but it came out really good on the first trial. This is a keeper, definitely!

This Tofu Miso Creamy Sauce is suitable for a gluten free diet as well.

When you are on a diet and sick of salad and soup, try this low-carb cauliflower cheese!
Hope you like it.

Ingredients (Serving 3-4)
600g of Cauliflower - cut into medium-sized florets
1 Onion - sliced
3 teaspoons of Olive Oil
A pinch of Sea Salt
60g of Parmesan Cheese - shredded

For Tofu Miso Creamy Sauce
300g of Silken Tofu
2 tablespoons of Milk
1 1/2 teaspoons of Miso (I use Shinshu Miso)
1/2 teaspoon of Soy Sauce
A pinch of Sea Salt for seasoning
Method: 
1. Preheat oven to 200 C.

2. Firstly we make Tofu Miso Cream. Wrap tofu with 2-3 layers of paper towels and microwave it for 2 minutes.
Remove it from the microwave and place a flat plate or a light chopping board on top of the tofu. Do not unwrap the paper towels.
Leave it for about 5 minutes. This is a good method to remove the excess water from tofu, which contains tofu's unique smell.

3. Place all the ingredients of Tofu Miso Cream (except sea salt), and combine well well until it becomes homogenised and smooth. You can use a electric mixer if you wish.

4. Taste the tofu miso creamy sauce and add a pinch of sea salt as necessary. Put it aside

5. Place cauliflower and onion in a baking tray. Coat them with olive oil and sea salt evenly.

6. Pour the Tofu Miso Cream over the cauliflower and put Parmesan cheese on top.

7. Bake it for about 20 minutes or until the cauliflower is cooked and the cheese becomes golden. Serve while hot.
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The Easiest Ever! Pho Ga Vietnamese Chicken Noodle Soup

The Easiest Ever – Pho Ga (Vietnamese Chicken Noodle Soup)!!

Super Easy Pho Ga Recipe

You can make the Vietnamese Chicken Noodle Soup (Pho Ga) from scratch so easily at home by using the bi-product from my Super Moist Boiled Chicken!

My Super Moist Boiled Chicken is one of my favourite recipes, since it is really easy to make and can be prepared in advance. In addition, the recipe produces beautifully clear broth.
As the broth is already flavoursome, you do not need any special ingredients to make this delicious Pho.

In this recipe, I simply doubled up the measurements of the original boiled chicken. In that way, you can enjoy one of the boiled chicken breast one day as a main dish, and Pho Ga on another day – dinner menu sorted for 2 days!

Next time you need a Vietnamese fix, try this recipe. You do not need to go out for it anymore….

Ingredients (serving for 4):
1500 ml of the remaining Chicken Broth from my Super Moist Boiled Chicken
1 Onion - sliced
1/2 tablespoon of Fish Sauce
200g Flat Rice Noodles
1 Super Moist Boiled Chicken Breast - sliced
250g of Bean Sprouts - washed

For Condiments
1 bunch of Coriander
1 Chili - sliced
2 tablespoons of Fish Sauce
1 Lime
Method:
1. Place chicken broth and sliced onions into a pot and bring it to a boil.

2. In the mean time, prepare rice noodles as per packet directions (Normally I soak noodles in warm water).

3. Once the broth is boiled, reduce the heat to low and add 1/2 tablespoon of fish sauce. Simmer it on a low heat until it is ready to serve.

4. For condiments, soak sliced chili in 2 tablespoons of fish sauce, chop coriander and cut lime into wedges.

5. Divide the noodles into serving bowls. Top with the chicken and bean sprouts and pour the broth over the noodles. Top with the coriander. Serve with the chili fish sauce and lime wedges.

Healthy! Super Moist Boiled Chicken with Peanut Sauce

Boiling is a super healthy way to cook chicken breast, but how long do you boil the chicken?

Of course you can boil it until the chicken is dead. However, in my opinion, it is super dry to eat…. well still edible, I guess….

Today, I would like to introduce my way of boiling chicken. I boil it only for 2 minutes and then just leave it for for 1 hour. Technically the chicken will be cooked in the residual heat. I found this way makes the chicken super moist!

Boiled Chicken a little bit of soy
Healthy! Super Moist Boiled Chicken with Peanut Sauce

I would also like to introduce my peanut butter sauce to go with my super moist boiled chicken. I created it, just because I had a leftover peanut butter in the kitchen…( Well, I believe I am not the only one who has it after trying to make satay chicken?). However, it came out great!

This boiled chicken is super versatile. You can use it for salad, sandwich or you can enjoy it with a lot of different sauces. Furthermore, it is super healthy!

Hope you like it and add it onto your regular menu…. 🙂

Ingredients:

1 Chicken Breast – skinless and boneless

2 pinches of Sea Salt for Chicken Breast

800 ml of Water

2/3 Teaspoon of Sea Salt

1 Teaspoon of White Wine or Cooking Sake

For Peanut Sauce

1 Tablespoon of Peanut Butter – no added sugar

1 Tablespoon of Lemon Juice

1/2 Tablespoon of Soy Sauce

1 Teaspoon of Dark Sugar

1 Teaspoon of Sesame Oil

1 Tablespoon of Chicken Broth left over after boiling chicken

Coriander  – chopped for topping

Method: 

  1. Sprinkle 2 pinches of sea salt over chicken breast. Wrap the chicken with paper towels.  Leave it for about 20 minutes at room temperature.
  2. Bring water to a boil and add sea salt and white wine. Place the chicken breast into the boiling water and reduce the heat to medium. Keep cooking for 2 minutes. Turn the heat off.  Put a lid on. Leave it for minimum 1 hour.
  3. Making peanut sauce. Place peanut butter, lemon juice, soy sauce, dark sugar and sesame oil in a bowl. Mix all together. Pour the remaining chicken broth from the boiled chicken to make the sauce to the consistency of your liking.
  4. Slice the boiled chicken and arrange it on the serving plate. Serve it with the peanut sauce and chopped coriander on top.

The remaining chicken broth is full of flavor, so do not throw it away! I normally use it to make soup!

My Low Carb Recipe – Miso Mushroom Stuffed Zucchini (Vegetarian)

Today, I would like to introduce my second low carb recipe – a well-known Ottoman dish with my Japanese Twist – Miso Mushroom Stuffed Zucchini.

Lupin Miso Mushrrom Stuffed Zucchini_alittlebitofsoy

The rich miso stuffing definitely matches with fresh and light zucchini. I also like the crunchiness and juiciness of zucchini, which makes you satisfied without eating rice or bread.

Instead of flour, I use Lupin Flakes to prevent the stuffing from being runny (As you may have already known, Lupin is a low carb and gluten free legume full of protein and fibre).

I actually think that this is the first time for me to use Lupin as a supporting role…. It does not interrupt the main flavour, is super easy to use and works perfectly! Definitely it is still my favorite super food!

As with my other low carb recipe, this dish can accommodate most dietary requirements  -Vegetarian, Vegan and can be Gluten Free as well.

Hope you enjoy my Japanese twist in this dish 🙂

Ingredients (serving 4): 

2 Zucchini – large

4 pinches of Sea Salt

1 clove of Garlic – finely chopped

200g Mushrooms (about 4 large mushrooms) – roughly chopped

1/2 Onion – chopped

1/4 Red Capsicum  – chopped

1/2 Tablespoon of Miso

1/2 Tablespoon of Cooking Sake (or white wine)

1/2 Tablespoon of Soy Sauce

2.5 Tablespoon of Lupin Flakes

Sea Salt for seasoning

Method:

For Zucchini

  1. Cut zucchini in half lengthwise and scoop out seeds and flesh with a spoon. Chop the seeds and flesh roughly and put them aside (we will use them later).
  2. Sprinkle 4 pinches of sea salt over the zucchini. Wrap the zucchini with some kitchen paper towels and leave it for about 15 minutes. This is to remove the excess water from the zucchini.

For Lupin Miso Mushroom Miso Stuffing

  1. Heat 1 teaspoon of oil (not included in the ingredients list above) and garlic in a medium sauce pan on medium heat. Once the garlic becomes fragrant, add mushrooms, onion, red capsicum and the chopped zucchini seeds and flesh. Stir them with a wooden spoon for a minute or until the vegetables are evenly coated with the oil. turn the heat to low-medium and put a lid on. Keep cooking it for about 3 minutes.
  2. Add miso, cooking sake and soy sauce. Turn the heat to medium and simmer for about 2 minutes. Add lupin flakes and stir all together. season with sea salt as necessary. Turn the heat off and cool it down.

Construction and Baking

  1. Preheat oven to 220° C.
  2. Wipe excess water from the zucchini. Stuff the zucchini with the Lupin Miso Mushroom stuffing and place them on a baking tray. Bake them for 20 – 25 minutes or until the zucchini is cooked. Serve while hot.

Lupin Miso Mushroom Stuffed Zucchini _ alittlebitofsoy

Gluten Free! Lupin Chicken Katsu

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This is my first Japanese recipe using my new super food – Lupin Flakes!

I use Australian sweet Lupin Flakes as the crumb in a well-known Japanese dish – Chicken Katsu  (Did you know that Katsu is from the English ‘Cutlet’ or the French ‘ Cotelette’?).

In this recipe, the Lupin crumbs are as crispy as Panko, and for a bonus, this Chicken Katsu is now gluten free as well as suitable for low carb diet.

As Lupin Flakes are slightly sweet (as it is a legume), I do not think that you need to make a separate sauce to go with this Chicken Katsu.

Try this recipe if you are on a gluten free or low carb diet, or just want try something new in a traditional Japanese cooking. Hope you like it 🙂

Ingredients (Serving for 2):

1 free range Chicken Breast

1 teaspoon of Dark Sugar

2 pinch of Sea Salt

Sea Salt and Black Pepper for seasoning

1 tablespoon of Corn flour (or your choice of gluten free flour)

1 Egg

1/2 cup of Lupin Flakes

Oil for Shallow-Frying

Method:

Preparation for Chicken Breast

  1. Firstly make chicken breast thinner and flatter. Lay the chicken breast flat . Slice lengthways down the middle to halfway through. From the bottom of the cut, slice out towards the side and fold out the flaps you have created, like a book, door or butterfly (whatever you want to call it). Cut it into half to make 2 even pieces.
  2. Rub dark sugar and 2 pinches of sea salt into the chicken breasts. Cover them with a plastic wrap and leave them for about 20 minutes (This method is to neutrilise of the smell of chicken, as well as to make the chicken breast moist).
  3. Pat-dry the chicken breasts with kitchen paper towels and season with sea salt and black pepper.

Crumbing

  1. Tip corn flour (or your choice of flour) onto a plate, beat an egg in a shallow bowl and tip lupin flakes onto a plate.
  2. Firstly coat the chicken breasts with the flour and shake the excess flour off. Secondly dip the chicken into the beaten egg. And then, press the chicken into the lupin flakes.

Shallow-Frying

  1. Heat oil to 180 °C in a large frying pan. Place the crumbed chicken breasts into the oil and cook for 2-3 minutes on each side or until they are cooked and become golden and crispy.
  2. Remove them from the oil and drain excess oil on a wire rack or kitchen paper towels.

Plating

Slice the chicken katsu into stripes and serve while hot.

 

My Low Carb Recipe – Mushrooms on Tofu

2018-07-17_16.17.03

I like trying out my new ideas in the kitchen. My current mission is to expand my repertoire of low-carb recipes. This is just because of us trying to eat less, and sometimes without carbs, I feel that the dish does not give me the same level of satisfaction…. How can I fix this issue…?

And then, I had this idea! How about replacing bread with Tofu?!

Yes, tofu can be boring sometimes…, but it means it is versatile. Tofu is generally quite filling so that this “non-satisfaction” issue can be resolved.

My first recipe for this idea is everyone’s favourite breakfast – Mushrooms on Toast…, I mean…, on Tofu.

I made the mushroom saucier, so that you can eat light flavoured (sometime boring) tofu with sauce together. This dish is quite filling and satisfying, so we normally eat it as dinner.

This is a good dish which can accommodate most dietary requirements – Vegetarian and can be Gluten Free as well.

Hope you like it 🙂

 

Ingredients (serving for 3):

For Tofu

500g Classic Tofu

1 Tablespoon of Olive Oil

For Mushroom Sauce

1 Teaspoon of Olive Oil

2 cloves of Garlic – finely chopped

400g Button Mushrooms – cut into chunks

1 Onion – thinly sliced

2 pinches of Sea Salt

¼ Teaspoon of Thyme

1 Tablespoon of Balsamic Vinegar

1 Tablespoon of Japanese Soy Sauce (gluten free soy sauce as an option)

1 Teaspoon of Unsalted Butter

(Optional) Black Pepper for seasoning and any green garnish for presentation

 

Method:

For Tofu

  1. Cut tofu half to make it 1.5-2cm thick. Then cut each piece into 3 (total 6 pieces of tofu).
  2. On a flat plate or a chopping board, place 3-4 layers of paper towels and lay the tofu on it. Place another 3-4 layers of paper towels, and then place a flat plate or light chopping board on top of it. Leave it for 15-20 minutes. This is a process to remove excess water from the tofu.
  3. Heat 1 tablespoon of olive oil in a frying pan on high heat. Once the frying pan gets really hot, reduce the heat to medium and pan-fry the tofu until the surface becomes lightly browned and crispy.

For Mushroom Sauce

  1. Heat 1 teaspoon of olive oil and garlic in a medium sauce pan on medium heat. Once the garlic becomes fragrant, add mushrooms, onion and sea salt into the pan. Stir them with a wood spoon for a minute or until the mushrooms are evenly coated with the oil.
  2. Add thyme into the pan. Turn the heat to low/medium and out a lid on. Keep cooking it for about 10 minutes or until juice from the mushrooms almost cover them.
  3. Add balsamic vinegar and soy sauce. Simmer for about 2- 3 minutes. Turn the heat off and add unsalted butter. Let it melt.

Plating

Place 2 slices of the tofu on each plate and pour the mushroom sauce over the tofu. Serve while warm. Seasoning with black pepper and some green garnish on top are an option.

New! Shepard’s Pie with a Japanese Twist

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We were receiving a few guests the other day. Some of them had never eaten my food before, however, rumor was apparently around that I was a good cook.

With a little bit of pressure and no knowledge of what they can/cannot eat, I decided to cook this dish. It looks like a normal standard Shepard’s Pie (which I believe everybody likes), but the inside represents my specialty – Japanese Cooking.

The original idea of this dish is from a Japanese Meat and Potato Stew called “Nikujaga”. I realised the ingredients for Nikujaga are very similar to Shepard’s Pie. Why can’t I combine them all together, I thought.

This new Shepard’s Pie with a Japanese Twist was well received by our guests and the dinner party was very much successful. If you would like to make something different for your dinner party, I certainly recommend this recipe.

Ingredients (Serving for 4, using 24cm round baking tray): 

For Mince Filling

150g of your favorite Mince (lamb, beef, turkey kangaroo etc…)

1/4 Teaspoon of Nutmeg

3 Teaspoons of Brown Sugar

3 Teaspoons of Cooking Sake

6 Teaspoons of Soy Sauce

2 Onions – chopped

2 Carrots – chopped

1 Red Capsicum – chopped

1 Zucchini – chopped

For Mash Potato

500g Potato – peel and cut in chunks

1/2 Tablespoon of Sugar

10g Unsalted Butter

2 Tablespoons of Milk

For Toppings

60g Parmesan Cheese

15g Breadcumbs

 

Method:

For Mine Filling

  1. Heat a small amount of oil (not included in the above ingredients) in a medium saucepan on medium/high heat. Once the saucepan gets hot, cook your choice of mince and nutmeg together, while breaking up the mince with a spatula or wooden spoon. In order to bring the best flavour out, please cook it very well. When the mince starts becoming brown, oil from the mince will come out. Even though the mince has become brown and looks cooked, please keep cooking until the oil has disappeared.
  2. Add brown sugar, cooking sake and soy sauce into the saucepan and then fry for 30 seconds to 1 minute. Add onion, carrot, capsicum and zucchini. Reduce the heat to low. Put a lid on and simmer for about 20 minutes or until the vegetables become soft and are well-cooked in the sauce.

For Mash Potato

  1. Boil potatoes from cold water for 10-15 minutes or until they become tender. Drain the hot water. Return the cooked potatoes into the same pot. Add sugar onto the potatoes and heat it over medium heat. Put a lid on and burn off the excess water from the potatoes while tossing the pot.
  2. Remove the pot from the heat. Mash with butter and milk.

Meanwhile, heat the over to 220 °C.

Construction and Baking

  1. Place the mince filling into a baking tray, and the  spread the mash potato over it. Top with parmesan cheese and breadcrumbs.
  2. Bake it for about 20 minutes or until the surface is coloured and the filling in the bottom is bubbling.

Serve while hot.