Japanese

Chankonabe

Name: Chankonabe
Prep time: 25 min
Cook time: 25 min
Total time: 50 min
Yield: 1 serving
Cuisine: Japanese
Ingredients: 400 ml water; 5 g kombu; 5 g katsuobushi (dried bonito flakes); 70 g minced chicken; 1 tsp fresh ginger; 1 tsp potato starch (katakuriko); 2 pinch salt; 70 g boneless chicken thigh; 1 tbsp sake; 2 tsp mirin; 1 tbsp soy sauce; 100 g Chinese cabbage (hakusai); 1 Japanese leek (negi); 30 g carrot; 2 fresh shiitake mushrooms; 60 g firm tofu; 30 g shungiku (chrysanthemum greens); 1 tsp toasted sesame oil; shichimi togarashi

The sumo stable's hotpot: a clear soy-seasoned dashi simmered with chicken meatballs, chicken thigh, tofu and plenty of vegetables, eaten straight from the pot.

Lunch & dinner 25g+ protein Under 400 kcal Under 20g carbs

50 min25 prep · 25 cookEasy330 kcalper serving

Method

Wipe 5 g of kombu with a damp cloth and soak it in 400 ml of water in a saucepan for 20 minutes. Set over a medium-low heat and bring it to just below the boil — small bubbles at the edge, never a rolling boil — then lift the kombu out. Take the pan off the heat, scatter in 5 g of katsuobushi, let it steep for 2 minutes until the flakes sink, and strain through a fine sieve without pressing. You should have a clear, golden dashi.
Make the tsukune: put 70 g of minced chicken in a bowl with 1 tsp of grated ginger, 1 tsp of potato starch and 1 pinch pinch of salt. Stir hard in one direction with chopsticks or your hand for about a minute until the mixture turns sticky and pale, then roll into 6 walnut-sized balls with wet hands and keep them cold until needed.
Prepare the vegetables and tofu. Cut 100 g of Chinese cabbage into 4 cm squares, keeping the thick white stems separate from the leaves. Slice 1 leek into 1 cm diagonal pieces, cut 30 g of carrot into 3 mm rounds, remove the stems from 2 shiitake and score a shallow cross in each cap, cut 60 g of firm tofu into 3 cm cubes and trim the roots from 30 g of shungiku.