Finding ways to lower carbs in Japanese foods

Our world tour looking for different recipes continues.

This week our taste buds will be traveling to Japan. There are many restaurants that serve this type of food, but you may find it difficult to find low carb options on their menus. I hope these recipes will help you satisfy both.

Low Carb Japanese Teriyaki Chicken

1/3 head of broccoli

1/4 cup carrot

1 red bell pepper (or any other color)

1 yellow bell pepper (or any other color)

1/2 onion

4 green onions

4 boneless chicken thighs

1 tbsp sesame seeds

3 tbsp sesame oil

3 tbsp sugar free Teriyaki Sauce 

Cut the chicken thighs into bite size pieces (or preferred size).

Dice the bell pepper and carrot.  Cut the broccoli.  Slice the onion and green onions.

Add the chicken to a large bowl and pour the 2 tbsp of teriyaki sauce all over.  Mix together until all pieces of chicken are coated in sauce. Let it marinate for 30 minutes or more. 

In a large frying pan, heat 2 tbsp of sesame oil.  Add the onion and carrot and fry 2-3 minutes.  Add the bell pepper and cook another 2-3 minutes.  Remove the vegetables from the pan and set aside. We will re-add them in a bit.

Turn the heat to low-medium, heat 1 tbsp of sesame oil and add your chicken thighs skin side down.  Fry 2-3 minutes on one side and flip. Cook another 2-3 minutes.  Add the vegetables and broccoli. Stir fry until the broccoli is tender and the sauce has thickened down.

Sprinkle sesame seeds and green onions all over the dish.

Sugar Free Teriyaki Sauce 

10 tbsp organic tamari soy sauce  

2 tbsp dry sherry

2 tbsp maple syrup (or fiber syrup)

2 tbsp of Lakanto Golden 

2 cloves of garlic

1 tbsp ginger (grated)

1/4 tsp arrowroot

Mince the garlic and grate the ginger.

Place all of the ingredients except the xanthan gum in a frying pan and put to boil. Once the Lakanto Golden sweetener has melted and the sauce is bubbling, sprinkle in the xanthan gum.  Stir until the sauce has thickened. This should take 1-2 minutes.  Immediately turn off the heat.

Low Carb Sushi Roll Bowls

3 tablespoons mayonnaise

1 tablespoon water

2 teaspoons wasabi paste

For the sushi bowls:

16 ounces riced cauliflower about 4 cups fresh or frozen

2 tablespoons water

1 tablespoon coconut oil

1 tablespoon toasted sesame oil

8 ounces lump crabmeat 

2 tablespoons mayonnaise

2 teaspoons Sriracha sauce

1/2 avocado sliced

1 sheet nori seaweed cut into thin strips

1/2 medium cucumber cut into matchsticks or rounds

1/3 cup shredded red cabbage 

1/2 medium radish sliced into thin rounds for garnish

1 teaspoon grated carrots

Mix the ingredients for the cream in a small bowl until well combined.

For the sushi bowls:

In a medium saucepan over medium heat, combine the cauliflower with the water and coconut oil Bring to a simmer, then cover and reduce the heat to low. Cook for 5 to 10 minutes, until tender. Remove from the heat and let cool completely. Stir in the sesame oil.

In a medium bowl, combine the crab meat, mayonnaise and Sriracha. Stir until well mixed.

Divide the cauliflower rice among 4 serving bowls. Top each with one-quarter of the crab mixture, avocado slices, nori strips, cucumber, shredded cabbage and radish slices, if desired. Sprinkle with sesame seeds. Serve with the wasabi cream on the side.

Healthy California Roll Sushi Bites

1/2 cup wasabi & Soy Sauce Almonds + additional for garnish

1 Cup avocado mashed 

1/2 cup plain fat-free Greek yogurt

1 Tbsp + 1 tsp reduced-sodium soy sauce

1 Tbsp + 1 tsp gluten free seasoned rice vinegar

1 tsp Fresh ginger minced

1/2 tsp salt optional - to taste

1/2 cup canned crab meat you can use fresh if you prefer

1 Tbsp toasted sesame seeds

2 pieces sheets Nori cut into small seaweed

Sliced cucumber for serving

Place the almonds into a large food processor and crush until broken down into small pieces. Add in the mashed avocado, Greek yogurt, soy sauce, rice vinegar, ginger and optional salt and blend until smooth and creamy, scraping down the sides as necessary.

Scrape the mixture into a large bowl and gently fold in the crab meat, sesame seeds and cut nori sheets until well combined.

Drop the mixture (or use a piping bag if you want to be fancy) onto sliced cucumber pieces. Finely chop a few additional almonds and sprinkle on top of the bites.