Soboro Donburi – Gingery Ground Beef and Mushrooms with Fresh English Peas

I am going to Japan soon and have become a bit obsessed with cooking Japanese food lately. My most recent find is this crumbled beef and vegetables over rice dish. Pretty quick and easy to make, and the flavors are really nice how they work together and add quite a bit of depth to this simple dish. It passed the family test, everyone liked it and said I should add it to the cooking rotation, so that is good. This dish is traditionally crumbled chicken or beef or any kind of meat , sometimes with eggs and served over white rice. I made it more healthy by adding mushrooms for some of the beef, and adding kale and fresh english peas. I also used a wild rice and whole grain brown rice blend instead of white rice to boost the nutrition.  I actually came up with the idea for this dish when I was shopping and I came across fresh local english peas, and I thought, what can I make with fresh peas… then I found a Food & Wine recipe that this is based on.

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Soboro Donburi (Gingery Ground Beef and Mushrooms with Fresh English Peas)

  • Servings: 4
  • Difficulty: easy
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Quick and simple Japanese rice bowl with added vegetables to make it lighter and more healthy.

Credit: Soboro Donburi by Food & Wine

Ingredients

  • 1/4 cup sake
  • 2 tablespoons mirin
  • 1/4 cup low sodium soy sauce
  • 1 Tablespoon palm sugar (or whatever you have)
  • 1/4 cup dashi (or beef broth if using beef, chicken broth if using chicken, etc)
  • oil of choice for cooking
  • 3/4 pound lean grass-fed ground beef (or ground chicken)
  • 8 ounces chopped mushrooms (either cremini, shiitake or white button)
  • extra virgin olive oil
  • 1 1/2 tablespoons fresh peeled and grated ginger (or jarred)
  • fresh lacinato kale, de-stemmed and sliced thinly
  • 3/4 cup fresh english peas shucked from pod (or frozen if that is all that is available)
  • hot cooked wild and whole grain brown rice
  • chile sauce if desired on the side

Procedure

  1. Mix together the sake (if you don’t have any, just use mirin), mirin, soy sauce, dashi or broth and sugar in a small bowl. Set aside.
  2. Heat a medium skillet or dutch oven over medium heat. Add a bit of oil to pan and spread. When oil is hot add the ground meat to the pan and cook through.
  3. Drain grease from cooked meat and then add the chopped mushrooms, ginger and kale to the meat in the pan, cook for a couple of minutes over medium heat. Add the peas and the sake mixture and stir well. Bring mixture to a boil and reduce heat to simmer. Simmer for 10 minutes or until liquid is greatly reduced, but meat is not dry.
  4. Serve in bowls over rice and garnish with chile sauce on the side if desired.

Note: You can make a chile sauce with a mixture of 1 Tablespoon each of Chinese chile sauce, hot water, rice vinegar and 1/2 teaspoon of sugar. Stir until sugar dissolves.

https://healthyseasonalcooking.wordpress.com

February 22, 2019

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Healthy Ramen Soup

This is not Ramen from my college days, thank goodness! I remember a roommate I had in college who seemed to eat nothing but pre-packaged ramen (a serious sodium and fat bomb) and Kraft macaroni and cheese. I don’t know how he lived on this combination, but I guess he was young…but there are long-term health consequences… I won’t preach.

Well Ramen is back and getting quite gourmet from what I have read. There is a new ramen restaurant here in Palo Alto that has daily lines snaking around the corner. So popular, but I have not tried it as (1) I don’t want to wait in line to get in and (2) I am pretty certain that restaurant ramen will be loaded with fat and sodium. But curious, as I can be about a new food trend, I decided I would make this myself and add vegetables. I found this recipe on a site called Damn Delicious (catchy name). I have made this a few times with great success. So easy and so delicious! I have only modified it slightly, mostly adding more broth, miso and sometimes changing out the vegetables. It was really good with bok choy instead of spinach, but today I used what was in my refrigerator and that was mushrooms, a carrot and fresh spinach.

Healthy Ramen Soup

  • Servings: 4
  • Difficulty: easy
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Finally, a Ramen soup that is healthy and easy.

Credit:  Easy Homemade Ramen by Damn Delicious

Ingredients

  • 4 large eggs, soft or hard boiled (to your liking), sliced in half
  • Safflower seed oil
  • 4 large garlic cloves, minced
  • 1 Tablespoon fresh ginger, grated
  • 1 large carrot, thinly sliced
  • 5 ounces of shiitake mushrooms, thinly sliced (I only had some dried shiitakes so I used mostly cremini mushrooms today- but I think the shiitake are better in this soup)
  • 6 cups unsalted vegetable stock (or chicken)
  • 1 cup of water
  • 1 Tablespoon reduced sodium soy sauce
  • Soba noodles or Shirataki noodles
  • 2 Tablespoons light miso
  • 3 cups fresh spinach (or baby bok choy, or whatever green vegetable you have)
  • chopped chives for a garnish

Procedure

  1. Heat a large soup pot or dutch oven on medium heat. Add a little oil to the pot and heat another minute. When oil is hot, add garlic and ginger to the pot and stir for about 1 minute. Add carrot slices and mushrooms and sauté for a few minutes.
  2. Add stock, water and soy sauce, stir well and bring to a boil. Once boiling, lower to simmer and cook for 10 minutes.
  3. While soup simmers, cook your noodles according to package instructions. (I made vegetable-based, zero calorie shirataki noodles for myself and more traditional soba noodles for my son). Set cooked noodles aside.
  4. Add the spinach to the soup and stir.  Turn off the heat, add the miso and stir with a whisk to blend the miso in.
  5. Place noodles in bowl, ladle soup in and garnish with two egg halves and chives. Enjoy!

Note:  Shirataki noodles are a new find for me. The are a traditional Japanese ingredient made from the yam-like roots of plants in the amorphophallus family. The noodles are mostly made of water and have an interesting chewy texture. They have fiber and are either very low calorie or calorie-free.  This information and more is from:  Decker, Fred. (2017, July 20). Benefits of Shirataki Noodles. Healthy Eating | SF Gate. Retrieved from http://healthyeating.sfgate.com/benefits-shirataki-noodles-11780.html

Healthy Seasonal Cooking,  February 15, 2019

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Soup with the soba noodles
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Soup with the shirataki noodles