500 Calories Set Meal: Coconut Oil Chicken Breast

Coconut products such as coconut oil and coconut water are popular in the U.S..  Of course, any products that are popular in the U.S. will make it to Japan. I found my first coconut oil at my mom’s local store in Japan. I don’t like any coconut drinks or sweets. My mind goes good luck selling them in Japan. Next to the product, a book was displayed, which was unusual. The title said “Eat coconut oil and prevent dementia”. 25% of Japanese population are 60 years old or older. A study shows 1 out of 5 people over 65 years old develop dementia. Dementia is one of Japan’s big problems such as healthcare, pension, economy, and more. There are many programs available in Japan to prevent it such as physical exercises, mental exercises and diet. I was sure that my mom would find out about the benefit of coconut oil through a TV show!

As I suspected, Japanese national TV talked about the benefits of coconut oil. First, coconut oil works for diet. Coconut oil doesn’t stay in the body as fat because it is burned quickly. Furthermore, coconut oil burns the existing fat stored in the body as well. Secondly, coconut oil works for anti-aging and healthy skin. It is rich in vitamin E which is an antioxidant. Finally, coconut oil helps to prevent Alzheimer and Arteriosclerosis. American doctor Mary Newport wrote a book about coconut oil and Alzheimer’s. Coconut oil helped to improve her husband’s Alzheimer condition.

2 tablespoon a day is recommended for the health benefits. Add a teaspoon to coffee and tea, spread it over bread or make salad dressing or sauce. It is hard to consume that much coconut oil unless you really like coconut flavor. It is healthy and great for diet, but I have to overcome the smell first. I decided to cook chicken breast. Let’s cook 500 calories set meal: Coconut Oil Chicken.

500 Calories Set Meal: Coconut Oil Chicken Breast

Main: Coconut Oil Chicken Breast

Side 1: Hijiki Nimono (Boiled Hijiki and Carrot)

Side 2: Snow Peas Ohitashi (Boiled Snow Peas)

Soup: Lite Tomato Cream Soup

Steamed Mixed Grain Rice

Total 465 calories

All recipes are made for 2 servings. This printable recipe box will allow you to change the serving size to adjust the recipe.

coconut oil chicken breast pic
Main: Coconut Oil Chicken Breast 151 calories

Just like olive oil, pick organic cold pressed refined virgin coconut oil. Pick extra virgin coconut oil for strong coconut flavor. I used chicken breast to keep calories lower so that you can drink the sauce that was left in pan. It is healthy fat!

Coconut oil is almost like butter. It becomes solid when room temperature is cold. Cook with low to medium heat because extra virgin coconut oil tend to burn.

coconut oil chicken breast pic
Coconut Oil Chicken Breast
Print Recipe
151 calories
Servings Prep Time
2 people 10 minutes
Cook Time
10 minutes
Servings Prep Time
2 people 10 minutes
Cook Time
10 minutes
coconut oil chicken breast pic
Coconut Oil Chicken Breast
Print Recipe
151 calories
Servings Prep Time
2 people 10 minutes
Cook Time
10 minutes
Servings Prep Time
2 people 10 minutes
Cook Time
10 minutes
Ingredients
Servings: people
Instructions
  1. Slice chicken against the grain. Add sake and salt and hand massage. Leave it for 10-15 minutes.
    coconut oil chicken breast step (1)
  2. Coat chicken with potato starch.
  3. Place coconut oil and then chicken on frying pan. Turn on heat to medium. Cook both sides.
    coconut oil chicken breast step (3)
  4. Add soy sauce. Stir until meat gets coated with sauce.
    coconut oil chicken breast step (4)
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Hijiki Nimono (Boiled Hijiki and Carrot)
Side 1: Hijiki Nimono (Boiled Hijiki and Carrot) 57 calories

Japan announced 4 foods that people should eat every day to prevent dementia. The article was translated into English because they are so effective. The 4 foods are soy beans/soy products, milk/other dairy products, vegetables and sea vegetables.

Hijiki is a teeny tiny sea vegetable, but it comes with big benefits. Hijiki is a great diet food because it contains tannins that reduce fat and prevent fat from getting stored in the body. It tends to expand in the body so that it makes you feel full. Hijiki contains 12 times more calcium than milk! It improves bone and teeth health. It is rich in dietary fiber which prevents constipation. It contains iodine that maintains healthy skin, hair and nails.

Hijiki is sold at Japanese grocery stores, near the seaweed section. They are in small bags, but it expands up to 10 times more volume when you soak in water. Then drain and wash with running water in colander.

Read more Miso Soup with Fried Tofu to learn how to prepare abra-age (fried tofu).

Hijiki Nimono (Boiled Hijiki and Carrot)
Hijiki Nimono (Boiled Hijiki and Carrot)
Print Recipe
57 calories
Servings Prep Time
2 people 10 minutes
Cook Time
10 minutes
Servings Prep Time
2 people 10 minutes
Cook Time
10 minutes
Hijiki Nimono (Boiled Hijiki and Carrot)
Hijiki Nimono (Boiled Hijiki and Carrot)
Print Recipe
57 calories
Servings Prep Time
2 people 10 minutes
Cook Time
10 minutes
Servings Prep Time
2 people 10 minutes
Cook Time
10 minutes
Ingredients
Servings: people
Instructions
  1. Soak Hijiki in water for 20 minutes. Drain and rinse well with running water in colander.
    hijiki nimono boiled hijiki and carrot step (1)
  2. Cut carrot and fried tofu into thin strips.
    hijiki nimono boiled hijiki and carrot step (2)
  3. Make sauce with dashi, sugar, soy sauce and sake.
    hijiki nimono boiled hijiki and carrot step (3)
  4. Add carrot and bring to boil.
    hijiki nimono boiled hijiki and carrot step (4)
  5. Add fried tofu and Hijiki.
    hijiki nimono boiled hijiki and carrot step (5)
  6. Cook until the sauce evaporates.
    hijiki nimono boiled hijiki and carrot step (6)
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snow peas ohitashi (boiled snow peas)
Side 2: Snow Peas Ohitashi (Boiled Snow Peas)  44 calories

Why do we call them snow peas in the U.S.? In Japan, they are called, Kinusaya, which means silky pod/shell.  That doesn’t make sense either. Buy snow peas that are bright and shiny green. It means they are fresh. Avoid large pods or big peas inside of pods because they are overgrown and tougher. Pick small and soft ones which is very different from snap peas.

Snow peas contain protein, beta-carotene, vitamin B, vitamin C, potassium, and calcium. It is good for your skin and hair health. It also prevents constipation.

Snow peas have tough strings go around pod, top and bottom. The strings need to be removed before cooking. Grab top end with fingers, pull the string down. Flip it and then grab bottom end, pull it down. Now you are ready to cook.

I like the crunchiness, so cook for 1 minute. Drain and immediately rinse with running water to stop the cooking process.

snow peas ohitashi (boiled snow peas)
Snow Peas Ohitashi (Boiled Snow Peas)
Print Recipe
44 calories
Servings Prep Time
2 people 10 minutes
Cook Time
5 minutes
Servings Prep Time
2 people 10 minutes
Cook Time
5 minutes
snow peas ohitashi (boiled snow peas)
Snow Peas Ohitashi (Boiled Snow Peas)
Print Recipe
44 calories
Servings Prep Time
2 people 10 minutes
Cook Time
5 minutes
Servings Prep Time
2 people 10 minutes
Cook Time
5 minutes
Ingredients
Servings: people
Instructions
  1. Remove strings from snow peas.
    snow peas oshitashi boiled snow peas step (1)
  2. Bring water to boil in pan. Cook snow peas for 1 minute. Drain and rinse with running water.
    snow peas oshitashi boiled snow peas step (3)
  3. Mix sugar, soy sauce, dashi, and sesame oil in bowl.
    snow peas oshitashi boiled snow peas step (2)
  4. Add cooked snow peas. Let it sit for 30 minutes.
    snow peas oshitashi boiled snow peas step (5)
  5. Sprinkle sesame seeds to complete.
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lite tomato cream soup
Soup: Lite Tomato Cream Soup 53 calories

This soup becomes tasty with tomato and milk. Actually, tomato and milk has a multiplier effect for diet. Fat in milk helps to absorb lycopene into body. By eating tomato and milk together, it helps to reduce stress and burn fat.

We don’t want to forget about the role of cabbage for this soup. Cabbage secrets a hormone, called melatonin, which promotes good sleep. Lite tomato milk soup can be your favorite soup for dinner. Relax, sleep well and lose weight!

Read more Sautéed Pork with Ginger Sauce to learn about multiplier effects.

Read more Tomato Vegetable Soup learn about the benefit of lycopene.

lite tomato cream soup
Lite Tomato Cream Soup
Print Recipe
Servings Prep Time
2 people 10 minutes
Cook Time
5 minutes
Servings Prep Time
2 people 10 minutes
Cook Time
5 minutes
lite tomato cream soup
Lite Tomato Cream Soup
Print Recipe
Servings Prep Time
2 people 10 minutes
Cook Time
5 minutes
Servings Prep Time
2 people 10 minutes
Cook Time
5 minutes
Ingredients
Servings: people
Instructions
  1. Cut bacon and onion into small chunks. Cut cabbage into large chunks.
    lite tomato milk soup step (1)
  2. Place chicken broth, bacon and onion in pot. Bring to boil.
    lite tomato milk soup step (2)
  3. Add tomato and cook for 1 minute.
    lite tomato milk soup step (3)
  4. Add cabbage and cook for another minute.
    lite tomato milk soup step (4)
  5. Add milk to pot.
    lite tomato milk soup step (5)
  6. Turn off heat right before boiling. Add salt and pepper to taste.
    lite tomato milk soup step (6)
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steamed grain rice

Steamed Mixed Grain Rice 160 calories

Click here to learn how to make tasty grain rice.

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