Until I started my 500 calories cooking, I never used whole grain mustard. I thought it was lumpy and bitter to eat compared to yellow or Dijon mustard. I was wrong. It is quite tasty! Natural whole grain mustard is made out of mustard seeds, vinegar, and salt. It has a great health benefit that you want to hear. It can speed up the metabolism and promote to burn fat. It is an ideal ingredient!
Grilled Mustard Chicken Set Meal 494 calories
Main – Grilled Mustard Chicken
Side 1 – Boiled Daikon with Savory Sauce
Side 2 – Apple Coleslaw
Soup – Cabbage Cream Soup
Steamed White Rice
All recipes are made for 2 servings. This printable recipe box will allow you to change the serving size to adjust the recipe.
Main: Grilled Mustard Chicken 179 calories
When it comes to cooking, whole grain mustard works great because of thick texture that sticks to meats well. It enhances flavor if combined with mayonnaise. It tends to burn easily, so you will need to cook meat first. Then coat meat with mustard sauce and cook for five minutes for golden brown perfection!
- 200 g chicken thigh 100 g each
- salt & pepper
- 2 teaspoon Worcester sauce
- 2 teaspoon Whole Grain Mustard
- 2 teaspoon mayonnaise
- Salt and pepper chicken on both side. Marinate chicken in Worcester sauce for 30 minutes.
- Preheat toaster oven, 450 F degrees on toast setting.
- Place meat on toaster oven tray, on top of aluminum foil. Cook chicken for 10 minutes.
- Spread mustard and mayonnaise over chicken.
- Put back in toaster oven and cook for 5 more minutes.
Side 1: Boiled Daikon with Savory Sauce 44 calories
Boiling root vegetables, we call “nimono”, is a common dish for Japanese. Root vegetables (vegetables that grow underground) takes time to get cooked inside. Remember to place water and root vegetables in pan and then turn on heat. By heating up slowly from water, it will keep the shapes and get cooked evenly. On the other hand, leafy vegetables (vegetables that grow above ground) get cooked quickly. If you cook them from water, it gets too soft or even mushy. Make sure to boil water first and then add leafy vegetables. For this recipe, simmer the root vegetables in water with soy sauce and sugar until the liquid is slightly reduced. You don’t need to add dashi. You can enjoy the rich flavor from boiled root vegetables and thick sauce.
- 100 g daikon
- 50 g carrot
- 10 g green onion
- 100 ml water
- 2 teaspoon soy sauce
- 2 teaspoon sugar
- 2 teaspoon sake
- 1 teaspoon potato starch
- Slice daikon and carrot into 1 cm thick and cut into half or quarter. Chop green onion into small pieces.
- Combine water, soy sauce, sugar and sake in pan
- Add daikon and carrot in pan. Turn on heat and bring to boil. Reduce heat and cover pan. Simmer until vegetables become tender.
- Remove from heat. Mix potato starch with water (1 tsp potato starch and 3 tsp water) and stir in.
- Sprinkle chopped green onion to complete.
Side 2: Apple Coleslaw 53 calories
Last month I visited my hometown Tokyo, Japan. My mom asked me to buy 80 apples from farmers market because Fuji apples were in season. They are so good to just eat but let’s add to a recipe. Japanese loved Fuji apples are well balanced with sweetness and sourness. They are crunchy and juicy. When you cut the apple, you may see clear brown part near the core. It is pleasant surprise. We call it “honey”. Apple with honey tastes sweeter than the one without it. Fortunately, Fuji apples became world famous and available at your local stores. After you slice apples, mix with the vinegar mayo dressing to prevent from turning brown.
- 100 g cabbage
- 70 g apple
- 2 teaspoon mayonnaise
- 1/2 tablespoon vinegar
- salt & pepper
- Combine mayo and vinegar in bowl.
- Cut cabbage and apple into thin strips.
- Add cabbage and apple into the bowl. Mix well before Apple turns brown. Add salt and pepper to taste.
Soup: Cabbage Cream Soup 58 calories
Here in Southern California we had ENOUGH hot weather through October. Finally it stopped, and we are having comfortable temperature. Why am I complaining about the hot temperature? Because I wanted to enjoy hot soup. On my last blog Healthy Sweet and Sour Pork, I pointed out cooking benefits of potato starch. Today I want to talk about a health benefit from adding potato starch to this soup recipe. Potato starch will keep the soup warm because the thicken texture will block outside air. Eating warm food will warm up your body from inside and promote the metabolism. It also adds volume to the dish and gives you feeling of fullness. If you like lactose free, use plain soy milk. This creamy rich soup will make you warmer and happier!
- 80 g napa cabbage
- 20 g mushroom
- 15 g bacon or ham
- 210 ml chicken broth
- 40 ml milk
- salt & pepper
- 1/2 tsp potato starch
- Cut napa cabbage into large chunks. Cut bacon and mushroom into small chunks.
- Heat chicken broth in pan.
- Add bacon and mushroom into pan. Add napa cabbage later.
- Add milk. Salt and pepper to taste.
- Mix potato starch with water (1/2 tsp potato starch and 1&1/2 water) and stir into the pan.
100 g Steamed White Rice 160 calories
Each 500 calories set meal comes with 100g of steamed rice. You will need to cook rice in a rice cooker or in a heavy gage pot. And measure cooked rice for 100 grams. I will show you how to make your cooking life easier. Read more How To Cook And Store Japanese Rice.