Sliced meat is a key to successful 500 calories set meals. Why? Because there are so many benefits. Let’s find out!
When I came to America, I was overwhelmed by the size of packed meat. Not only the packages are big, but also the size of meat is huge!
If you live in Japan, you will find smaller size of chicken, pork, and beef. Moreover, you will find more pre-sliced meat than whole meat at grocery stores.
We call it “komagire” or “kiriotoshi”. These are the leftover meat when meat is cut into a shape. Chicken, pork, and beef are thinly sliced like meat used for Shabu-shabu or Sukiyaki. The size of the slice can be small or large. Also, the package comes with a small portion, which is around 200 grams.
Why sliced meat is good for you?
Presentation
You cook a 100g mass of chicken or pork which is still within the 500 calories set meal guideline. However, when meat is cooked, it shrinks because it loses the moisture. Believe me, you feel like you were cheated!
Just like when you order a nice looking beef before it is cooked at a steakhouse. When your steak plate is placed on the table, you are disappointed. Your steak is much smaller!
Therefore, I do not recommend to use unsliced meat. Instead, mix sliced meat with vegetables. Your main dish will look full.
Satisfaction
If a plate has a lot of food, you are satisfied. I highly recommend to cook meat with vegetables, mushroom, and even tofu.
Not only will it enhance the flavor, but also make you feel full.
Just like Panda Express, a Chinese fast food chain, you see more vegetables than meat in your Kung Pao Chicken or Beef and Broccoli. But, you are happy to eat because you enjoy meat and vegetable together.
Low calories
You do not have to eat 100 grams of meat for 500 calories set meal. You can use less meat if you want to lower calories. Maybe you want to eat dessert after meal! When you use sliced meat, you cannot tell the difference, even if you use less meat.
Low cost
We call it “gentle to your wallet”! Sliced meat helps you save money.
You can buy meat when it’s on sale. Slice them and wrap individually for 100 grams for one serving. Freeze it. When you need to use, defrost in refrigerator overnight. You can plan your meal easily.
Furthermore, the meat cooks more quickly when sliced. You use less gas or electricity to prepare meal.
There are more benefits!
Easy for salt, pepper, even sauce because sliced meat will be well coated with spices. Therefore, you will use less spices. Low sodium is also a key to losing weight.
Finally, you do not have to worry about under or over cooking. You don’t have to cut or poke meat to see if it’s cooked inside. You can see when the meat is cooked to perfection.
How to Slice Meat
Sliced meat sounds good, right? The hardest part is to master slicing meat.
When you slice meat from a large piece, the meat is kind of wobbly. Here are some ways to make it easier to slice meat.
Method 1: Place meat in the freezer for 30 minutes or until just the outside of meat becomes stiff.
Method 2: Freeze meat right after you purchase. Unfreeze meat until half way thawed. Then, slice it. You will be surprised how easily you can thin slice it. It almost looks like store prepared meat for Shabu-shabu!
When you slice thinner meat like chicken breast, it is easier to slice diagonal. Also, sliced meat will be tender if you slice against the grain.
If you don’t care to slice meat, use ground pork or chicken for 500 calories set meal. It works the same way as sliced meat. It is easy to use and makes your dish flavorful. Ground meat blends well with vegetables too.
The new year has begun! Are you ready to cook 500 calories set meal using sliced meat?
500 calories set meal with sliced meat
~Menu~
Main: Yasai Itame (Stir Fry Vegetables)
Side 1: Nishime (Boiled Root Vegetables)
Side 2: Namasu (Shredded Daikon and Carrot in Vinegar)
Soup: Egg Drop Fu Soup (Baked Wheat Gluten Soup)
Steamed White Rice
Total 480 Calories
All recipes are made for 2 servings. This printable recipe box will allow you to change the serving size to adjust the recipe.
Main: Yasai Itame (Stir Fry Vegetables)
194 Calories
Yasai Itame is very popular for home cooking in Japan.
First, you can use almost any vegetable in the vegetable drawer. Therefore, you can clean up leftover vegetables!
Second, you can easily change the flavor by using different spices. Therefore, you do not get tired of stir fry vegetables.
Basic seasoning is salt and pepper. But you can use soy sauce, miso, curry powder, red pepper, and anything you like.
Third, you can add thin sliced meat into stir fry vegetables. The main character is vegetables, and meat will play a supporting role for the dish. Make it colorful by using carrot, red and/or yellow bell peppers!
Bean sprouts need just quick cooking. Therefore, they are better to be boiled for 30 seconds in rapid hot water before stir fry. It will prevent not only breaking sprouts from stirring, but also over or under cooking. You can maximize the crunchiness!
I cook vegetables and meat separately. I prefer to cook vegetabls first. In this way, no fat will be on the surface of the pan. Then, remove vegetables and add thin sliced meat to cook.
Furthermore, you can wipe fat and liquid comes out from meat. Not only will it reduce calories, but also use only one pan. It’s easy to wipe with a small piece of paper towel using chopsticks.
- 150 g pork
- 30 g carrot
- 20 g red bell pepper
- 60 g cabbage
- 80 g bean sprouts
- 1 clove garlic
- 5 g ginger
- 1/2 teaspoon sesame oil
- 1 teaspoon soy sauce
- 1 teaspoon chicken bouillon or chicken base
- 1 teaspoon sake
- salt & pepper
- Quick boil bean sprouts like 30 seconds. Mince garlic and ginger. Thin slice carrot and bell pepper. Cut cabbage into bite sizes.
- Slice meat. Salt and pepper the meat.
- Mix soy sauce, sake, and chicken bouillon.
- Cook ginger and garlic with oil for one minute.
- Add carrot and red bell pepper. Stir fry for 3 minutes.
- Add cabbage. Stir fry for 2 minute.
- Remove to a plate.
- Spread meat on the same pan. Turn on heat. Cook thoroughly.
- Remove excess oil or fat with paper towel.
- Put the vegetables back in the pan.
- Add cooked bean sprouts.
- Add the mixture of the seasonings.
- Stir fry for 2 minutes. Add salt and pepper to taste.
Side 1: Nishime (Boiled Root Vegetables)
59 Calories
Lotus root (renkon) is necessity for a new year’s dish, called Osechi-ryori. Where you slice lotus root, you see many holes. Therefore you can see through a new year. Lotus root represents good prospects in Japan.
The texture has both softness and crunchiness. And it is little bit sticky. Just like the variety of the texture, lotus root has so many health benefits.
Lotus root is rich in dietary fiber. It promotes bowel movement. Also, it prevents absorption of sugar and fat. Therefore, it does not spike blood sugar level.
Surprisingly, this root vegetable contains a good amount of vitamin C just like lemon. It prevents colds and is anti-aging. .
When you cut lotus root, your fingers get sticky. This is because it contains mucin. Mucin protects gastric mucosa and promotes digestion.
You can purchase lotus root in Asian markets.
After cooked nishime, cool it down and heat again before serving. In this way, vegetables will absorb the flavor from the liquid. This is one of the Japanese cooking technique.
- 60 g lotus root
- 30 g carrot
- 2 pieces dried shitake mushroom soak in water overnight
- 150 ml dashi Japanese fish broth
- 1 teaspoon sugar
- 2 teaspoon sake
- 1 teaspoon mirin Japanese cooking wine
- 2 teaspoon soy sauce
- Remove skin of lotus root. Slice lotus root into quarter inch slices. Immediately, soak in water before cooking to prevent turning brown.
- Cut carrot into half inch thickness. Cut shitake mushroom in half.
- Place lotus root, carrot, mushroom and seasonings in pot. Turn on heat.
- Bring to boil. Simmer and cook until vegetable becomes tender (about 10 minutes)
- Cool it down and heat again before serving.
Side 2: Namasu (Shredded Daikon and Carrot in Vinegar)
25 calories
Namasu is also commonly served as a part of New Year’s dish. Red color from carrot and white color from daikon are symbols of happiness and celebration.
Namasu is seasoned with vinegar and sugar just like pickles. This vinegar flavor with vegetables is very refreshing.
This root vegetable combo is loaded with digestive enzymes, beta-carotene, and vitamin C. It helps to promote metabolism and anti-aging. Adding good vinegar to root vegetables will create a multiplier effect. It helps to maximize burning fat. This dish refreshes your body as well!
Do not cut vegetable before weighing. Instead measure after shredding vegetables. It will be easier to hold a bigger vegetable than cut vegetable.
Keep the two vegetable separate until you squeeze out the juice. You want to keep the color contrast.
- Dissolve sugar in vinegar.
- Shred daikon and carrot into separate bowls.
- Sprinkle salt and leave for 5 minutes.
- Lightly squeeze to remove excess water.
- Mix the vegetable and mixture. Sprinkle sesame seeds to complete.
Soup: Egg Drop Fu Soup (Baked Wheat Gluten Soup)
42 calories
Fu is like a crouton in the western world. It’s bite size so you can use for different types of cooking. Fu is made out of gluten. Baked fu is common to see in Japanese grocery stores.
Fu contains minerals and plant based protein. Fu is good for diet because one piece of fu has only 2 calories or less. Also, it’s easy to digest. You can see that Fu can also be used for baby food.
Uncooked Fu is light and hard. But, when it absorbs water, it becomes soft and heavy. It has an interesting texture.
Baked fu will shrink if you put in hot water. Therefore, cook baked fu from water so that it will absorb water and keep the shape well.
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.