6 Ways to Make Healthy and Nutritious Japanese Breakfast a.k.a. ASA GOHAN

Ingredients

• 2 medium Cucumber (sliced into bite‑size pieces)
• 1 tsp Salt (for pickling)
• 1 tsp Granulated Sugar (for pickling)
• 2 tbsp Rice Vinegar (mild Japanese rice vinegar)
• 1 tsp Sesame Oil (toasted sesame oil)
• 1 tsp Sesame Seeds (for garnish)
• 100 g Japanese Spinach (Katuna) (washed and trimmed)
• 1 piece Fried Tofu (Aburaage) (cut into strips)
• 2 cup Water (for soup base)
• 2 tbsp Miso Paste with Dashi (red or white miso mixed with dashi)
• 3 large Eggs (room temperature)
• 1 tsp Soy Sauce (light soy sauce)
• 1 tsp Sugar (for tamagoyaki) (granulated)
• 1 tbsp Vegetable Oil (for pan‑frying)
• 200 g Salmon Fillet (skin removed)
• 1/4 tsp Black Pepper (ground)
• 4 large Cabbage Leaves (core removed, blanched)
• 200 g Ground Chicken (fresh)
• 1/4 medium Onion (finely minced)
• 1 tsp Chicken Stock Powder (instant dashi or chicken stock)
• 1 tsp Sake (cooking sake)
• 1 tbsp Soy Sauce (for filling) (light soy)
• 1 tsp Sugar (for filling) (granulated)
• 1 tsp Butter (for sauce and potato mash)
• 2 medium Potatoes (peeled and cubed)
• pinch Salt (for potatoes) (to season mash)

Instructions

1. Slice and Salt Cucumbers

   Trim the ends of the cucumbers, slice them into bite‑size pieces, place in a bowl, sprinkle with 1 tsp salt and 1 tsp sugar, and toss gently.

   Time: PT5M

2. Let Cucumbers Release Water

   Let the salted cucumbers sit for about 10 minutes. You’ll see liquid collecting at the bottom of the bowl.

   Time: PT10M

3. Prepare Pickle Dressing

   In a zip‑lock bag combine 2 tbsp rice vinegar, 1 tsp sesame oil, and a pinch of sugar. Shake well to dissolve the sugar.

   Time: PT2M

4. Combine Cucumbers with Dressing

   Drain the excess water from the cucumbers with a paper towel, add them to the bag with the dressing, and shake until evenly coated. Transfer to a small container and refrigerate for 20‑30 minutes.

   Time: PT5M

5. Prep Miso Soup Ingredients

   Rinse the katuna spinach, cut into 2‑inch pieces. Slice the fried tofu into thin strips.

   Time: PT5M

6. Cook Miso Soup

   In a saucepan bring 2 cups water to a gentle boil (≈100°C). Add the spinach and tofu, simmer for 2 minutes, then whisk in 2 tbsp miso paste until fully dissolved. Remove from heat.

   Time: PT5M

   Temperature: 100°C

7. Make Tamagoyaki Mixture

   Crack 3 eggs into a bowl, add 1 tsp sugar, 1 tsp soy sauce, and whisk until slightly frothy.

   Time: PT3M

8. Cook Tamagoyaki

   Heat a non‑stick pan over medium heat, add a thin layer of oil. Pour a thin layer of egg mixture, swirl to coat the pan, let set (~30 seconds), then roll from one side to the other. Push the roll to one side, add more oil, repeat with remaining batter, rolling each new layer over the previous one. Cut the rolled omelet into 2‑inch pieces.

   Time: PT12M

   Temperature: 150°C

9. Season and Grill Salmon

   Pat the salmon fillet dry, season with ½ tsp salt and a pinch of black pepper. Heat a small amount of oil in a frying pan over medium‑low heat and cook 4 minutes per side until the flesh is opaque and flakes easily.

   Time: PT8M

   Temperature: 150°C

10. Blanch Cabbage Leaves

    Bring a pot of water to boil, add the 4 cabbage leaves and blanch for 3 minutes until pliable. Transfer to cold water, drain, and pat dry.

    Time: PT5M

    Temperature: 100°C

11. Prepare Cabbage Roll Filling

    In a bowl combine 200 g ground chicken, ¼ onion (minced), ½ tsp salt, ¼ tsp pepper, 1 tsp sugar, 1 tsp chicken stock powder, 1 tsp sake, and 1 tbsp soy sauce. Mix until the mixture becomes sticky.

    Time: PT5M

12. Assemble and Simmer Cabbage Rolls

    Place a spoonful of filling on the center of each cabbage leaf, fold sides and roll tightly. Arrange rolls seam‑side down in a shallow pan, add ½ cup water, 1 tsp soy sauce, 1 tsp rice vinegar, and 1 tsp sugar. Cover and simmer on low heat for 20 minutes.

    Time: PT20M

    Temperature: 90°C

13. Boil and Mash Potatoes

    Place cubed potatoes in a pot, cover with water, bring to boil and cook 10 minutes until fork‑tender. Drain, return to pot, add 1 tbsp butter, pinch of salt, and mash gently leaving some texture.

    Time: PT15M

    Temperature: 100°C

14. Final Plating

    Arrange a portion of pickled cucumbers, a bowl of miso soup, sliced tamagoyaki, grilled salmon, cabbage rolls, and mashed potatoes on a plate. Sprinkle sesame seeds over the cucumbers and garnish with a sprig of parsley if desired.

    Time: PT5M

Nutrition Facts

Calories

620

Protein

30 g

Carbohydrates

55 g

Fat

28 g

Fiber

5 g