40 g Protein Japanese Warm Salad

Ingredients

• 100 g Okra (Rinsed; zucchini may be used as a substitute)
• 100 g Shimeji mushrooms (Trim the root ends and separate)
• 150 g Tofu skin
• 50 g Tuna packed in water (Drain before using)
• 5 g Soy sauce
• 10 g Ponzu (About 1 tbsp)

Steps

1. 1

   Rinse the okra, trim the root ends from the shimeji mushrooms, and separate them. Cut the tofu skin into bite-sized pieces. If substituting zucchini for the okra, rinse it first and cut it into thin slices or small pieces.

2. 2

   Bring a pot of water to a boil. Add the okra and shimeji mushrooms to the boiling water and blanch briefly, cooking until the vegetables are just tender while retaining a crisp texture.

3. 3

   Add the cut tofu skin and continue blanching until it is heated through. Do not overcook, or the vegetables may become too soft.

4. 4

   Remove the blanched ingredients and drain well. Slice the okra into small pieces to release its mucilaginous juices and help them coat the salad evenly.

5. 5

   Place the okra, shimeji mushrooms, and tofu skin in a bowl, then add the drained tuna packed in water.

6. 6

   Drizzle with the ponzu and soy sauce, then gently toss to coat all the ingredients. Serve warm.

Notes

The source lists approximately 280 calories, 40 g protein, 10 g fat, and 6 g carbohydrates per serving. Actual nutrition will vary depending on the brand of tofu skin and the amounts of okra and shimeji mushrooms used. The source suggests substituting zucchini if you do not like okra.

Nutrition per serving

• Main dish
• Salad
• Low-calorie
• High-protein
• Fat-loss meal
• Japanese-style
• Warm salad
• Quick recipe