6 Ways to Make Japanese Low Calorie High Protein Bowls a.k.a. KINNIKU MESHI

I've created a new low-calorie, high-protein Japanese donburi bowl recipe that you have to try! It's packed with flavor and perfect for anyone looking to eat healthy and delicious food. This easy-to-follow recipe is great for busy weeknights or meal prep. Let me know what you think!

#bowl #ricebowl #japanesefood #japanesecooking

【CHAPTER】
00:00 Yakitori Bowl
08:45 Niku-Tofu Bowl
15:08 Shoyu Chicken & Egg Bowl
19:42 Umami-Packed Shrimp Miso Bowl
25:00 High Protein 4-color Bowl
30:11 Shrimp and Chicken High Protein Oyakodon

1. Yakitori Bowl

Ingredients (for 2 servings)
・2 bowls of Rice

Yakitori
・8.8 oz (250g) Chicken thigh
・2 oz (60g) White part of green onion (optional)

Tsukune
・8.8 oz (250g) Ground chicken
・1 Egg
・2-3 tbsp Minced green onion (optional)
・3 tbsp Panko
・1 tbsp Potato starch
・1 tsp Sugar
・1 tsp Sesame oil
・1 tsp Grated ginger
・1/2 tsp Chicken stock powder
・A pinch of Salt and pepper

・Shishito peppers

Sauce
・4 tbsp Soy sauce☆
・3 tbsp Mirin☆
・2 tbsp+1tsp Sugar☆
・1 tbsp Sake☆

Topping
・Shredded nori seaweed
=============================
2. Niku-Tofu Bowl

Ingredients (1-2 servings)
・Ricie (as much as you want)

Niku tofu
・7 oz (200g) Tofu
・4.2 oz (120g) Thinly sliced pork or beef
・2.8 oz (80g) Onion

・1 tbsp Sugar
・1/2 tbsp Water

・2 tbsp Mirin
・2 tbsp White wine

・2 tbsp + 1 tsp Soy sauce
・A pinch of Consomme
・A pinch of Dashi powder
・A pinch of Salt
・1/2 cup (130ml) Water
・1/2 tsp Grated ginger
・1/3 tsp Grated garlic
=============================
3. Shoyu Chicken & Egg Bowl

Ingredients (2 servings)
・Rice (as much as you want)
・9 oz (260g) Chicken breast
・2-3 slices of Ginger
・1/5 cup (50ml) Sake
・1.5 tbsp Soy sauce
・1 tbsp Sugar
・1 tsp Potato starch
・1-2 tsp Water

・2 Eggs
・2 tsp Oil

・1.7 oz (50g) Edamame beans
・A pinch of Salt

・Shredded cabbage
=============================
4. Umami-Packed Shrimp Miso Bowl

Ingredients (1-2 servings)
・3.5 oz (100g) Shrimp
・2 tsp Sake
・1 tsp Potato starch
・A pinch of Garlic powder

・3.5 oz (100g) Tomato
・1 oz (30g) Onion
・1 tsp Oil
・1.5 tbsp Miso paste
・1/2 tbsp Mirin
・1/2 tbsp Sake
・1 tsp Soy sauce
・1 tsp Sugar
・1 tsp Grated ginger

Edamame rice
・9 oz (255g) Cooked rice
・1.4 oz (40g) Cooked edamame beans
・1/2 tsp Soy sauce
・1/2 tsp Sesame oil
・A pinch of Dashi powder
=============================
5. High Protein 4-color Bowl

Ingredients (2 servings)
・Cooked rice (as much as you want)

・4.2 oz (120g) Ground chicken
・1 tsp Grated ginger
・2 tsp Soy sauce
・1 tsp Sake
・1 tsp Sugar
・1 tsp Mirin
・1 tsp Oil

・4 oz (110g) Salmon fillet
・1 tsp Sake
・1 tsp Butter
・1 tsp Ponzu sauce
・A pinch of Salt (optional)

・2 oz (60g) Okra
・1 tsp Soy sauce
・1 tsp Mirin
・A pinch of Dashi powder
・A pinch of Sugar
・A pinch of Salt

・1 Egg
・A pinch of Sugar
・1/2 tsp Oil
=============================
6. Shrimp and Chicken High Protein Oyakodon

Ingredients (2 servings)
・Cooked rice (as much as you want)
・4.2 oz (120g) Chicken
・3.5 oz (100g) Shrimp (without shells)
・1.4 oz (40g) Onion
・2 Eggs
・3 tbsp Water
・1 tbsp Soy sauce
・1 tbsp Sake
・1 tbsp Sugar
・1 tbsp Mirin
・A pinch of Dashi powder

Topping
・Mitsuba leaves

[ObsidianRose]

Always amazes me how enormous the green onions and carrots are on Asian cooking videos. Blows my mind every time! The green onion looks more like leeks lol

[queenkatma]

Excellent recipe guides! I love Japanese cuisine and I am trying to eat higher protein recently. One tip I learned recently is that when making your rice, instead of water, use chicken bone broth. It adds a nice flavour, but also adds in some hidden protein! One cup of bone broth is 10 grams of protein and only 45 calories!

[solarflare]

her voice sounds just like cooking Mama, so cute ^^

[lawrenceroycemanapsal]

i will try the umami shrimp and 4 colors bowl of rice!! thank you for sharing this recipe. my mouth was watering when you are cooking the umami shrimp!!

[bot-bmbd]

The way she explains it is so adorable

[blazerdriver]

Thank you for the video, I'm saving this to my watch list so I can watch it while making the food😊

[reekhadol]

I am a bodybuilder and I would definitely make these recipes! The only addition I would make is 3-4g of essential aminoacids with each bowl in order to complete the aminoacidic profile of the vegetable protein, but these look delicious and very nutritious!

[Stampingerms]

Thank you for the great recipes!! I love Japanese food!

[avaDesdemona]

We made the Tsukune with Rice this week and it was delicious! I had doubled the recipe because I didn't have the ingredients for the Yakitori and I thought for three people we'd have leftovers, and we did.. About 5 Tsukune balls *lol* My daughter took them and some leftover rice to school for lunch the next day. Success!

[cheryl]

Such delicious recipes! I especially love the simplicity of it. Thank you!! ❤

[fugeepop]

Very easy and approachable! Will definitely try this week. Thank you!

[vintage_doll]

I made the Niku-Tofu Bowl for lunch and it was absolutely delicious! I added brown rice instead of white along with a little pickled onion on top with shredded carrots and it went together really nicely ! I will say though the amount of soy sauce was just a little bit too salty for me so next time I might try using just one tablespoon or so, but overall very tasty! Thank you so much for the recipe 🥰💕

[pikakerose]

i enjoy your recipe videos you explain it so well

[AnaDelski]

Great ideas for high protein dishes! Thank you.

[rsoubiea]

I really like your recipes, you explain everything so well for us beginners too. Thank you so much. ❤

[chitvillegas]

Thank you so much .enjoying your recipes and making my husband and me healthy and no stress.cooking. Thank you.

[jade]

It all looks delicious! Thanks for sharing!😊

[hankhill]

Your accent is SO cute ! And your food looks so good ! Can't wait to visit Japan one day

[Esandeech]

As someone who has had gastric bypass surgery, I am LOVING high protein japanese meals 🥺

[arleencooper]

Loved your delightful recipes, they look so healthy & flavourful, thank you & best wishes from Western Australia 🇦🇺💙