ハンバーグ(和風ハンバーグステーキ)

ハンバーグ(和風ハンバーグステーキ)

夕食・居酒屋日本

220
kcal
15g
Protein
8g
Carbs
15g
Fat
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について Hambagu (Japanese Hamburger Steak)

Japanese-style hamburger steak with demi-glace sauce

How to Make Hambagu (Japanese Hamburger Steak) (Traditional & Healthy Version)

準備: 15分
調理: 20分
2 人分
普通

Hambagu (ハンバーグ) is a beloved Japanese dinner dish that showcases the harmony of umami-rich flavors and delicate presentation. Unlike its Western counterpart, Hambagu is a soft, juicy hamburger steak, typically served without a bun and accompanied by a savory sauce, steamed rice, and seasonal vegetables. Originating in the Meiji era, Hambagu quickly became a staple in Japan’s yōshoku (Western-influenced Japanese cuisine), embraced for its comforting texture and adaptable taste. The taste of Hambagu is deeply satisfying, featuring tender ground meat blended with onions and breadcrumbs, then pan-seared to perfection. The sauce, often a mixture of soy sauce, mirin, and ketchup, imparts a balance of sweetness and umami that is quintessentially Japanese. Carefully prepared and beautifully plated, Hambagu is a great choice for those seeking a healthy, high-protein meal that fits well into calorie-conscious lifestyles. Its popularity among families and in restaurants is a testament to its enduring appeal in Japanese culture. Enjoying Hambagu at home allows you to appreciate the nuances of Japanese cuisine, from the use of local ingredients to the emphasis on seasonal vegetables. This dish is perfect for dinner, providing a nourishing meal that is both hearty and refined. Whether served in a bento or as part of a set meal, Hambagu embodies the spirit of Japanese home cooking.

糖尿病対応 ダイエット向き お子様向き
アレルゲン: gluten, dairy

材料(1 Hambagu steak with sauce and vegetables分)

  • 200g Ground beef (和牛 or lean beef) (Use lean Japanese beef for health)
  • 100g Ground pork (Blended for authentic flavor)
  • 1/2 medium Onion (Finely chopped)
  • 1 Egg (Medium size)
  • 1/3 cup Panko (Japanese breadcrumbs) (Adds softness)
  • 2 tbsp Milk (low-fat) (For moisture)
  • 1/4 tsp Salt
  • 1/4 tsp Black pepper
  • 2 tbsp Soy sauce (shoyu) (For sauce)
  • 1 tbsp Mirin (Sweet rice wine)
  • 1 tbsp Ketchup (For sauce)
  • 1 cup Seasonal steamed vegetables (carrot, broccoli) (For garnish)

作り方

  1. 1

    Heat a skillet over medium and sauté the chopped onion until translucent and slightly golden.

    5 minutes

    Sweating onions enhances sweetness and umami.

  2. 2

    In a mixing bowl, combine ground beef, ground pork, sautéed onion, panko, egg, milk, salt, and pepper. Gently mix until just combined.

    5 minutes

    Don’t over-mix to keep Hambagu tender.

  3. 3

    Shape the mixture into two oval patties, about 2 cm thick. Press gently to remove air pockets.

    2 minutes

    Wet hands prevent sticking and create smooth surfaces.

  4. 4

    Heat a nonstick skillet with a touch of oil. Cook patties over medium heat until browned on both sides, about 4 minutes per side. Cover and cook for another 5 minutes until cooked through.

    10 minutes

    Covering helps retain moisture and cooks evenly.

この料理が健康的な理由

This healthy Hambagu recipe reduces unnecessary fats by using lean meat and minimal oil, incorporates fiber-rich vegetables, and limits processed ingredients. It delivers balanced macros and is suitable for weight management and active lifestyles. The use of authentic Japanese seasonings enhances flavor without excess calories, making it an excellent choice for those seeking nutritious, flavorful meals.

Hambagu is rich in protein from lean beef and pork, supporting muscle maintenance and energy. The inclusion of onions and seasonal vegetables adds fiber and essential vitamins like vitamin C and potassium. Using panko and milk improves texture without excessive fat. The sauce is low in sugar with mirin as a natural sweetener. Moderation of salt and use of lean meats make this recipe suitable for calorie-conscious diets.

プロのヒント

  • 💡Tip 1: Use freshly grated onion for extra juiciness in the patties.
  • 💡Tip 2: Let patties rest for a few minutes after cooking to retain moisture.
  • 💡Tip 3: Garnish with fresh shiso or parsley for an authentic touch.

保存と提供

Store cooked Hambagu in an airtight container in the refrigerator for up to 3 days. Reheat gently in a pan or microwave. Sauce can be stored separately. Not recommended for freezing due to texture changes.

最適な提供方法: Lunch or Dinner

栄養成分

栄養素100gあたり
エネルギー220.0 kcal
タンパク質15.0 g
炭水化物8.0 g
総脂質15.0 g
食物繊維1.0 g

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