について Sukiyaki
Hot pot with thinly sliced beef, tofu, and vegetables in sweet soy broth
How to Make Sukiyaki (Traditional & Healthy Version)
Sukiyaki (すき焼き) is a beloved Japanese hot pot dish, cherished for its harmonious blend of umami-rich flavors and elegant presentation. Originating from the late Edo period, sukiyaki has become a staple at gatherings, especially during the colder months. The dish is typically prepared tableside in a cast iron pot (nabemono style), where thinly sliced beef, fresh seasonal vegetables, tofu, and shirataki noodles are simmered gently in a savory-sweet soy-based broth. Sukiyaki delights the palate with its balance of sweet and salty notes, thanks to a sauce called warishita, made from soy sauce, mirin, sake, and a touch of sugar. The beef is traditionally dipped in raw egg before eating, adding richness and depth. This dish is not only a symbol of warmth and togetherness in Japanese culture but also a showcase of seasonal produce and the umami essence that defines Japanese cuisine. Preparing sukiyaki at home is a wonderful way to experience authentic Japanese flavors while making mindful, health-conscious choices for dinner.
材料(1 individual hot pot portion (about 400g cooked)分)
- 200g Beef sirloin or ribeye, thinly sliced (gyuuniku ぎゅうにく)
- 4 pieces Shiitake mushrooms (fresh, stems trimmed)
- 50g Enoki mushrooms (trimmed)
- 200g Napa cabbage (hakusai 白菜, cut into bite-sized pieces)
- 2 stalks Green onion (negi ねぎ, diagonally sliced)
- 100g Grilled tofu (yaki-dōfu 焼き豆腐, cubed)
- 100g Shirataki noodles (konnyaku noodles, rinsed and drained)
- 1 small Carrot (thinly sliced, decorative cut optional)
- 3 tbsp Soy sauce (shoyu 醤油)
- 2 tbsp Mirin (sweet rice wine)
- 2 tbsp Sake (Japanese rice wine)
- 1 tbsp Sugar (can reduce for lower calories)
- 100ml Water or dashi stock (kombu dashi for extra umami)
- 1 per person Egg (for dipping, optional) (fresh, pasteurized if desired) - オプション
作り方
- 1
Prepare all vegetables: cut napa cabbage, slice green onions, trim mushrooms, cube tofu, and slice carrots. Rinse shirataki noodles well to remove any odor.
5 minutes
Arrange ingredients on a large platter for beautiful presentation before cooking.
- 2
In a small bowl, mix the warishita sauce: combine soy sauce, mirin, sake, sugar, and dashi stock. Stir until sugar is fully dissolved.
2 minutes
Taste the sauce and adjust sweetness or saltiness to your preference.
- 3
Heat a cast iron pot or deep frying pan over medium heat. Lightly oil the surface, then add a few slices of beef to sear. Pour in a little warishita sauce to flavor the beef.
3 minutes
Do not overcrowd the pan; sear beef in batches for best texture.
- 4
Add the prepared vegetables, tofu, and shirataki noodles to the pot, arranging them neatly. Pour the remaining warishita sauce evenly over the ingredients.
3 minutes
Keep ingredients separated for a beautiful and traditional look.
この料理が健康的な理由
This sukiyaki recipe uses lean cuts of beef and a generous portion of seasonal vegetables, offering a nutrient-dense meal with lower saturated fat and ample fiber. The inclusion of tofu and shirataki noodles boosts protein and satiety while keeping calories in check. The broth, flavored with natural Japanese seasonings, is low in added fats and sugars, making it a wholesome choice for dinner that aligns with healthy eating goals.
Sukiyaki is packed with high-quality protein from beef and tofu, dietary fiber from a variety of vegetables, and essential vitamins such as vitamin A, C, and folate from napa cabbage and carrots. Mushrooms provide antioxidants and minerals like selenium and potassium. Shirataki noodles are low in calories and carbs, making them ideal for calorie-conscious diners. This dish contains balanced macros and can be adapted for different dietary needs by adjusting the beef and sugar content.
プロのヒント
- 💡Choose well-marbled, thinly sliced beef for the most authentic texture and flavor.
- 💡Arrange ingredients beautifully in the pot for a visually appealing presentation.
- 💡Simmer gently and eat as you cook to enjoy the dish at its freshest and most flavorful.
保存と提供
Leftover sukiyaki can be stored in an airtight container in the refrigerator for up to 2 days. Reheat gently over low heat to maintain tenderness and prevent overcooking the beef. Best enjoyed fresh.
最適な提供方法: Dinner
栄養成分
| 栄養素 | 100gあたり |
|---|---|
| エネルギー | 165.0 kcal |
| タンパク質 | 12.0 g |
| 炭水化物 | 10.0 g |
| 総脂質 | 9.0 g |
| 食物繊維 | 2.0 g |
