について Tendon
Tempura rice bowl with shrimp and vegetable tempura over rice
How to Make Tendon (Traditional & Healthy Version)
Tendon, short for tempura donburi, is a beloved Japanese dish that perfectly balances the light crispiness of tempura with the comforting heartiness of steamed rice. Originating from the bustling food stalls of Edo-period Tokyo, tendon is now a staple in Japanese homes and specialty restaurants. It features a variety of seafood and seasonal vegetables, lightly battered and fried to golden perfection, then served over a bowl of fluffy Japanese rice and drizzled with a sweet umami-rich tentsuyu sauce. A well-prepared tendon showcases the Japanese culinary philosophy of harmony and seasonality. Each ingredient is chosen for both its flavor and appearance, making tendon not only delicious but visually stunning. This dish is an umami-packed celebration of texture and taste, perfect for a wholesome lunch or a special meal with family. By using a lighter tempura batter and including more vegetables, this healthy tendon recipe offers a modern, nutritious twist on a beloved classic, ideal for anyone tracking calories but craving authentic Japanese comfort food.
材料(1 medium donburi bowl分)
- 1 cup (uncooked) Japanese short-grain rice (hakumai)
- 4 pieces Large shrimp (ebi)
- 1 small Eggplant (nasu)
- 1/2 medium Sweet potato (satsumaimo)
- 2 pieces Shiitake mushrooms (shiitake)
- 6 Green beans (ingen)
- 1/2 cup Tempura flour (tenpura ko, can substitute cake flour)
- 1/2 cup Cold sparkling water (for lighter batter)
- 1 Egg (for tempura batter)
- as needed for shallow frying Neutral oil (rice bran or canola oil)
- 2 tbsp Soy sauce (shoyu)
- 1 tbsp Mirin (sweet rice wine)
- 1/2 cup Dashi stock (kombu and katsuobushi based)
- 1 tsp Sugar (for sauce)
作り方
- 1
Rinse Japanese rice thoroughly until water runs clear. Cook rice in a rice cooker or pot according to package instructions, then keep covered until ready to serve.
15 minutes
Let rice rest covered for 10 minutes after cooking for better texture.
- 2
Prepare the ingredients: Peel and devein shrimp, slice eggplant and sweet potato into thin rounds, remove stems from shiitake mushrooms, and trim green beans.
5 minutes
Pat all ingredients dry to help tempura batter stick.
- 3
Make the tempura batter: In a bowl, lightly beat the egg, add ice-cold sparkling water, then sift in tempura flour. Mix gently—do not overmix; lumps are okay.
3 minutes
Keep the batter cold for extra crispiness.
- 4
Heat neutral oil in a deep pan to 170°C (340°F). Dip shrimp and vegetables in batter, shake off excess, and fry in batches until light golden and crisp, about 2 minutes per side. Drain on a wire rack.
10 minutes
Do not overcrowd the pan to maintain oil temperature.
この料理が健康的な理由
By increasing the ratio of vegetables to seafood and using a lighter tempura batter, this tendon is lower in calories and saturated fat compared to restaurant versions. The inclusion of whole, fresh ingredients and a controlled amount of oil makes it suitable for calorie-conscious eaters, while still delivering authentic Japanese flavor and satisfying texture.
This tendon recipe provides a balanced mix of carbohydrates from Japanese rice, lean protein from shrimp, and a variety of vitamins, minerals, and dietary fiber from seasonal vegetables like eggplant, sweet potato, and green beans. Shallow frying and a lighter batter reduce unnecessary fats, while the use of dashi and soy sauce brings deep umami flavor without excess calories. Shiitake mushrooms add beneficial compounds and antioxidants for immune support.
プロのヒント
- 💡Use ice-cold water for the batter to create a lighter, crisper tempura.
- 💡Slice vegetables uniformly for even cooking and attractive presentation.
- 💡Drain tempura on a wire rack instead of paper towels to keep it crisp.
保存と提供
Tempura is best enjoyed fresh. Store leftover tempura and rice separately in airtight containers in the refrigerator for up to 1 day. Reheat tempura in an oven or toaster to restore crispiness before serving.
最適な提供方法: Lunch
栄養成分
| 栄養素 | 100gあたり |
|---|---|
| エネルギー | 185.0 kcal |
| タンパク質 | 9.0 g |
| 炭水化物 | 22.0 g |
| 総脂質 | 7.0 g |
| 食物繊維 | 1.0 g |
