について Hiyashi Chuka (Cold Ramen)
Cold ramen noodles with ham, egg, and sesame dressing
How to Make Hiyashi Chuka (Cold Ramen) – Traditional & Healthy Version
Hiyashi Chuka, literally meaning 'chilled Chinese noodles', is a beloved summer dish in Japan that showcases the beauty of simplicity, balance, and seasonal eating. Originating in Japan in the early 20th century, Hiyashi Chuka is a refreshing noodle salad featuring chilled ramen noodles topped with vibrant seasonal vegetables, tender proteins, and a tangy, umami-rich tare sauce. This dish is often enjoyed during the hot and humid months, providing a cooling contrast to the season’s heat. The taste of Hiyashi Chuka is a delightful harmony of flavors and textures: crisp cucumber, juicy tomatoes, savory ham or chicken, fluffy egg crepe (kinshi tamago), and the signature sweet-sour tare sauce. Its colorful presentation—yellow egg, pink ham, green cucumber, and red ginger—reflects the Japanese appreciation for food aesthetics. This healthy version focuses on lean proteins, fresh vegetables, and a light, homemade dressing, making it an excellent choice for those who are calorie-conscious yet crave authentic Japanese cuisine. Hiyashi Chuka is not only easy to prepare but also customizable, making it a staple in Japanese households during summer.
材料(1 medium bowl (approx. 350g) per person分)
- 200g Chilled ramen noodles (中華麺 (chūka men))
- 100g Boneless skinless chicken breast (steamed or poached)
- 1 Egg (for kinshi tamago (shredded omelette))
- 1/2 medium Cucumber (julienned)
- 1 small Tomato (sliced)
- 1/4 medium Carrot (julienned)
- 40g Ham (low-fat, sliced thin) - オプション
- 1 tbsp Pickled red ginger (beni shoga) - オプション
- 1 sheet Nori seaweed (cut into thin strips) - オプション
- 1 tsp Sesame seeds (toasted) - オプション
- 2 tbsp Soy sauce (reduced sodium)
- 2 tbsp Rice vinegar (for tare sauce)
- 1 tbsp Mirin (optional, or use a little honey) - オプション
- 1 tsp Sesame oil
- 1 tsp Sugar (or alternative sweetener) - オプション
- to taste Mustard paste (karashi) - オプション
作り方
- 1
Prepare the tare sauce by whisking together soy sauce, rice vinegar, mirin (or honey), sesame oil, and sugar in a small bowl until fully dissolved. Chill in the refrigerator.
5 minutes
Make the sauce in advance for deeper flavor and chill thoroughly.
- 2
Bring a pot of water to a boil. Cook the ramen noodles according to package instructions. Drain, rinse under cold running water, and set aside to chill.
8 minutes
Rinse noodles well to remove excess starch for a clean texture.
- 3
Steam or poach the chicken breast until cooked through, about 10 minutes. Cool and shred into bite-sized strips.
12 minutes
Poaching in lightly salted water enhances the flavor.
- 4
Beat the egg and cook a thin omelette in a nonstick pan. Let cool, then slice into fine strips (kinshi tamago).
5 minutes
Use low heat for a tender omelette.
この料理が健康的な理由
This healthy Hiyashi Chuka recipe is low in saturated fat, rich in lean protein, and packed with nutrient-dense vegetables, making it ideal for calorie-conscious eaters. The homemade tare sauce reduces unwanted additives and excessive sodium found in store-bought dressings. The dish is filling yet light, ideal for weight management. With balanced macros, it fits well into a healthy, active lifestyle and supports sustained energy throughout the day.
Hiyashi Chuka is a balanced dish offering lean protein from chicken and egg, complex carbohydrates from ramen noodles, and dietary fiber, vitamins A and C, and antioxidants from fresh seasonal vegetables. The tare sauce is light, and by using less sodium soy sauce and minimal sugar, the dish remains heart-healthy. Sesame seeds add healthy fats and minerals like calcium and magnesium. The variety of colorful veggies ensures a spectrum of phytonutrients, supporting immune health and digestion.
プロのヒント
- 💡Tip 1: Rinse noodles in ice water to enhance their bouncy texture.
- 💡Tip 2: Prepare toppings in advance for quick assembly.
- 💡Tip 3: Use a mandoline for even, thin vegetable slices.
保存と提供
Store noodles and toppings separately in airtight containers in the refrigerator for up to 2 days. Assemble just before serving. Tare sauce keeps for up to 1 week chilled.
最適な提供方法: Lunch
栄養成分
| 栄養素 | 100gあたり |
|---|---|
| エネルギー | 125.0 kcal |
| タンパク質 | 7.0 g |
| 炭水化物 | 18.0 g |
| 総脂質 | 3.0 g |
| 食物繊維 | 1.0 g |
