GRATIN – Healthy Japanese Home Cooking
vol.3 see all recipes
I’ve put together a series of tasty recipes for healthy Japanese dishes that are simple to make, wherever in the world you might be. I hope you’ll enjoy mastering Japanese home cooking while learning how to use ingredients that are good for health and beauty.
Doria is a Japanese-style gratin, made from rice topped with a creamy sauce and baked until piping hot. The rich sauce made from fresh cream and butter makes this dish incredibly tasty, but also high in calories and fat, so it’s not suitable for those on a diet.
However, you can make a healthy and delicious doria if you replace the fresh cream with soy milk, which is produced from crushed soybeans.
Soy milk has about one-tenth of the calories of fresh cream. It also has hardly any fat (2g per 100g). In addition, soy isoflavones have similar properties to female hormones, so they are effective in maintaining the elasticity of blood vessels and skin, as well as in alleviating the symptoms of menopause. At Expo Milano, which ended recently, Soy-Italian – a new style of Italian cuisine using soy milk – attracted considerable attention.
This doria uses shrimp and avocado, which are packed with anti-aging ingredients. We’ll also be using fresh olive oil instead of butter.
Ingredients (Serves 2)
Peeled shrimps 100g
Soy milk 400ml
Flour 2 tablespoons
White rice (cooked) 2 bowls
Soy sauce 2 teaspoons
Olive oil 2 tablespoons
Salt & pepper To taste
(1)Heat the olive oil in a frying pan and saute the finely chopped onion and shrimps.
(2)Once the onion has become translucent, sprinkle the flour over everything in the pan and continue to saute, taking care not to let it burn. Season with salt and pepper, then add the soy milk and avocado (cut into pieces) and turn down the heat. Stir quickly while simmering on a low heat until the sauce thickens.
(3)Add some soy sauce to hot rice and stir to mix. Brush the inside of a heat-resistant dish with some additional olive oil, then cover the base of the dish with the rice.
(4)Pour the white sauce over it and top with the cheese.
(5)Bake in a toaster oven or standard oven at 200°C until golden brown on top.
TEXT,PHOTO/SUGI AKATSUKI see all recipes
Graduate of the University of Tokyo. Researches culinary culture and foods that promote longevity and beauty. Studied basic medical science and life science at university. After studying organic food and Kushi macrobiotics, she began to conduct culinary research independently. Her motto is “simple ways to stay beautiful.” Her specialty is healthy dishes ideal for the busy woman of today. She also teaches yoga and has a popular blog(http://saqai.com/).
- Tsukemen Noodles – Healthy Japanese Home Cooking
- Okonomiyaki Pancake – Healthy Japanese Home Cooking
- Umami-rich Yaki Udon Noodles – Healthy Japanese Home Cooking
- Dashimaki Tamago(A Healthy Rolled Omelet) – Healthy Japanese Home Cooking