Heart-Healthy Chawanmushi

Delight in the delicate elegance of Heart-Healthy Chawanmushi, a Japanese-inspired savory egg custard tailored for wellness without compromising on flavor. Combining tender bites of lean chicken breast, nutrient-packed spinach, and umami-rich shiitake mushrooms, this dish is gently steamed to silky perfection. Made with low-sodium chicken stock and soy sauce, the custard is light yet deeply flavorful, offering a guilt-free indulgence that's easy on the heart. Finished with a vibrant garnish of green onion, this dish makes for a nourishing appetizer or a comforting main course. With a prep time of just 15 minutes and a simple steaming process, this low-calorie, high-protein recipe is perfect for busy weeknights or relaxing weekends. Embrace the art of mindful eating with this healthy twist on a Japanese classic!

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 2

Ingredients

• 100 grams Boneless, skinless chicken breast
• 2 large Eggs
• 240 ml Low-sodium chicken stock
• 1 tablespoon Low-sodium soy sauce
• 1 teaspoon Mirin
• 50 grams Spinach leaves
• 3 pieces Shiitake mushrooms
• 1 stalk Green onion
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper

Directions

Step 1

Dice the chicken breast into small, bite-sized pieces.

Step 2

Trim the stems of the shiitake mushrooms and slice the caps thinly.

Step 3

Chop the green onion finely, separating the white and green parts.

Step 4

In a saucepan, blanch the spinach leaves in boiling water for 30 seconds, then immediately transfer them to an ice bath to retain color and nutrients. Drain and set aside.

Step 5

In a medium bowl, gently beat the eggs until the whites and yolks are just combined.

Step 6

Gradually mix in the low-sodium chicken stock, low-sodium soy sauce, mirin, salt, and black pepper into the beaten eggs. Strain the mixture through a fine mesh sieve to ensure a smooth custard.

Step 7

Distribute the diced chicken, sliced shiitake mushrooms, blanched spinach, and the white parts of the green onion evenly into two heatproof cups or bowls.

Step 8

Pour the egg mixture carefully over the ingredients in the cups, leaving a little room at the top.

Step 9

Cover each cup loosely with foil to prevent water from dripping into the custard while steaming.

Step 10

Arrange the cups in a steamer and steam over low heat for about 15-20 minutes, or until the custard is just set. Avoid using high heat to prevent air bubbles from forming in the custard.

Step 11

Check for doneness by inserting a skewer or toothpick into the center of the custard; it should come out clean.

Step 12

Garnish with the chopped green parts of the green onion before serving.

Nutrition Facts

Serving size	577 grams (577.0g)

Amount per serving	% Daily Value*
Calories	381

Total Fat 14.10g	18%
Saturated Fat 4.20g	21%
Polyunsaturated Fat NaNg
Cholesterol 457mg	152%
Sodium 2085mg	91%
Total Carbohydrate 11.70g	4%
Dietary Fiber 2.80g	10%
Total Sugars 4.60g
Protein 49.30g	99%

Vitamin D 95IU	476%
Calcium 141mg	11%
Iron 5mg	29%
Potassium 912mg	19%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 34.2%

Protein: 53.2%

Carbs: 12.6%