12 Healthy Japanese Recipes For Weight Loss

Are you looking for healthy Japanese recipes for weight loss? Look no further! In this blog post, we will share ten delicious and nutritious recipes that are perfect for helping you achieve your weight loss goals. From Miso Soup to Sushi Rolls, there is something for everyone in this list. So why not give some of these recipes a try today? You may be surprised at how tasty they are!

1. Soba Noodles With Shrimp And Vegetables

This dish is healthy and flavorful and can be made in under 30 minutes. Soba noodles are a type of Japanese noodle made from buckwheat, and they have a nutty flavor. I like to use them in dishes like this because they hold up well to the other ingredients.

Ingredients:

• 1/2 pound shrimp, peeled and deveined
• 1/2 cup chopped vegetables (such as broccoli, peppers, and onions)
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1 tablespoon olive oil
• 3 ounces soba noodles
• 1/4 cup low-sodium soy sauce
• 1/4 cup rice vinegar
• 1 tablespoon honey
• 1 teaspoon sesame oil
• 1 green onion, thinly sliced

Directions:

1. Preheat oven to 400 degrees F (200 degrees C).

2. Place shrimp, vegetables, salt, and black pepper in a single layer on a baking sheet. Drizzle with olive oil. Roast until shrimp are pink and vegetables are tender, about 10 minutes.

3. Cook soba noodles in a large pot of boiling water according to package instructions. Drain and rinse with cold water.

4. In a small bowl, whisk together soy sauce, rice vinegar, honey, and sesame oil.

5. Divide noodles among 4 bowls. Top with roasted shrimp and vegetables, green onion, and soy sauce mixture.

2. Salmon With Rice And Vegetables

This is another delicious and nutritious option for those trying to lose weight. Salmon is a great source of protein and omega-3 fatty acids, while rice and vegetables provide complex carbs and fiber.

Ingredients:

• 1 cup sushi rice
• 1 salmon fillet
• 1/2 cucumber, julienned
• Vegetables (such as broccoli, peppers, and onions)
• 1 nori sheet
• 1 tablespoon soy sauce

Directions:

1. Cook sushi rice according to package instructions.

2. In a pan, cook salmon over medium heat until cooked through.

3. Assemble your bowl with rice, salmon, cucumber, avocado, and nori sheet.

4. Drizzle with soy sauce and enjoy!

3. Veggie And Vegetable Sushi Bowl With Salmon

This amazing sushi bowl is full of fresh and vibrant flavors, and it’s perfect for a healthy and satisfying meal. The rice is cooked with a little bit of vinegar and sugar to give it that classic sushi flavor, and then it’s topped with a variety of vegetables and salmon. You can use any type of vegetables you like, but we recommend using cucumber, avocado, radish, and carrots. You can also add some pickled ginger to the bowl for an extra zing. This sushi bowl is sure to become a new favorite!

Ingredients:

• 1 cup cooked sushi rice
• 1/2 cucumber, sliced
• 1/2 avocado, sliced
• 1 beetroot, sliced
• 1/4 cup edamame beans
• 2 tablespoons pickled ginger
• 2 tablespoons salmon roe (optional)
• 4 ounces salmon, cooked and shredded

For the dressing:

• 2 tablespoons rice vinegar
• 1 tablespoon soy sauce
• 1 teaspoon honey

Directions:

1. In a medium bowl, combine the cooked rice, cucumber, avocado, carrot, edamame beans, pickled ginger, salmon roe (if using), and salmon.

2. In a small bowl, whisk together the rice vinegar, soy sauce, and honey.

3. Pour the dressing over the sushi bowl and mix everything together. Serve immediately.

4. Chicken Teriyaki With Vegetables

This is a classic Japanese dish that can be easily made at home. Chicken teriyaki is a great source of protein, while rice and vegetables provide filling complex carbs and fiber.

Ingredients:

• 1/2 cup uncooked white rice
• 1 chicken breast, cut into small strips
• 1/2 onion, sliced
• 1/2 green bell pepper, sliced
• 1/4 cup teriyaki sauce

Directions:

1. Cook rice according to package instructions.

2. In a large skillet, heat chicken, onion, and bell pepper over medium heat until chicken is cooked through.

3. Add teriyaki sauce and cook for an additional minute.

4. Serve chicken teriyaki over rice and enjoy!

5. Salmon Sushi Rolls

Salmon sushi rolls are a type of sushi made with cooked salmon, rice, and nori seaweed. They are a popular choice for sushi lovers who are looking for a heart-healthy option, as salmon is an excellent source of omega-3 fatty acids.

There are many different ways to make salmon sushi rolls, but the most common method is to roll the ingredients up in a sheet of nori seaweed, then slice the roll into pieces.

Ingredients:

• 1 cup cooked sushi rice
• 1/2 pound cooked salmon
• 1 sheets nori seaweed
• 1 avocado, sliced
• 1/4 cup pickled ginger (optional)
• 1/4 cup wasabi paste (optional)
• 1 soy sauce (for dipping)

Directions:

1. If using pickled ginger, slice it into thin strips. Set aside.

2. Slice the cooked salmon into thin strips. Set aside.

3. Place a sheet of nori seaweed on a sushi mat or clean work surface.

4. Spread 1/2 cup of cooked sushi rice over the nori, leaving a 1-inch border at the top and bottom.

5. Arrange the salmon strips, avocado slices, and pickled ginger (if using) in the center of the rice.

6. Roll the sushi up tightly, starting at the bottom and rolling towards the top.

7. Wet the 1-inch border of nori with water or sushi vinegar, then finish rolling and seal the edge.

8. Using a sharp knife, slice the roll into 8 pieces. Serve with soy sauce and wasabi paste (if using). Enjoy!

6. Miso Soup With Tofu And Vegetables

This is a classic Japanese dish that is both hearty and healthy. The miso soup is packed with protein and nutrients, while the tofu and vegetables add plenty of fiber and vitamins.

Ingredients:

• 1 cup miso paste
• 4 cups vegetable broth
• 1 block firm tofu, cut into small cubes
• 1/2 onion, chopped
• 1/2 carrot, chopped
• 1/2 cup mushrooms, sliced

Directions:

1. In a large pot, bring miso paste and vegetable broth to a boil.

2. Add tofu, onion, carrot, and mushrooms.

3. Cook for 5 minutes or until vegetables are tender.

4. Serve miso soup hot and enjoy!

7. Vegetable Tempura

Tempura is usually thought of as being unhealthy because it’s fried. However, vegetable tempura is a healthier option that’s perfect for those on a weight loss journey. The vegetables provide fiber and nutrients, while the tempura batter is light and low in calories.

Ingredients:

• 1/2 cup all-purpose flour
• 1/2 cup cornstarch
• 1 teaspoon baking powder
• 1/2 teaspoon salt
• 1 egg, beaten
• 1 cup cold water
• 1/2 onion, sliced
• 1 zucchini, sliced
• 1 carrot, sliced
• 1/4 cup tempura batter

Directions:

1. In a large bowl, mix together flour, cornstarch, baking powder, and salt.

2. Add egg and cold water. Stir until well combined.

3. In a large skillet, heat oil over medium heat.

4. Dip vegetables into tempura batter and then place in hot oil.

5. Fry until vegetables are golden brown and crispy.

6. Remove from oil and drain on paper towels.

7. Serve vegetable tempura with a dipping sauce of your choice and enjoy!

8. Grilled Salmon With Teriyaki Sauce

This salmon dish is healthy and flavorful. The teriyaki sauce adds a touch of sweetness to the fish, while the grill gives it a nice smoky flavor. You can serve this with rice and vegetables, or simply on its own. Grilled salmon is a great option for a healthy weeknight dinner. It’s quick and easy to make, and it’s packed with protein and omega-3 fatty acids. Salmon is also low in calories and saturated fat, making it a heart-healthy choice. To make this dish, start by marinating the salmon in a teriyaki sauce. You can use store-bought sauce, or make your own using soy sauce, honey, rice vinegar, and garlic. This salmon dish makes a great healthy dinner option. The teriyaki sauce adds sweetness and flavor to the fish, while the grill gives it a nice smoky flavor. You can serve this with rice and vegetables, or on its own.

Ingredients:

• 4 (6 oz) salmon fillets
• 1/2 cup teriyaki sauce
• 1 tbsp honey
• 1 clove garlic, minced
• 1/4 tsp ground ginger

Directions:

1. Preheat grill to medium-high heat.

2. In a small bowl, whisk together teriyaki sauce, honey, garlic, and ginger.

3. Place salmon fillets in a large resealable bag and pour the marinade over top. Seal the bag and refrigerate for 30 minutes.

4. Remove salmon from the bag and discard the marinade.

5. Grill salmon for 8-10 minutes, or until cooked through.

6. Serve with rice and steamed vegetables.

9. Spicy Shrimp Sushi Rolls

Spicy shrimp sushi rolls are a delicious and easy way to enjoy sushi at home. These rolls are made with cooked shrimp, rice, and vegetables, and are rolled up in nori seaweed sheets. They can be served with soy sauce and pickled ginger for dipping, and are a great appetizer or main dish.

If you’ve never made sushi before, don’t be intimidated – it’s actually quite simple! Here’s a step-by-step guide to making your own shrimp sushi rolls.

Ingredients:

• 1/2 pound cooked and peeled shrimp
• 1 avocado
• 1/4 cup sushi rice
• 1 nori sheet
• 1 tablespoon sriracha sauce
• 1 tablespoon mayonnaise
• 1 teaspoon wasabi paste
• 1 teaspoon soy sauce
• Soy sauce and pickled ginger for dipping (optional)

Directions:

1. Start by cooking the rice according to package directions. Once it is cooked, let it cool slightly so that it is easy to handle.

2. Meanwhile, cook the shrimp (if they are not already cooked). You can do this by boiling them for 2-3 minutes, or until they are pink and opaque.

3. Once the shrimp are cooked, remove them from the heat and let them cool.

4. Slice the shrimp into small pieces, about 1/2 inch thick.

5. Cut the vegetables into thin strips that will fit comfortably inside the sushi rolls.

6. To assemble the rolls, place a sheet of nori on a flat surface. Wet your hands slightly and spread a layer of rice over the nori, leaving a 1-inch border at the top.

7. Arrange the shrimp and vegetables in a line across the center of the rice.

8. Starting at the bottom, roll the nori up tightly, using your fingers to keep everything in place.

9. Slice the sushi rolls into individual pieces using a sharp knife. Serve with soy sauce and pickled ginger for dipping, if desired.

10. Chicken Katsu With Rice

This dish is a Japanese-style chicken cutlet that is breaded and fried. The chicken is served with rice and red cabbage. Chicken katsu is a popular dish in Japan and is often served at casual restaurants. Chicken katsu is a simple dish to make at home. The chicken is first marinated in a mixture of soy sauce, mirin, and garlic. Then it is coated in a breadcrumb and egg mixture and fried until golden brown. Chicken katsu makes a great weeknight meal or lunchbox dish. It is also perfect for entertaining as it can be made ahead of time and reheated before serving.

Ingredients:

• 1 lb chicken breast, sliced into 1” thick cutlets
• 1 cup all-purpose flour
• 2 eggs, beaten
• 1 cup bread crumbs
• 1 teaspoon garlic powder
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• Vegetable oil for frying

For the sauce:

• 1/2 cup ketchup
• 1/4 cup brown sugar
• 1 tablespoon apple cider vinegar
• 1 teaspoon Worcestershire sauce
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper

Directions:

1. Preheat oven to 400 degrees F (200 degrees C).

2. Place chicken cutlets in a large resealable bag. In a small bowl, whisk together flour, eggs, bread crumbs, garlic powder, salt, and black pepper. Pour mixture into the bag with the chicken. Seal bag and shake until chicken is evenly coated with the breading mixture.

3. Heat oil in a large skillet over medium-high heat. Add chicken and cook for about 3 minutes per side, or until golden brown and cooked through.

4. In a small saucepan over medium heat, whisk together ketchup, brown sugar, apple cider vinegar, Worcestershire sauce, salt, and black pepper. Cook, stirring occasionally, for about 5 minutes, or until heated through.

5. Serve chicken with the sauce on the side. Enjoy!

11. Chicken Katsu Curry Udon

Chicken katsu curry udon is a delicious and hearty meal that is perfect for a winter day. The chicken katsu is fried chicken that is simmered in a curry sauce and served over udon noodles. The dish is often garnished with green onions and shredded carrots. This dish is sure to fill you up and warm you on a cold winter day.

Ingredients:

• 1 lb chicken breast, thinly sliced
• 1 egg
• 1/2 cup all-purpose flour
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1 tablespoon olive oil
• 1/2 cup uncooked udon noodles
• 1 cup chicken broth
• 1/4 cup curry powder
• 2 tablespoons soy sauce
• 1 tablespoon honey
• 1/4 teaspoon cayenne pepper
• 2 green onions, thinly sliced
• 1 red bell pepper, julienned
• 1 carrot, julienned
• 1 tablespoon chopped fresh parsley
• 1 (14.5 ounce) can diced tomatoes

Directions:

1. Preheat oven to 375 degrees F (190 degrees C).

2. Place chicken strips in a shallow bowl. In a separate shallow bowl, combine flour, salt, and pepper. Dip chicken in flour mixture until coated and set aside.

3. Heat olive oil in a large skillet over medium-high heat. Add onion and garlic; cook and stir until onion is tender. Stir in curry powder. Add chicken strips and cook until browned, about 3 minutes per side.

4. Pour diced tomatoes and chicken broth over chicken. Bring to a boil. Reduce heat to low and simmer for 10 minutes.

5. Stir in udon noodles and parsley. Simmer until noodles are tender, about 5 minutes. Serve hot.

12. Beef And Broccoli Stir-Fry

Beef and broccoli stir-fry is a quick and easy weeknight meal. This recipe uses flank steak, but you could also use sirloin or round steak. The key to a good stir-fry is to cut the beef into thin strips so it will cook quickly. The broccoli should also be cut into small pieces so it will cook evenly.

Serve this beef and broccoli stir-fry over rice or noodles. You could also add some other vegetables to the stir-fry such as snow peas, bell peppers, or mushrooms.

Ingredients:

• 1 lb. beef chuck eye steak, trimmed and cut into 1-inch cubes
• 1 large head of broccoli, cut into florets
• 2 tablespoons olive oil
• 3 cloves garlic, minced
• 1/2 teaspoon ground ginger
• 1/4 cup soy sauce
• 1/4 cup hoisin sauce
• 1 tablespoon cornstarch
• 1/4 cup water
• 2 green onions, thinly sliced

Directions:

1. In a large bowl, whisk together the soy sauce, hoisin sauce, cornstarch, and water. Add the beef and toss to coat. Let marinate for at least 30 minutes, up to 2 hours.

2. In a large skillet or wok over high heat, add the olive oil and swirl to coat. Add the beef and cook until browned, about 3 minutes.

3. Add the garlic and ginger and cook for 1 minute.

4. Add the broccoli and cook for 3-5 minutes, until crisp-tender.

5. Add the marinade and cook for 2 minutes, until thickened.

6. Serve with rice and green onions.

Conclusion:

If you are looking for healthy Japanese recipes for weight loss, look no further. We have collected ten of the best recipes that will tantalize your taste buds while helping you achieve your goals. Be sure to check out our blog for more delicious and nutritious recipes. Thanks for reading!