Ochazuke

Ochazuke Recipe

Ochazuke is a comforting and simple Japanese dish that combines steamed rice with green tea or dashi broth, topped with savory ingredients. Perfect for a quick meal or a light snack, it’s also great for weight-conscious individuals looking for something flavorful yet low in calories.

Ingredients:

• 1 cup cooked white or brown rice

• 1 cup hot green tea (sencha or hojicha) or dashi or Miso broth

• 1 sheet nori (seaweed), cut into strips

• 1 tablespoon toasted sesame seeds

• 1 teaspoon soy sauce (optional, for extra flavor)

• Pickled vegetables (like umeboshi or takuan), chopped

• Cooked salmon flakes or grilled chicken (optional protein topping)

• Scallions, finely sliced

Instructions:

1. Prepare the rice: Place the cooked rice in a deep bowl.
2. Add toppings: Sprinkle toasted sesame seeds, nori strips, and pickled vegetables over the rice. Add protein like salmon flakes if desired.
3. Pour hot tea or broth: Slowly pour the hot green tea or dashi broth over the rice, just enough to cover it.
4. Season: Add a splash of soy sauce if using, though the dish is usually lightly seasoned.
5. Garnish: Top with sliced scallions for freshness.
6. Serve immediately: Enjoy while warm.

Tips:

• Use brown rice for added fiber and nutrients, especially beneficial for weight management.

• Customize toppings with low-calorie options such as steamed spinach, mushrooms, or tofu.

• Keep portion size moderate to maintain a light and balanced meal.

Ochazuke is a versatile dish ideal for light eating, especially for women over 40 focusing on gentle, flavorful meals that support weight loss goals.oals.oals.