Keto-Friendly Japanese Chicken And Veg: What To Order

If you're on the keto diet and are planning to eat at a Japanese restaurant, you might be wondering if you can order chicken and vegetables. The good news is that Japanese cuisine offers a variety of keto-friendly options, but there are also some dishes you'll need to avoid. Rice is a staple in Japanese cuisine and is best avoided on a keto diet. However, you can still enjoy grilled meat or seafood dishes, just be sure to skip the sugary sauces and ask for low-carb sides like miso soup or a house salad without dressing.

When it comes to chicken and vegetables specifically, Yakitori is a popular Japanese dish that consists of skewered chicken grilled over charcoal. While the chicken itself is keto-friendly, the yakitori sauce is typically loaded with sugar. To stay keto-compliant, you can ask for your chicken skewers without the sauce or opt for simple toppings like scallions and sesame seeds.

Additionally, when dining at a Japanese restaurant, watch out for hidden sugars in dishes like seaweed salad, which is often dressed with a blend of soy sauce, sugar, sesame oil, and vinegar. You can request oil and vinegar instead to reduce the carb count.

In summary, while Japanese restaurants may pose some challenges for those on the keto diet, it is possible to make keto-friendly choices. Just be mindful of sauces and sides, and don't be afraid to ask for modifications to suit your dietary needs.

Chicken yakitori is keto-friendly, but avoid the sauce

Yakitori is a Japanese dish consisting of skewered grilled chicken, which can be keto-friendly. The chicken is typically grilled over a charcoal fire, making it a simple yet delicious option for those following a ketogenic diet. However, it is important to note that the yakitori sauce, which typically accompanies the dish, is loaded with sugar and should be avoided.

When ordering yakitori at a Japanese restaurant, it is recommended to request the dish without the sauce. Instead, you can top your grilled chicken skewers with chopped scallions and toasted sesame seeds, adding flavour without the extra carbs. This simple modification makes yakitori a perfect high-protein and low-carb option.

In addition to skipping the sauce, there are a few other tips to keep yakitori keto-friendly. Firstly, choose the salt option for flavouring instead of the tare (soy basting) sauce, as it contains less sugar. Secondly, if you are turning this appetizer into a meal, opt for low-carb sides such as a house salad, miso soup, or Oshitashi (boiled spinach with sesame oil and soy sauce). Lastly, be mindful of other dishes you order alongside yakitori, as rice and noodles are staple foods in Japanese cuisine and should be avoided to keep the meal keto-friendly.

By making these conscious choices, you can enjoy the delicious flavours of yakitori while adhering to your ketogenic diet.

Miso soup is a good keto option

Miso soup is keto-friendly because it is low in net carbs, containing only 1g of net carbs per 100g serving. It is also free of non-keto ingredients such as sugar, artificial sweeteners, and highly refined oils. In addition to being low in carbs, miso soup is also low in calories and nutrient-dense, offering several essential micronutrients such as B-complex vitamins, sodium, manganese, zinc, copper, vitamin K, calcium, and iron.

Miso soup is a simple and comforting dish that can be easily customized to your liking. It pairs well with a variety of ingredients, including tofu, seafood, and vegetables. The soup is also rich in probiotics, which can provide digestive support and improve gut health. The fermentation process that miso undergoes helps break down the food, making it easier for the body to absorb nutrients.

When dining out at a Japanese restaurant, miso soup is often served as an appetizer. It is a good choice for those following a keto diet as it is a tasty and healthy option that complements any Japanese meal. Miso soup is also a staple in Japanese cuisine and has been eaten for centuries. It is a simple dish to prepare and can be made with a variety of ingredients, making it a versatile option for those on a keto diet.

Overall, miso soup is an excellent choice for those following a keto diet. It is low in carbs, nutrient-dense, and can be easily customized to fit your preferences. It is a healthy and delicious option that can be enjoyed as a quick and easy meal or appetizer.

Cauliflower rice is a keto substitute for rice

Cauliflower Rice: A Keto Substitute for Rice

The keto diet is a very low-carb, high-fat diet that has been proven to have many health benefits, including weight loss, reduced risk of heart disease, and reduced risk of Alzheimer's. The general structure of this diet is to keep your daily net carbs under 20-50g per day for your body to go into ketosis, a state in which the body takes energy directly from body fat stores.

Rice is a staple in many cuisines, including Japanese, but it is off-limits on the keto diet. This is because rice is essentially starch packaged in a fibrous protein capsule, and even the lowest-carb varieties are not low enough in carbohydrates to fit into a keto diet.

Cauliflower Rice as a Substitute

Cauliflower rice is a popular low-carb rice alternative as it is relatively cheap, low in carbs, and packed with health-boosting vitamins, minerals, and antioxidants. It is also readily available in most grocery stores and can be easily made at home with a cheese grater or food processor.

Nutritionally, cauliflower rice is a good source of protein and fiber, and it provides 45% of the daily value of vitamin C per serving. It also plays an important role in gut health and digestion. A 3/4 cup serving typically contains 20 calories, 0g fat, 4g carbs, 2g fiber, 2g sugar, 20mg sodium, and 2g protein.

Using Cauliflower Rice in Japanese Cuisine

Cauliflower rice is a versatile substitute that can be used in a variety of Japanese dishes. For example, it can be used as a rice substitute for fried rice or as a low-carb alternative for sushi rice. It is also a good option for making keto pizza crusts.

Additionally, cauliflower rice can be used in shabu-shabu, a low-calorie, high-taste member of Japanese cuisine. Shabu-shabu is a hot pot dish where meat and vegetables are cooked in a large pot of broth on a hot plate in the middle of the table.

Other Keto-Friendly Substitutes for Rice

While cauliflower rice is a popular option, there are also other substitutes that can be used in Japanese cuisine. These include:

• Miracle rice or shirataki rice, made from konjac root, which has trace amounts of net carbs and is packed with fiber.
• Cabbage rice, which can be prepared in a similar way to cauliflower rice and is another low-carb and low-calorie alternative.
• Broccoli rice, which is also low in carbs and calories and provides vitamin C and gut health benefits.
• Shirataki noodles, made from the konnyaku potato, are a low-carb noodle alternative commonly found in Japan and other parts of Asia.

Shirataki noodles are a keto-friendly alternative to regular noodles

Shirataki noodles are a versatile, keto-friendly alternative to regular noodles. They can be used in a wide range of dishes, including noodle-based meals like lo mein, pad Thai, ramen, and yakisoba, as well as noodle salads, pasta dishes, soups, and curries. They are also available in a variety of shapes, including spaghetti, fettuccine, angel hair, and ziti.

Shirataki noodles are a great option for those following a keto diet because they are low in carbohydrates and can be used as a substitute for rice, pasta, and noodles. They are also free from common allergens and substances that can cause symptoms in people with food allergies, intolerances, or digestive conditions.

When preparing shirataki noodles, it is important to rinse them well to get rid of the strong fishy smell. They can then be boiled for 3 minutes, strained, and patted dry. Some people also like to cook the noodles again in a hot, dry frying pan to improve the texture and flavour before adding them to a dish.

While shirataki noodles are a keto-friendly alternative to regular noodles, it is important to note that they have a rubbery texture and an unusual smell. They are also mostly made up of fibre, so they can cause mild digestive issues like bloating, gas, and diarrhoea. Additionally, they contain very little energy and almost no vitamins or minerals, so it is important to eat them as part of a balanced diet that includes nutrient-dense foods.

Sashimi is a good low-carb alternative to sushi

Sashimi is a great low-carb alternative to sushi. Sashimi is essentially the same cuts of fish your sushi chef has available for rolls or maki, served with the same familiar additions as sushi – pickled ginger, wasabi, and soy sauce – just without the rice.

Sashimi is a fantastic food to eat in general, and even more so when you're trying to stick to a low-carb diet. It's mostly protein, with a good amount of healthy fats and only a trace amount of carbs. One piece of sashimi (approx. 30g or 1 oz) has between 5-8g of protein and less than 1g of carbs.

There are many types of fish that can be eaten as sashimi, including salmon and tuna, kingfish or snapper, mackerel, amberjack, toro, sea urchin, shrimp, scallop, octopus, squid, and red snapper.

If you're looking for a healthy, low-carb option at a Japanese restaurant, sashimi is a great choice. It's refreshing, delicious, and offers a healthy solution for your meals and gatherings.

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