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  • Summary

    Chicken, seafood, glass noodles, and vegetables get briefly poached in dashi-based broth. Cutting the ingredients into uniform pieces ensures they cook in the same amount of time.

    Ingredients

    • 1 ounce bean thread noodles, soaked in water 15 minutes
    • 4 cups Dashi
    • 1/2 cup mirin
    • 1/2 cup light soy sauce (usukuchi)
    • 4 scallions, 2 thinly sliced on a steep diagonal, 2 sliced 2 inches thick
    • 1/4 head of Napa cabbage, sliced into 2-inch pieces
    • 4 littleneck clams
    • 4 jumbo shrimp, preferably head-on
    • 1 (6-ounce) red snapper or black bass fillet, sliced crosswise 3/4 inch thick
    • 1 large skinless, boneless chicken thigh, cut into 1-inch pieces
    • 6 ounces firm tofu, sliced 1/2 inch thick
    • 4 ounces oyster mushrooms, torn into bite-size pieces
    • 3 ounces enoki mushrooms
    • 1 small carrot, peeled, halved crosswise, thinly sliced lengthwise

    Instructions

    Click Here For Step-By-Step Instructions

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 308 % Daily Value *
    • Total Fat: 4 g 6.11%
    • Saturated Fat: 1 g 3.68%
    • Trans Fat: 0 g %
    • Cholesterol: 5 mg 1.78%
    • Sodium: 1281 mg 53.39%
    • Calcium: 126 mg 12.61%
    • Potassium: 2119 mg 60.54%
    • Magnesium: 0 mg 0%
    • Iron: 4 mg 22.61%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 46 g %
    • Dietary Fiber: 4 g 14.94%
    • Sugar: 15 g
    • Protein: 19 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 0.78%
    • Vitamin C 4.25%
    • Vitamin D 7.65%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat0
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs1
    • Exchange - Starch0
    • Exchange - Vegetables3
    • Exchange - Lean Meat1
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total1 oz-eq

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