Shabu Shabu

Gluten Free
Dairy Free
Health score
52%
Shabu Shabu
30 min.
4
404kcal

Suggestions

Ingredients

  • 225 grams sirloin beef sliced
  • cup katsuo bushi dried
  • 115 grams enoki mushrooms 
  • 85 grams kombu' seaweed dried
  • jar ponzu-joyu dipping sauce 
  • 115 grams mushroom caps 
  • servings sticky rice white cooked
  • 115 grams spicy tofu cut into chunks
  • bunch watercress trimmed
  • cups water cold (1 pint)

Equipment

  • bowl
  • frying pan
  • knife
  • chopsticks

Directions

  1. Put the water in a pan and add the dried seaweed. Simmer over a medium heat for about 10 minutes. Pull out the kombu when the water starts to boil. To enhance the flavour you can add some dried bonito flakes 5 minutes before taking the kombu out. It is important not to let the water and kombu boil. Strain the broth, discarding the kombu and bonito flakes.
  2. Place the beef between 2 sheets of cling film and bash with the back of a knife until it is very thin. Slice the beef into thin strips and place on a serving plate.
  3. Bring the broth to the boil.
  4. Add the shiitake mushrooms, followed by the enoki mushrooms, then the tofu and finally the watercress.
  5. Serve this pan of boiling broth at the table immediately and get your guests to cook their beef by dipping it in the broth with chopsticks.
  6. Give each guest a bowl of rice and a bowl for their broth, and a small dish of the ponzu dipping sauce. Don't forget the sake or Japanese beer.

Nutrition Facts

Calories404kcal
Protein63.2%
Fat9.03%
Carbs27.77%

Properties

Glycemic Index
19.75
Glycemic Load
0.48
Inflammation Score
-4
Nutrition Score
15.279130487338%

Flavonoids

Kaempferol
1.44mg
Myricetin
0.01mg
Quercetin
1.87mg

Nutrients percent of daily need

Calories:404.44kcal
20.22%
Fat:3.66g
5.64%
Saturated Fat:0.88g
5.52%
Carbohydrates:25.34g
8.45%
Net Carbohydrates:22.44g
8.16%
Sugar:1.02g
1.13%
Cholesterol:70.57mg
23.52%
Sodium:263.15mg
11.44%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:57.69g
115.37%
Vitamin B3:7.08mg
35.39%
Selenium:23.55µg
33.64%
Vitamin K:30.27µg
28.83%
Potassium:941.22mg
26.89%
Vitamin B6:0.5mg
24.87%
Zinc:3.44mg
22.95%
Phosphorus:196.21mg
19.62%
Manganese:0.38mg
19.03%
Folate:63.97µg
15.99%
Vitamin B5:1.52mg
15.15%
Vitamin B2:0.25mg
14.53%
Iron:2.53mg
14.08%
Magnesium:55.85mg
13.96%
Vitamin B12:0.7µg
11.72%
Fiber:2.9g
11.61%
Copper:0.22mg
11.01%
Vitamin B1:0.15mg
10.14%
Calcium:96.25mg
9.63%
Vitamin A:224.09IU
4.48%
Vitamin C:3.33mg
4.03%
Vitamin E:0.44mg
2.91%