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Chawanmushi (Japanese Savoury Steamed Egg Custard)

茶碗蒸し

Chawanmushi (Japanese Savoury Steamed Egg Custard) — from 【賛否両論】笠原将弘の料理のほそ道's cooking video Watch how it’s made · 16:59

Video by 【賛否両論】笠原将弘の料理のほそ道 on YouTube, in Japanese · Open on YouTube

35 minServes 497 kcal a serve
  • Low carb (3 g net carbs) but not keto: 38% of the energy is from fat, and keto meals get about 60% or more
  • Gluten-free with a swap: Use tamari instead of usukuchi soy sauce
  • Dairy-free
  • Nut-free

Contains: Gluten, Crustacea, Fish, Egg, Soy. Check labels on stock, sauces and spice mixes.

A light steamed egg custard with prawns, chicken and mushroom: about 11 g protein, 3 g net carbs and under 100 kcal a cup, with about 1 g added sugar from the mirin; rich in selenium and vitamin B12.

Printable PDFA4

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Ingredients 11

Method

The cook speaks Japanese; every step is written here in English. Tap a time to watch that step in the video. For subtitles, tap CC in the video, then Settings › Subtitles › Auto-translate › English.

  1. Season 360 ml dashi with 1 tsp light soy sauce and 2 tsp mirin, then add the 2 beaten eggs and mix well (the ratio is 1 egg to 180 ml dashi). Always strain the mixture through a sieve for a silky texture. 2:22
  2. Remove the shiitake stems, halve the caps and slice them thinly. 4:38
  3. Cut the kamaboko into small pieces, halve the prawns and cut the chicken small, then sprinkle the chicken with a little salt. Cut the shungiku leaves into small pieces. Avoid hard, chunky fillings. 5:27
  4. Divide the fillings among 4 cups or small bowls and pour in the egg mixture. Pop any bubbles on the surface with a chopstick so the tops set smooth. 7:25
  5. Bring a little over 1 cm of water to the boil in a lidded frying pan. Stand the cups in it, lay a paper towel over them to catch drips, cover and steam on medium heat for 2 minutes. 9:15
  6. Turn the heat right down so the water barely bubbles and steam about 13 minutes more (15 in all), until the custards are set but still wobble. 10:48
  7. Top each with a sliver of yuzu peel and serve hot. 13:46

Tip. Serves 4 as a side. Any dashi works, or chicken stock for a Chinese-style version; swap the fillings for scallops, white fish or oysters. Skip the kamaboko to keep it free of processed fish cake.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 4

Energy97 kcal410 kJ
Protein11 g22% of a day
Fibre0.3 g1% of a day
Carbohydrate3.3 g3 g net · 1.8 g sugars1% of a day
Fat4.1 g1.2 g saturated5% of a day
Sodium220 mg10% of a day

Where the energy comes from one serve

  • Net carbs 13%
  • Protein 47%
  • Fat 40%

Low carb: under 26% of the energy is from carbs.

Vitamins & minerals % of a day, one serve · tap for more

Selenium High36%

20 µg a serve, mostly from eggs (39%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin B12 High29%

0.7 µg a serve, mostly from eggs (39%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Vitamin K Source16%

19 µg a serve, mostly from shungiku leaves (97%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Show the other 12
Zinc8%

0.9 mg a serve, mostly from skinless chicken thigh (33%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Vitamin A7%

66 µg a serve, mostly from eggs (57%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin B67%

0.1 mg a serve, mostly from skinless chicken thigh (32%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Magnesium6%

23 mg a serve. Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Folate6%

24 µg a serve, mostly from eggs (47%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Omega-35%

0.1 g a serve, mostly from prawns (47%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Potassium4%

210 mg a serve, mostly from dashi (26%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Iron4%

0.7 mg a serve, mostly from eggs (44%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Vitamin E4%

0.6 mg a serve, mostly from eggs (44%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Vitamin D3%

0.6 µg a serve, mostly from eggs (91%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Calcium2%

30 mg a serve, mostly from eggs (41%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin C1%

1.2 mg a serve, mostly from shungiku leaves (87%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by 【賛否両論】笠原将弘の料理のほそ道; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.