Japanese · dinner

Japanese Chicken Hot Pot (Mizutaki Nabe) with Ponzu

Japanese Chicken Hot Pot (Mizutaki Nabe) with Ponzu — from CHEF'S LABO's cooking video Watch how it’s made · 4:47

Video by CHEF'S LABO on YouTube · Open on YouTube

45 minServes 3505 kcal a serve
  • Gluten-free with a swap: Make the ponzu with tamari instead of soy sauce, and check the mirin is gluten-free
  • Dairy-free
  • Nut-free

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

A big pot of vegetables, tofu and chicken poached in plain kombu broth with no added fat. One serve gives about 50 g of protein and 6 g of fibre, and the carrot supplies plenty of vitamin A.

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Ingredients 14

Method

Tap a time to watch that step in the video.

  1. Cut the chicken into bite-size pieces and toss with 1 tsp salt. Cut the cabbage into chunks, slice the carrot, trim the shiitake (keep the stems and offcuts for the broth), cut the green onion on the diagonal and the tofu into blocks. 0:03
  2. For the ponzu, warm the water, kombu, rice vinegar and mirin over low-medium heat until it boils, add the bonito flakes off the heat and infuse a few minutes. Add the soy sauce and lemon juice (do not boil them), chill overnight, then strain. 0:58
  3. Put the 1.2 litres of water, kombu and shiitake offcuts in a wide pot over medium heat. Take it off just before it boils, lift out the kombu and stems, and season lightly with a few pinches of salt. 2:41
  4. Add the slower-cooking vegetables (carrot, shiitake and the thick cabbage stems), cover and bring to the boil over medium-high heat. Add the chicken; when it boils again, skim off the foam. 3:32
  5. Arrange the tofu, cabbage leaves and green onion in neat groups and simmer briefly until the chicken is cooked through and the vegetables are tender. 4:14
  6. Bring the pot to the table and dip each bite in ponzu. Add more ingredients to the broth as you eat. 4:39

Tip. Make the ponzu a day ahead (it keeps a month in the fridge), or use shop-bought. Most of the salt is in the broth and dipping sauce, so dip lightly. Finish the broth with cooked rice or noodles at the end.

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

One serve gives you 1 of 3

Energy505 kcal2,110 kJ
Protein52 g105% of a day
Fibre6.3 g22% of a day
Carbohydrate24 g18 g net · 11 g sugars9% of a day
Fat21 g5.3 g saturated27% of a day
Sodium2,480 mg108% of a day

Where the energy comes from one serve

  • Net carbs 15%
  • Protein 45%
  • Fat 40%

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

One serve has about 108% of a day’s sodium. Use less salt, stock or sauce, or a reduced-salt version, to bring it down.

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

Vitamin K High151%

181 µg a serve, mostly from green onion (57%). 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.

Selenium High93%

51 µg a serve, mostly from boneless chicken thighs (76%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin A High86%

775 µg a serve, mostly from carrot (90%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin B6 High70%

1.2 mg a serve, mostly from boneless chicken thighs (48%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Vitamin C High56%

51 mg a serve, mostly from napa cabbage (71%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Folate High54%

215 µg a serve, mostly from napa cabbage (49%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Zinc High53%

5.9 mg a serve, mostly from boneless chicken thighs (72%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Vitamin B12 High41%

1 µg a serve, mostly from boneless chicken thighs (100%). 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.

Potassium High31%

1440 mg a serve, mostly from boneless chicken thighs (29%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Magnesium High29%

123 mg a serve, mostly from boneless chicken thighs (33%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Iron High28%

5 mg a serve, mostly from boneless chicken thighs (42%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Omega-3 High24%

0.4 g a serve, mostly from silken tofu (53%). 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.

Calcium Source17%

223 mg a serve, mostly from napa cabbage (46%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

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Vitamin E9%

1.4 mg a serve, mostly from carrot (39%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Vitamin D1%

0.3 µg a serve, mostly from boneless chicken thighs (55%). 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.

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 CHEF'S LABO; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.