Recipes · Japanese · Appetizers
Chawanmushi (Savoury Steamed Egg Custard)
One serving has 224 kcal and 26 g protein, and at least a fifth of a woman's daily need of choline (77%), selenium (67%), riboflavin (52%), phosphorus (51%), cobalamin (45%) and pantothenic acid (40%). Ready in 25 minutes.
- Preparation: 10 min
- Cooking: 15 min
- Makes: 1 serving (316 g)
- Difficulty: Medium
- Diets: Dairy-free, Low carb
- Contains: alcohol, celery, egg, fish, gluten, poultry, shellfish, soy
Ingredients
- 100 g Eggs, whole, raw
- 150 g Fish stock
- 4 g Soy sauce, low-sodium
- 4 g Sake
- 25 g Shrimp, raw
- 20 g Chicken breast, boneless, skinless, raw
- 10 g Mushrooms, shiitake, raw
- 3 g Scallions, raw
Method
- Beat the eggs gently without making them foamy, then whisk in the cooled fish stock (dashi stand-in), soy sauce and sake; strain for a silky texture.
- Dice the chicken breast small and slice the shiitake mushroom.
- Divide the shrimp, chicken and shiitake between two small heatproof cups or bowls, then pour the egg mixture over them, covering the solids.
- Cover each cup loosely with foil and steam over gently simmering (not boiling) water for 12-15 minutes until just set with a slight wobble.
- Scatter with the sliced scallion and serve warm, straight from the cup.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 224 kcal | 11% |
| Carbohydrates | 2.6 g | |
| Water | 272 mL | |
| Fiber | 0.36 g | 1% |
| Protein | 25.8 g | 54% |
| Tryptophan | 0.23 g | |
| Threonine | 0.79 g | |
| Isoleucine | 0.92 g | |
| Leucine | 1.5 g | |
| Lysine | 1.4 g | |
| Methionine | 0.5 g | |
| Cystine | 0.32 g | |
| Phenylalanine | 0.89 g | |
| Tyrosine | 0.67 g | |
| Valine | 1.1 g | |
| Histidine | 0.49 g | |
| Fat | 11.1 g | |
| Monounsaturated | 4 g | |
| Polyunsaturated | 2.4 g | |
| Docosahexaenoic Acid (DHA) | 0.22 g | |
| Eicosapentaenoic Acid (EPA) | 0.15 g | |
| Omega-6 | 1.6 g | |
| Saturated | 3.5 g | |
| Trans-Fats | 0.04 g | |
| Cholesterol | 427 mg | |
| Calcium | 122 mg | 12% |
| Copper | 0.27 mg | 30% |
| Iron | 2.4 mg | 13% |
| Magnesium | 33.5 mg | 11% |
| Manganese | 0.11 mg | 6% |
| Phosphorus | 358 mg | 51% |
| Potassium | 454 mg | 10% |
| Selenium | 37 µg | 67% |
| Sodium | 626 mg | |
| Zinc | 2.1 mg | 26% |
| Thiamin (vitamin B1) | 0.06 mg | 5% |
| Riboflavin (vitamin B2) | 0.57 mg | 52% |
| Niacin (vitamin B3) | 4.5 mg | 32% |
| Pantothenic acid (vitamin B5) | 2 mg | 40% |
| Pyridoxine (vitamin B6) | 0.38 mg | 29% |
| Folate (vitamin B9) | 59.8 µg | 15% |
| Cobalamin (vitamin B12) | 1.1 µg | 45% |
| Choline | 325 mg | 77% |
| Vitamin A | 165 µg | 24% |
| Vitamin C | 0.56 mg | 1% |
| Vitamin D (D2 + D3) | 84 IU | 14% |
| Vitamin E | 1.4 mg | 9% |
| Vitamin K | 6.8 µg | 8% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.8 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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