Katsuobushi Casserole

Katsuobushi Casserole is a delightful low-carb Japanese baked dish that combines the umami flavor of bonito flakes with tender vegetables and creamy cheese. This comforting casserole is not only satisfying but also packed with nutrients, making it a perfect meal for those seeking a healthy option.

Ingredients

• Shirataki noodles - 200g
• Katsuobushi (bonito flakes) - 30g
• Zucchini - 150g, sliced
• Mushrooms - 100g, diced
• Spinach - 100g, fresh
• Cream cheese - 100g, softened
• Grated mozzarella cheese - 75g
• Egg - 1 large
• Soy sauce - 1 tablespoon
• Garlic powder - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Olive oil - 1 tablespoon
• Green onions - 2, chopped (for garnish)

Steps

1. Preheat the oven to 180°C (350°F).
2. Rinse the shirataki noodles under cold water, then drain and pat dry with a paper towel.
3. In a large mixing bowl, combine the softened cream cheese, egg, soy sauce, garlic powder, and black pepper until smooth.
4. Add the shirataki noodles, zucchini, mushrooms, spinach, and katsuobushi to the mixing bowl and stir until all ingredients are evenly coated.
5. Transfer the mixture to a greased baking dish and spread it evenly.
6. Sprinkle the grated mozzarella cheese on top of the casserole.
7. Drizzle olive oil over the top for added flavor.
8. Bake in the preheated oven for 25-30 minutes, or until the cheese is bubbly and golden brown.
9. Remove from the oven, let it cool for a few minutes, and garnish with chopped green onions before serving.

Nutrition

• Calories: 350
• Protein: 25 g
• Carbs: 10 g
• Fiber: 4 g
• Sugar: 3 g
• Sodium: 700 mg
• Cholesterol: 75 mg
• Total Fat: 25 g
• Saturated Fat: 10 g
• Unsaturated Fat: 15 g
• Water: 0.2 L

Health Benefits

• Rich in protein, supporting muscle health.
• Low in carbohydrates, making it suitable for low-carb diets.

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