Chuckles of the Day

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Japan’s Diet-friendly Salad Chicken

MAKIKO ITOH wrote . . . . . . . . .

In most of Europe and North America, the white breast meat of chicken is more popular, and pricier, than the dark meat. In Japan, the opposite is true.

Here, dark meat is preferred for its higher fat content and juiciness, and cookbooks and recipe sites are full of hints for making “dry” white meat more tender. Due to a recent popularity boom for low-fat, high-protein diets, white chicken meat has found itself at the center of weight-loss fads, especially in the form of sarada chikin (salad chicken).

A piece of poached, skinless chicken breast, sarada chikin is sold vacuum-packed at most supermarkets and convenience stores, sometimes with multiple seasonings on offer. However, making your own sarada chikin is quite easy and economical, and a marinating ingredient that makes it especially tender and juicy is shiokōji — cooked rice inoculated with Aspergillus oryzae mold (enzymes in shiokōji help break down proteins) and fermented simply with salt and water. Since shiokōji has a fairly neutral flavor, you can add whatever herbs or seasonings you like to the marinade for a personalized, healthy dish.

Shiokōji is available at most supermarkets in Japan, but to make your own, mix 100 grams of komekōji (malted rice) and 35 grams of salt well until the latter is evenly distributed. Add 110 grams of water (distilled water works best) and mix well. Store in a clean container and mix with a clean spoon once a day for one to two weeks until the rice is completely soft and has a slightly sweet fragrance like that of bananas. Homemade shiokōji can keep in the refrigerator for up to six months.

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The Recipe

Serves 2 to 4

Prep time: 1 day

Cook time: 60 minutes

Ingredients:

300 grams skinless, boneless chicken breast
3 tablespoons shiokōji
1 teaspoon sugar
1 garlic clove, grated
Optional: 1 teaspoon dry thyme or herbes de Provence

Directions:

1. Cut off any excess fat and sinew from the chicken breast, then seal it in a sturdy zip-close bag with your shiokōji, sugar, grated garlic and optional herbs. Shake the contents of the bag around until the chicken breast is completely coated. Refrigerate for several hours or overnight.

2. Put the chicken breast with the marinade in a pot with enough water to cover. Bring to a boil, then lower the heat and simmer for two to three minutes. Cover, turn off the heat and leave to cook in residual heat for 60 minutes.

3. Poke the thickest part of the chicken to see if it is cooked through and the juices run clear. If not, bring the water back to a boil, turn off the heat, cover the pan again and leave for another 10 to 15 minutes until the juices from the chicken run clear.

4. Pat the chicken dry gently with paper towels. Cool before storing — it will keep for two to three days in the refrigerator and up to a month in the freezer. Slice or shred to serve.

Source: The Japan Times

 

 

 

 

In Pictures: Food of Massif in Tokyo, Japan

The Restaurant

 

 

 

 

New Research Shows “Profound” Link between Dietary Choices and Brain Health

Published in Nature, the research showed that a healthy, balanced diet was linked to superior brain health, cognitive function and mental wellbeing. The study, involving researchers at the University of Warwick, sheds light on how our food preferences not only influence physical health but also significantly impact brain health.

The dietary choices of a large sample of 181,990 participants from the UK Biobank were analysed against and a range of physical evaluations, including cognitive function, blood metabolic biomarkers, brain imaging, and genetics – unveiling new insights into the relationship between nutrition and overall wellbeing.

The food preferences of each participant were collected via an online questionnaire, which the team catagorised into 10 groups (such as alcohol, fruits and meats). A type of AI called machine learning helped the researchers analyse the large dataset.

A balanced diet was associated with better mental health, superior cognitive functions and even higher amounts of grey matter in the brain – linked to intelligence – compared with those with a less varied diet.

The study also highlighted the need for gradual dietary modifications, particularly for individuals accustomed to highly palatable but nutritionally deficient foods. By slowly reducing sugar and fat intake over time, individuals may find themselves naturally gravitating towards healthier food choices.

Genetic factors may also contribute to the association between diet and brain health, the scientists believe, showing how a combination of genetic predispositions and lifestyle choices shape wellbeing.

Lead Author Professor Jianfeng Feng, University of Warwick, emphasised the importance of establishing healthy food preferences early in life. He said: “Developing a healthy balanced diet from an early age is crucial for healthy growth. To foster the development of a healthy balanced diet, both families and schools should offer a diverse range of nutritious meals and cultivate an environment that supports their physical and mental health.”

Addressing the broader implications of the research, Prof Feng emphasized the role of public policy in promoting accessible and affordable healthy eating options. “Since dietary choices can be influenced by socioeconomic status, it’s crucial to ensure that this does not hinder individuals from adopting a healthy balanced dietary profile,” he stated. “Implementing affordable nutritious food policies is essential for governments to empower the general public to make informed and healthier dietary choices, thereby promoting overall public health.”

Co-Auhtor Wei Cheng, Fudan University, added: “Our findings underscore the associations between dietary patterns and brain health, urging for concerted efforts in promoting nutritional awareness and fostering healthier eating habits across diverse populations.”

Dr Richard Pemberton, Certified Lifestyle Physician and GP, Hexagon Health, who was not involved in the stud, commented: “This exciting research further demonstrates that a poor diet detrimentally impacts not only our physical health but also our mental and brain health. This study supports the need for urgent government action to optimise health in our children, protecting future generations. We also hope this provides further evidence to motivate us all to make better lifestyle choices, to improve our health and reduce the risk of developing chronic disease.”

Source: University of Warwick

 

 

 

 

Chicken Roasted on Potatoes and Garlic

Ingredients

2 tablespoons olive oil
6 potatoes, peeled and chopped
1/4 cup oregano
12 cloves garlic, unpeeled
sea salt and cracked black pepper
4 chicken breast fillets, skin on
oil for brushing

Method

1. Preheat the oven to 200°C (400°F).
2. Place the oil, potatoes, oregano, garlic, salt and pepper in a baking dish and toss to combine. Bake for 25-30 minutes or until the potatoes are almost cooked.
3. While the potatoes are cooking, brush the chicken fillets with a little oil and sprinkle the skin with salt and pepper.
4. Place a frying pan over medium-high heat. Add the chicken, skin-side down, and cook for 3 minutes or until well browned.
5. Then place the chicken, skin-side up, on top of the potatoes and garlic in the baking dish. Bake for a further 10 minutes or until the chicken is cooked through.
6. To serve, place the chicken and potatoes on plates. Squeeze the garlic from its skin and spread on the potatoes and chicken. Serve with steamed beans and a squeeze of lemon.

Makes 4 servings.

Source: Donna Hay

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