Per serving: 161 calories, 3% of calories from fat, 1 g fat, 0.2 g saturated fat, 0 mg cholesterol, 39 g carbohydrates, 3 g protein, 81 mg sodium, 2 g fiber.
Jellied vegetables and seafood
Cooking time: 10 minutes
Chilling time: 8 hours
We made this recipe, from Machiko Chiba's "Japanese Dishes for Wine Lovers," in the test kitchen with both dashi broth (a Japanese-style broth) and canned vegetable broth. Make dashi broth with a 4-inch piece of kombu seaweed simmered in 4 cups water. (We purchased a package of kombu at Whole Foods Market with a recipe for dashi on the package. You may also find it at Asian specialty markets.)
1 small zucchini, diced
1/2 cup diced red, yellow, orange bell pepper pieces
10 small shell-on shrimp
1 can (14 1/2 ounces) chicken or vegetable broth or 2 cups prepared dashi broth
2 teaspoons each: gelatin, soy sauce
1 teaspoon mirin
1 okra pod, sliced crosswise
1. Heat a medium saucepan of water to a boil over high heat; add zucchini and peppers. Cook to blanch vegetables, 3 minutes. Transfer to a small bowl with a slotted spoon; set aside.
2. Add shrimp to the boiling water; cook until shrimp turn pink, about 2 minutes. Drain; set aside to cool 2 minutes. Shell and devein shrimp; cut into 1/2 -inch pieces. Slice the okra crosswise; set shrimp and okra aside.
3. Heat the broth and gelatin in a medium saucepan over low heat, stirring to dissolve the gelatin. Stir in the soy sauce and mirin. Raise heat to high; heat to a boil. Lower heat to a simmer; cook 3 minutes. Set aside to cool, about 2 minutes.
4. Place the broth mixture, peppers, zucchini, shrimp and okra in a lightly greased 2-cup mold or small loaf pan. Mix well; refrigerate until set, at least 8 hours. To serve, dip mold into very hot water 3-4 seconds. Invert a plate or platter over the mold; flip and unmold.