RECIPE | Hearty Chicken and Veg Meals to Boost Muscle and Nutrition

Today's two simple recipes were created by Hiroshi Fujioka, 79, best known for playing the original Kamen Rider and also a licensed chef. He appeared as a guest at a press conference hosted by Abbott Japan, a Tokyo-based company specializing in medical devices, on November 13 to discuss dietary therapy for diabetes. His recipes, which use chicken and vegetables as the main ingredients, were supervised by Chikako Ishida, Head of Nutrition at Shimokitazawa Hospital.

One-Pan Steamed Chicken

This dish is designed to support muscle maintenance and a healthy weight. Steam the vegetables and chicken breast in a frying pan for a tender, flavorful result. The recipe calls for sudachi in the sauce — if unavailable, you can substitute other citrus such as kabosu, lemon, or lime.

Ingredients (serves 1)

Chicken breast (skinless) – 100 g (about ½ breast)
Onion – 50 g (¼ onion)
Carrot – 30 g (¼ carrot)
Broccoli – 50 g (4–5 small florets)
Shimeji mushrooms – 40 g (½ pack)
Yam – 40 g (3 cm slice, 3–4 pieces)
Sweet potato – 40 g (3–4 slices)
Garlic – ½ clove (about 3 g)
Black pepper – a pinch
Sudachi or other citrus – about 1 tbsp juice
Vinegar – 1 tbsp
Soy sauce (preferably low-sodium) – 1 tsp

Instructions

Prepare the ingredients
- Slice the chicken breast into even 1.5–2 cm pieces.
- Thinly slice the carrot and sweet potato (about 5 mm) for even cooking.
- Cut the onion, broccoli, shimeji mushrooms, and yam into bite-sized pieces.
- Slice or mince the garlic.
Assemble in foil
- Lay out a sheet of aluminum foil.
- Layer some vegetables on the bottom, add the chicken, then the remaining vegetables.
- Place the garlic on top of the chicken and sprinkle with black pepper.
- Wrap loosely, then fold the edges securely to seal and prevent steam from escaping.
Steam-cook
- Pour 100 ml of water into a frying pan and place the foil package inside.
- Cover with a lid and cook over medium heat for 10 minutes, then reduce to low heat for 5 minutes.
- Turn off the heat and let it sit for 2–3 minutes to finish steaming.
Make the dipping sauce
- Mix the citrus juice, vinegar, and soy sauce.
- Serve the chicken and vegetables with the sauce to taste.

Tips

Make sure there is always some water in the pan to maintain the steam-cooking environment.
A non-stick frying pan is easier to handle and reduces the risk of burning.

Nutrition (per serving)

Calories: 243 kcal
Protein: 27 g
Fat: 1.3 g
Carbohydrates: 27 g
Salt: 0.5 g
Dietary fiber: 7.1 g

Note: Nutrition values are approximate and may change if ingredients are substituted.

Hearty Vegetable Soup

This menu is ideal for those who have trouble eating a full breakfast or lunch, helping them make up for missed nutrients at dinner. The soup is loaded with vegetables, providing a nutritious, filling meal in just one serving. It's also low in salt but still satisfying. The recipe uses Japanese red peas (赤エンドウ豆) — if unavailable, substitute with kidney beans or chickpeas.

Ingredients (serves 1)

Chicken breast (skinless) – 60 g (about ⅓ breast)
Onion – 50 g (¼ onion)
Tomato – 50 g (about ⅓–¼ medium tomato)
Taro (or sweet potato) – 50 g (1 medium piece)
Cabbage – 50 g (1 leaf)
Eggplant – 40 g (½ small piece)
Broccoli – 40 g (4 small florets)
Mushrooms of choice (king oyster, maitake, etc) – 40 g
Carrot – 30 g (¼ carrot)
Bell pepper – 30 g (1 medium)
Konjac jelly – 30 g
Japanese red peas – 30 g (soaked beforehand; substitute with kidney beans or chickpeas if unavailable)
Burdock root – 20 g (about 5 cm)
Wakame seaweed (rehydrated) – 10 g
Water – 300 ml
Stock mixture of choice (bonito, kelp, dried sardine, consommé, dried shiitake, etc) – about 1 tsp, adjust to taste
Lemon juice – 1 tsp

Instructions

Prepare the ingredients
- Slice the chicken breast thinly.
- Cut the vegetables into bite-sized pieces.
- Slice the carrot and burdock thinly for faster cooking.
Start cooking
- In a pot, combine 300 ml water and the stock.
- Add the carrot and burdock, cover, and simmer over medium heat for 5 minutes.
Add the remaining ingredients
- Stir in the chicken, onion, tomato, taro, eggplant, mushrooms, bell pepper, konjac, and red peas.
- Cover and simmer over medium heat for 5–6 minutes, until the chicken is fully cooked and no longer pink in the center.
Add finishing vegetables
- Add the cabbage, broccoli, and wakame.
- Cover and cook over low heat for 2 minutes.
Season and serve
- Remove from heat, add lemon juice, and stir lightly before serving.

Tips / Variations

Leftover vegetables from the fridge can be used.
Add unsweetened soy milk for a creamy soy soup, or curry powder for a curry-flavored version.
Mix in multigrain rice and miso, then crack in an egg for a hearty multigrain porridge.