With just 80 calories per serving, Sautéed Konnyaku in Teriyaki Sauce is an incredibly delicious, which is great for people who are counting calories. The garlic infused teriyaki sauce with butter is so rich and delicious.
Don't forget to see the section 'MEAL IDEAS' below the recipe card! It gives you a list of dishes that I have already posted and this recipe that can make up a complete meal. I hope it is of help to you.
- 1 pack konnyaku (250g/8.8oz, note 1)
- ¼ tsp salt
- Baby spinach salad
- Tomato wedges
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Halve the block of konnyaku crosswise. Then halve each block making two thin konnyaku sheets with half the original thickness (note 2).
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Using a sharp knife, score shallow diagonal cuts in a crisscross pattern on both sides of each konnyaku piece (note 3).
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Halve each konnyaku piece crosswise again, making 8 rectangle pieces.
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Sprinkle salt all over the konnyaku pieces and leave for 15 minutes (note 4). Then pat dry with kitchen paper, wiping off the salt as much as possible.
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Place the konnyaku pieces on a microwave-safe plate, without overlapping. Microwave them for 1 minute, then pat dry the konnyaku pieces (note 4).
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Heat a non-stick frying pan over high heat (no oil).
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Place the konnyaku pieces on the pan and cook for about 1½ minutes, until the bottom of the konnyaku starts blistering (note 4).
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Turn them over and cook further 1½ minutes.
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Reduce the heat to medium and add butter and garlic slices to the pan.
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Sauté the konnyaku pieces in the butter and garlic, turning over occasionally until both sides of the konnyaku get slightly burnt.
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Reduce the heat to low, add the rest of the ingredients to the pan, and quickly mix before turning the heat off (note 5).
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Keeping the pan on the cooktop with residual heat, turn the konnyaku pieces over, coating them with the thickened sauce. Remove the pan from the heat.
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Transfer the konnyaku pieces to a serving plate. Scrape off the sauce with the garlic slices and put it over the konnyaku pieces.
1. Konnyaku comes in a pack with liquid. The net weight of the konnyaku pack sold at supermarkets and Asian grocery stores in Australia is usually 250g/8.8oz and the thickness of the konnyaku is about 2.5cm/1".
You will often find dark-coloured konnyaku and whitish konnyaku sold at grocery stores/supermarkets. I used the dark-coloured block because it resembles a sliced steak when cooked with the garlic infused Teriyaki Sauce with butter.
2. It might be easier to halve the thickness if you place the cut side down on a cutting board and slice it vertically from the top, instead of slicing it horizontally (see the photo showing vertical slicing in the section, PREPARE KONNYAKU)).
3. See the photo showing the crisscross pattern in the section, PREPARE KONNYAKU.
4. Sprinkling salt, microwaving, and cooking with no oil is done to remove some water from the konnyaku. This will make the texture of the konnyaku.
5. You only need to cook 5-10 seconds before turning the heat off. The amount of the sauce is so small that it would burn if you left it on for much longer.
6. Nutrition per serving, assuming 2 servings.
serving: 151g calories: 82kcal fat: 4.2g (5%) saturated fat: 2.6g (13%) trans fat: 0.2g polyunsaturated fat: 0.2g monounsaturated fat: 1.1g cholesterol: 11mg (4%) sodium: 74mg (3%) carbohydrates: 11g (4%) dietary fibre: 4.6g (16%) sugar: 5.3g protein: 0.8g vitamin D: 0mcg (0%) calcium: 12mg (1%) iron: 0.3mg (1%) potassium: 38.2mg (1%)