Itsu the Cookbook100 low-calorie eat beautiful recipes for health & happiness.



A down-to-earth guide to cooking and eating the itsu way, with its many benefits for health, weight-loss and improved energy levels.

itsu is dedicated to skinny but delicious food: light, green and good for you. In this book you’ll find 100 Asian-inspired recipes for soups, broths, salads, miso dishes, noodles and rice, as well as favourites such as teriyaki dishes, brown rice pots and iced teas. There are even tips on how to make sushi and frozen yogurt at home. Every dish provides fewer than 300 calories per serving, takes fewer than 30 minutes to master and contains minimal amounts of saturated fat.

 

But it’s not just the calories that are taken care of; the ‘superfood’ ingredients in the recipes provide optimum nutrition too, with potassium-rich avocados, vitamin-packed cucumbers, edamame beans full of fibre and protein, and pumpkin and sesame seeds bursting with iron and zinc. And it’s food that tastes as good as it looks…

Julian Metcalfe, founder of global success Pret A Manger, is dedicated to building his healthy food chain, itsu. Years of listening and reacting to Pret’s customers resulted in itsu: a fresh, skinny solution providing a low-fat, low-calorie menu for the upbeat and active. Light food is notoriously bland; not so in itsu.

 

itsu is the first and only fast-food chain dedicated to light, healthy food with a menu of 62 dishes including salads, sushi, Asian potsu, brown rice dishes, frozen yogurt, detox drinks… and even skinny popcorn.

Everything is made freshly in-store and customers enjoy itsu for lunch, and in the afternoon and evening.

 

itsu has two busy restaurants, in Chelsea and Notting Hill, and about 50 prime located shops, all in central London. More itsus are being opened each month. There are now five million loyal customers. itsu was voted a CoolBrand in 2013.

 

Blanche Vaughan, a food writer and chef, trained at the River Cafe and then worked at Moro and St John.

 

Angela Dowden, nutritionist and journalist, was awarded Nutrition and Health Writer/Broadcaster of the Year in 2012. She is the author of the bestselling The 5:2 Cookbook, which has sold more than 65,000 copies.

Broiled Chicken Teriyaki

Teriyaki & Ginger Sauce 


Broiled Chicken Teriyaki

 

217 calories

 

1.8 g saturated fat

 

In this recipe, you can also use breast meat instead of thighs, but make sure you reduce the cooking time slightly. It’s delicious served on a bed of Momofuku-inspired rice plus some Pickled Cucumber 
with Ginger on the side (see pages 42 and 93).

 

Serves 2

1 tablespoon light oil, such as peanut, for frying

7 oz boneless, skinless chicken thighs

1 quantity  Teriyaki & Ginger Sauce (see page 169)

1 tablespoon sesame seeds, preferably toasted, to serve

Heat the broiler to its highest setting.

Rub a little oil into the chicken and broil for about 5 minutes on each side.

Slice the chicken into large pieces and pour the sauce over them. Sprinkle with sesame seeds to serve.

 

Teriyaki & Ginger Sauce 


This supertasty sauce can be used in many different ways—on broiled chicken, salmon, or steak; poured over rice; or to dress salads. Sweet yet salty, it is full of goodness. Stored in a screw-top jar, it will keep for up to two weeks in the refrigerator. If the sauce thickens during storage, loosen it with water before use.

86 calories

0 g saturated fat

Serves 2

3 tablespoons mirin

3 tablespoons soy sauce

1 tablespoon sugar or sugar alternative

2 teaspoons rice vinegar

1 teaspoon cornstarch

1½-inch piece of fresh ginger root, grated 
(about 3 tablespoons)

 

Put all the ingredients into a small saucepan and stir well. Bring to a boil and simmer for a couple of minutes, stirring constantly, to reduce and form 
a thick syrup.

Use the sauce immediately, or store 
in a screw-top jar in the refrigerator 
until needed.

Nutritional tip: Ginger contains anti-inflammatory components, and some people swear it helps ease their joints. It’s also a good stomach soother.