Atsuyaki Tamago (Thick Japanese Omelet)
厚焼き卵 · Atsuyaki Tamago
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Atsuyaki tamago is Japan's thick, softly set omelet, lightly sweetened and seasoned with dashi. At home it is usually cooked in a rectangular pan, but in preschool kitchens we pour the egg mixture onto a lined baking tray and bake it in the oven, which gives an even, tender slab that is easy to cut into neat squares for small hands. Ground pork and thin slices of green bean are folded in, so this one dish gives children protein and vegetables in a mild, familiar flavor they take to right away.
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Ingredients
Amounts for 1 child (1 serving). An adult counts as 2 servings.
One serving here is 1.5× the portion served to a child in a Japanese preschool, sized for Western appetites. An adult counts as two servings. Tap an ingredient to check it off.
Ingredients
- 75 gegg
- 12 gground pork
- 15 ggreen beans
Seasonings
- 1.5 gvegetable oil
- 1 gsugar
- 0.3 gsalt
- 1 gmirinMirin is a sweet Japanese rice seasoning that adds gentle sweetness and a glossy finish. Hon-mirin (true mirin) contains about 14% alcohol; "mirin-style seasoning" has little or no alcohol. Some alcohol can remain after short cooking. If you prefer no alcohol for children, use the substitute. Substitute: For each tablespoon of mirin, use 1 tablespoon water plus 1 to 2 teaspoons sugar.
- 7.5 gbonito and kombu dashiJapanese soup stock made from dried bonito flakes and kombu kelp, the everyday base for soups and simmered dishes. Substitute: Instant dashi granules dissolved in water, or a light vegetable or chicken stock.
About the Japanese ingredients in this recipe
- mirin (みりん)
- Mirin is a sweet Japanese rice seasoning that adds gentle sweetness and a glossy finish. Hon-mirin (true mirin) contains about 14% alcohol; "mirin-style seasoning" has little or no alcohol. Some alcohol can remain after short cooking. If you prefer no alcohol for children, use the substitute. Substitute: For each tablespoon of mirin, use 1 tablespoon water plus 1 to 2 teaspoons sugar.
- bonito and kombu dashi (かつお・昆布だし汁)
- Japanese soup stock made from dried bonito flakes and kombu kelp, the everyday base for soups and simmered dishes. Substitute: Instant dashi granules dissolved in water, or a light vegetable or chicken stock.
Directions
Video is in Japanese and may show a different version of this dish (other ingredients or steps). Follow the ingredients and steps on this page, especially when cooking for allergies.
- 1
Slice the green beans thinly on the diagonal. Boil for about 3 minutes, then rinse under running water and let cool.
- 2
Heat the vegetable oil in a pan and sauté the ground pork until it changes color.
- 3
Turn off the heat, then add the beaten eggs, dashi, seasonings, and the green beans, and mix well.
- 4
Pour the mixture onto a baking tray lined with parchment paper and bake in a 180°C (350°F) oven for about 20 minutes.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 154.5 kcal | 309 kcal | 154.5 kcal |
| Protein | 11.7 g | 23.4 g | 11.7 g |
| Fat | 11.3 g | 22.5 g | 11.3 g |
| Carbohydrates | 1.8 g | 3.6 g | 1.8 g |
| Salt equivalent | 0.6 g | 1.2 g | 0.6 g |
| Calcium | 43.5 mg | 87 mg | 43.5 mg |
| Iron | 1.4 mg | 2.7 mg | 1.4 mg |
| Energy | Protein | Fat | Carbs | Salt equiv. | Calcium | Iron | |
|---|---|---|---|---|---|---|---|
| 1 serving | 154.5 kcal | 11.7 g | 11.3 g | 1.8 g | 0.6 g | 43.5 mg | 1.4 mg |
| 1 adult serving | 309 kcal | 23.4 g | 22.5 g | 3.6 g | 1.2 g | 87 mg | 2.7 mg |
Values are per serving (1.5× the Japanese preschool portion); an adult serving is double. They were calculated by a licensed Japanese nutritionist using the Standard Tables of Food Composition in Japan. "Salt equivalent" is sodium × 2.54, the standard Japanese measure. Allergen flags cover egg, milk and wheat only and come from the nutritionist's records. Soy sauce and miso are made with wheat but are usually allowed on Japanese wheat-free school menus, so check with your doctor.
