Broccoli and Potatoes
ブロッコリーポテト
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
This is a simple side dish from the preschool kitchen: soft chunks of potato, broccoli and little rounds of sausage, seasoned lightly with consommé and a touch of oil. The whole thing cooks in the microwave, and the broccoli goes in straight from the freezer, so it comes together with almost no fuss. The mild savory flavor from the sausage and bouillon is what wins children over, and the broccoli is cut into small pieces after cooking so it is easy to pick up with a spoon or fork.
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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
- 49.5 gpotato
- 12.5 gbroccoli
- 9.3 gwiener sausages
Seasonings
- 1.5 gvegetable oil
- 0.1 gsalt
- 0.2 gconsommé bouillon (granules or cube)Japanese-style Western soup stock powder or cubes, similar to chicken or vegetable bouillon. Substitute: Chicken or vegetable bouillon granules or a bouillon cube.
About the Japanese ingredients in this recipe
- consommé bouillon (granules or cube) (コンソメ)
- Japanese-style Western soup stock powder or cubes, similar to chicken or vegetable bouillon. Substitute: Chicken or vegetable bouillon granules or a bouillon cube.
Directions
- 1
Cut the potatoes into 1 cm-thick quarter-rounds and soak them in water for about 5 minutes. Slice the sausages into thin rounds.
- 2
Drain the potatoes, leaving a little water clinging to them, and put them in a microwave-safe bowl. Cover loosely with plastic wrap and microwave at 1200W for about 2 minutes.
- 3
Add the oil, salt, consommé, the still-frozen broccoli and the sausages, and mix. Cover loosely with plastic wrap again and microwave at 1200W for about 2 minutes 30 seconds.
- 4
Let it cool slightly in the bowl, then cut the broccoli into bite-size pieces that are easy for children to eat.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 76.5 kcal | 153 kcal | 76.5 kcal |
| Protein | 2.6 g | 5.1 g | 2.6 g |
| Fat | 4.4 g | 8.7 g | 4.4 g |
| Carbohydrates | 9.8 g | 19.5 g | 9.8 g |
| Fiber | 4.9 g | 9.9 g | 4.9 g |
| Salt equivalent | 0.5 g | 0.9 g | 0.5 g |
| Calcium | 7.5 mg | 15 mg | 7.5 mg |
| Iron | 0.3 mg | 0.6 mg | 0.3 mg |
| Potassium | 276 mg | 552 mg | 276 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 76.5 kcal | 2.6 g | 4.4 g | 9.8 g | 4.9 g | 0.5 g | 7.5 mg | 0.3 mg | 276 mg |
| 1 adult serving | 153 kcal | 5.1 g | 8.7 g | 19.5 g | 9.9 g | 0.9 g | 15 mg | 0.6 mg | 552 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.
