Buttered Potato Sauté
じゃがいものバターソテー · Jagaimo no Batā Sotē
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
This is one of those quiet side dishes that shows up again and again on Japanese school lunch trays: sticks of potato, carrot and green bell pepper tossed in butter with just a little salt and pepper. Boiling the potatoes first keeps them fluffy inside and means they only need a quick turn in the pan, while the butter softens the green pepper's bite enough that even wary eaters tend to go along with it. Cutting everything into short, uniform sticks makes it easy for small hands and spoons to manage, and the pale gold color looks cheerful next to rice and soup.
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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
- 13.5 gcarrot
- 6.8 ggreen bell pepper
Seasonings
- 3 gunsalted butter
- 0.3 gsalt
- to tastepepper
Directions
- 1
Cut the potatoes into batons (short rectangular sticks). Start them in cold water, bring to a boil, and boil for 10 minutes.
- 2
Cut the carrot and green bell pepper into thin strips about 4 cm long.
- 3
Melt the butter in a frying pan, add the carrot and pepper from step 2, and sauté over medium heat until soft. Add the potatoes from step 1 and sauté over low heat for about 2 minutes.
- 4
Add the salt and pepper and toss briefly to coat everything evenly.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 55.5 kcal | 111 kcal | 55.5 kcal |
| Protein | 1 g | 2.1 g | 1 g |
| Fat | 2.6 g | 5.1 g | 2.6 g |
| Carbohydrates | 10.1 g | 20.1 g | 10.1 g |
| Fiber | 4.9 g | 9.9 g | 4.9 g |
| Salt equivalent | 0.3 g | 0.6 g | 0.3 g |
| Calcium | 6 mg | 12 mg | 6 mg |
| Iron | 0.2 mg | 0.3 mg | 0.2 mg |
| Potassium | 256.5 mg | 513 mg | 256.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 55.5 kcal | 1 g | 2.6 g | 10.1 g | 4.9 g | 0.3 g | 6 mg | 0.2 mg | 256.5 mg |
| 1 adult serving | 111 kcal | 2.1 g | 5.1 g | 20.1 g | 9.9 g | 0.6 g | 12 mg | 0.3 mg | 513 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.
