Cream Stew (Elementary School Portion)
【小学校】クリームシチュー
By Aoi, licensed nutritionist · From a Japanese elementary school lunch menu
Cream stew is one of Japan's best-loved Western-style home dishes, and it is a fixture on school lunch menus: chicken, onion, carrot, and potato simmered in a gentle white sauce made from butter, flour, and milk. This is the elementary school version, with a little processed cheese melted in for extra richness that children find hard to resist. Microwaving the vegetables first means the stew comes together with only a short simmer, and the sauce stays smooth if you add the liquids with the heat off and stir them into the flour before returning the pot to a low flame.
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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 elementary school, sized for Western appetites. An adult counts as two servings. Tap an ingredient to check it off.
Ingredients
- 44.4 gonion
- 29.9 gcarrot
- 74.3 gpotato
- 36.6 gchicken thigh
- 117.6 gwater
- 117.6 gmilk
- 5.9 gprocessed cheese
Seasonings
- 5.9 gsalted butter
- 5.9 gvegetable oil
- 11.7 gflour
- 1.7 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.
- 0.8 gsalt
- to tastepepper
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 onion into 1.5 cm dice, the carrot into thin quarter-rounds, the potato into 2 cm cubes, and the chicken thigh into 1.5 cm pieces.
- 2
Put the onion, carrot, and 1 tbsp water (in addition to the amount listed) in a microwave-safe bowl and stir. Cover with plastic wrap and microwave at 1200W for about 3 minutes 30 seconds. Add the potato, stir, cover again, and microwave for about 1 minute.
- 3
Heat the butter and oil in a pot, add the onion, carrot, and potato, and sauté over medium heat for about 2 minutes.
- 4
Add the chicken and sauté until it changes color.
- 5
Turn off the heat, sprinkle in the flour, and stir to coat everything. Add the water, milk, and consommé, then place over low heat and stir until the flour blends smoothly into the liquid.
- 6
Add the cheese and simmer over low heat for 10 minutes.
- 7
To finish, stir in the salt and pepper and adjust the seasoning to taste.
Microwave times will vary depending on how much you are making. Keep an eye on the vegetables and adjust the time as needed.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 368.4 kcal | 736.8 kcal | 368.4 kcal |
| Protein | 14.4 g | 28.8 g | 14.4 g |
| Fat | 22.4 g | 44.7 g | 22.4 g |
| Carbohydrates | 34.8 g | 69.6 g | 34.8 g |
| Fiber | 8.4 g | 16.8 g | 8.4 g |
| Salt equivalent | 2.1 g | 4.2 g | 2.1 g |
| Calcium | 192 mg | 384 mg | 192 mg |
| Iron | 0.8 mg | 1.5 mg | 0.8 mg |
| Potassium | 767 mg | 1533.9 mg | 767 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 368.4 kcal | 14.4 g | 22.4 g | 34.8 g | 8.4 g | 2.1 g | 192 mg | 0.8 mg | 767 mg |
| 1 adult serving | 736.8 kcal | 28.8 g | 44.7 g | 69.6 g | 16.8 g | 4.2 g | 384 mg | 1.5 mg | 1533.9 mg |
Values are per serving (1.5× the Japanese elementary-school 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.
This is the elementary-school portion of Cream Stew (larger quantities, same method).
