Cream Stew
クリームシチュー（小麦なし）
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Cream stew is one of Japan's best-loved comfort dishes, a mild white stew of chicken and vegetables that shows up on home dinner tables all winter long. In this preschool version, the roux is made with joshinko (rice flour) toasted in oil, and soy milk stands in for the usual milk and cream, so the stew is made without egg or milk. The gently sweet soy milk and soft, spoonable chunks of potato and carrot make it an easy win with even the pickiest eaters.
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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
- 18 gcarrot
- 30 gonion
- 51 gpotato
- 39 gchicken thigh (skin-on)
- 18 gwhole kernel corn (canned or frozen)
Seasonings
- 1.5 gvegetable oil
- 195 gwater
- 1 gallergen-free consommé powderJapanese consommé is a Western-style bouillon powder or cube. This kind is made without egg and milk, but the recipes that use it list wheat in their allergens, so check the label if you avoid wheat. Substitute: A chicken or vegetable bouillon powder or cube made without egg, milk or wheat (check the label).
- 11.7 gvegetable oil
- 15 gjoshinko (Japanese non-glutinous rice flour)Fine flour milled from regular short-grain rice, used for chewy Japanese sweets like dango. Substitute: Plain rice flour (not glutinous/sweet rice flour).
- 39 gsweetened soy milk (Japanese chosei tonyu)Japanese 'prepared' soy milk that is lightly sweetened and flavored to taste milder than plain soy milk. Substitute: Regular (original, lightly sweetened) soy milk from the supermarket.
- 0.8 gsalt
About the Japanese ingredients in this recipe
- allergen-free consommé powder (コンソメ，アレルゲン不使用)
- Japanese consommé is a Western-style bouillon powder or cube. This kind is made without egg and milk, but the recipes that use it list wheat in their allergens, so check the label if you avoid wheat. Substitute: A chicken or vegetable bouillon powder or cube made without egg, milk or wheat (check the label).
- joshinko (Japanese non-glutinous rice flour) (上新粉)
- Fine flour milled from regular short-grain rice, used for chewy Japanese sweets like dango. Substitute: Plain rice flour (not glutinous/sweet rice flour).
- sweetened soy milk (Japanese chosei tonyu) (調製豆乳)
- Japanese 'prepared' soy milk that is lightly sweetened and flavored to taste milder than plain soy milk. Substitute: Regular (original, lightly sweetened) soy milk from the supermarket.
Directions
- 1
Cut the carrot into thin quarter-rounds. Slice the onion thinly, then cut the slices in half so they are half the length. Cut the potato into thick quarter-rounds and the chicken into 1.5 cm cubes.
- 2
Heat the oil in a pot, add the carrot and onion and sauté well. Add the chicken and potato and sauté. Pour in the water and bring to a boil over high heat. Once boiling, skim off any scum, then add the corn and consommé and simmer.
- 3
Make the roux. Heat the oil in a frying pan, add the joshinko and toast it, stirring so it does not burn, until it is loose and powdery.
- 4
Turn off the heat under the pot from step 2. Add the soy milk, salt and the roux from step 3, and stir up from the bottom of the pot, taking care not to break up the potatoes. Return to low heat and keep stirring until everything comes together and thickens.
Of the two oil amounts, the 7.8 g listed per child aged 3 and over is the oil used for the roux.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 328.5 kcal | 657 kcal | 328.5 kcal |
| Protein | 10.4 g | 20.7 g | 10.4 g |
| Fat | 20.4 g | 40.8 g | 20.4 g |
| Carbohydrates | 30.3 g | 60.6 g | 30.3 g |
| Fiber | 6.6 g | 13.2 g | 6.6 g |
| Salt equivalent | 1.5 g | 3 g | 1.5 g |
| Calcium | 25.5 mg | 51 mg | 25.5 mg |
| Iron | 1.2 mg | 2.4 mg | 1.2 mg |
| Potassium | 526.5 mg | 1053 mg | 526.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 328.5 kcal | 10.4 g | 20.4 g | 30.3 g | 6.6 g | 1.5 g | 25.5 mg | 1.2 mg | 526.5 mg |
| 1 adult serving | 657 kcal | 20.7 g | 40.8 g | 60.6 g | 13.2 g | 3 g | 51 mg | 2.4 mg | 1053 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.
