Fried Rice with Long Onion (Elementary School Portion)
チャーハン（ねぎ） · Chahan (Negi)
By Aoi, licensed nutritionist · From a Japanese elementary school lunch menu
Chahan is the Japanese take on fried rice, and this is the elementary school lunch version, packed with ground pork, finely chopped carrot and long onion, and sweet corn. The seasoning is kept simple - just a little soy sauce, salt and pepper - so the savory pork and the sweetness of the corn and onion come through. In school kitchens the cooked rice is stirred into the finished filling with the heat off rather than stir-fried in the pan, which keeps the rice fluffy instead of greasy and makes it very easy to get right at home. Chopping the vegetables small means they blend into every spoonful, so even children who pick around vegetables eat them without noticing.
Wheat-free, but uses soy sauce (made with wheat). Japanese school-lunch allergy menus usually allow it, so check with your doctor. How to read the labels
Added. Open the recipe helper (bottom right) → ☰ Menu → 🛒 Shopping list to see the ingredients for your family size.
Printing uses the number of adults and children set under Ingredients, so set those first.
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
- 75 griceJapanese short-grain white rice (japonica), which cooks up soft and slightly sticky. The amount listed is for uncooked rice. Substitute: Sushi rice, or another short-grain or medium-grain rice such as Calrose.
- 13.5 gcarrot
- 13.5 gJapanese long onion (naga-negi)A long, thick scallion with a mild, sweet flavor when cooked, used in Japanese soups and stir-fries. Substitute: Leek (white and light green parts) or thick scallions.
- 45 gground pork
- 12 gwhole kernel corn (canned or frozen)
Seasonings
- 3 gvegetable oil
- 3 gsoy sauce
- 0.5 gsalt
- to tastepepper
About the Japanese ingredients in this recipe
- rice (米)
- Japanese short-grain white rice (japonica), which cooks up soft and slightly sticky. The amount listed is for uncooked rice. Substitute: Sushi rice, or another short-grain or medium-grain rice such as Calrose.
- Japanese long onion (naga-negi) (長ねぎ)
- A long, thick scallion with a mild, sweet flavor when cooked, used in Japanese soups and stir-fries. Substitute: Leek (white and light green parts) or thick scallions.
Directions
- 1
Finely chop the carrot and long onion.
- 2
Heat the oil in a frying pan, add the chopped vegetables from step 1 and sauté well. Add the ground pork and the corn (if not using frozen, drain it first) and continue to sauté.
- 3
Season with the soy sauce, salt and pepper, then turn off the heat.
- 4
Add the cooked rice and mix well.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 399 kcal | 798 kcal | 399 kcal |
| Protein | 13.5 g | 27 g | 13.5 g |
| Fat | 11.6 g | 23.1 g | 11.6 g |
| Carbohydrates | 62.9 g | 125.7 g | 62.9 g |
| Fiber | 1.7 g | 3.3 g | 1.7 g |
| Salt equivalent | 0.9 g | 1.8 g | 0.9 g |
| Calcium | 18 mg | 36 mg | 18 mg |
| Iron | 1 mg | 2.1 mg | 1 mg |
| Potassium | 292.5 mg | 585 mg | 292.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 399 kcal | 13.5 g | 11.6 g | 62.9 g | 1.7 g | 0.9 g | 18 mg | 1 mg | 292.5 mg |
| 1 adult serving | 798 kcal | 27 g | 23.1 g | 125.7 g | 3.3 g | 1.8 g | 36 mg | 2.1 mg | 585 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.
