Jagaimo no Soboro-ni (Potatoes Simmered with Ground Chicken)
じゃがいものそぼろ煮 · Jagaimo no Soboro-ni
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Soboro-ni is a homestyle Japanese dish in which vegetables are simmered in dashi with crumbled ground meat (soboro), and then the broth is thickened just enough to coat everything. Here soft potatoes and carrots soak up the lightly sweetened soy broth, and the ground chicken clings to every bite thanks to the potato-starch glaze, so even small children can scoop it up easily with a spoon. A scattering of green peas at the end adds a bit of color. It is a mild, comforting side that goes well next to a bowl of rice.
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
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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
- 75 gpotato
- 19.5 gcarrot
- 19.5 gground chicken
- 3.3 gfrozen green peas
Seasonings
- 2.3 gvegetable oil
- 60 gdashi stockJapanese soup stock, usually made from kombu (dried kelp) and/or bonito flakes; the base of most Japanese soups and simmered dishes. Substitute: Instant dashi granules dissolved in water, or a mild unsalted chicken or vegetable stock.
- 2.3 gsugar
- 3 gsoy sauce
- 0.8 gpotato starch (katakuriko)Japanese potato starch used for thickening sauces and coating fried foods. Substitute: Cornstarch: start with the same amount and add a little more if it is still thin. It thickens a little less than potato starch and needs a couple of minutes at a gentle bubble to reach full thickness.
- 0.8 gwater
About the Japanese ingredients in this recipe
- dashi stock (だし汁)
- Japanese soup stock, usually made from kombu (dried kelp) and/or bonito flakes; the base of most Japanese soups and simmered dishes. Substitute: Instant dashi granules dissolved in water, or a mild unsalted chicken or vegetable stock.
- potato starch (katakuriko) (かたくり粉)
- Japanese potato starch used for thickening sauces and coating fried foods. Substitute: Cornstarch: start with the same amount and add a little more if it is still thin. It thickens a little less than potato starch and needs a couple of minutes at a gentle bubble to reach full thickness. Read the guide: Katakuriko (Japanese Potato Starch) and What to Use Instead → Guide: japanese-school-lunch.com/articles/katakuriko-potato-starch/
Directions
- 1
Cut the potatoes into quarter-rounds (icho-giri) and the carrots into small irregular chunks (rangiri).
- 2
Briefly blanch the green peas in boiling water.
- 3
Heat the oil in a pot and sauté the carrots well, then add the potatoes and sauté well. Add the ground chicken and sauté.
- 4
Add the dashi stock and sugar and simmer until the vegetables are tender. Once tender, add the soy sauce and simmer briefly.
- 5
Turn off the heat and drizzle in the potato starch dissolved in water. Return to low heat and cook until the sauce thickens.
- 6
To finish, add the blanched green peas and stir them in.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 124.5 kcal | 249 kcal | 124.5 kcal |
| Protein | 5.6 g | 11.1 g | 5.6 g |
| Fat | 4.8 g | 9.6 g | 4.8 g |
| Carbohydrates | 18.8 g | 37.5 g | 18.8 g |
| Fiber | 7.7 g | 15.3 g | 7.7 g |
| Salt equivalent | 0.5 g | 0.9 g | 0.5 g |
| Calcium | 15 mg | 30 mg | 15 mg |
| Iron | 0.5 mg | 0.9 mg | 0.5 mg |
| Potassium | 472.5 mg | 945 mg | 472.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 124.5 kcal | 5.6 g | 4.8 g | 18.8 g | 7.7 g | 0.5 g | 15 mg | 0.5 mg | 472.5 mg |
| 1 adult serving | 249 kcal | 11.1 g | 9.6 g | 37.5 g | 15.3 g | 0.9 g | 30 mg | 0.9 mg | 945 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.
