Kabocha no Amani (Sweet Simmered Kabocha Squash)
かぼちゃの甘煮 · Kabocha no Amani
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Kabocha no amani is a classic Japanese side dish: chunks of kabocha squash simmered gently in water with a little sugar and salt until they turn soft and fluffy. Kabocha is naturally sweet and dense, so it needs very little seasoning, and the mild flavor and tender texture make it a favorite with even the youngest children at nursery school. Leaving the skin on helps the pieces hold their shape while they cook and adds a touch of color to the lunch tray.
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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 gkabocha squashSweet, dense Japanese pumpkin with dark green skin and orange flesh. Substitute: Butternut squash or another sweet winter squash.
Seasonings
- 60 gwater
- 2.7 gsugar
- 0.2 gsalt
About the Japanese ingredients in this recipe
- kabocha squash (かぼちゃ)
- Sweet, dense Japanese pumpkin with dark green skin and orange flesh. Substitute: Butternut squash or another sweet winter squash.
Directions
- 1
Trim away only any blemished parts of the kabocha skin, then cut the squash, skin on, into 2 cm cubes.
- 2
Put the water, sugar, and salt in a pot and heat until the sugar dissolves. Add the kabocha, cover with a drop lid (otoshibuta) placed directly on the squash, and simmer until tender.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 69 kcal | 138 kcal | 69 kcal |
| Protein | 1.5 g | 3 g | 1.5 g |
| Fat | 0.3 g | 0.6 g | 0.3 g |
| Carbohydrates | 18.2 g | 36.3 g | 18.2 g |
| Fiber | 2.7 g | 5.4 g | 2.7 g |
| Salt equivalent | 0.2 g | 0.3 g | 0.2 g |
| Calcium | 16.5 mg | 33 mg | 16.5 mg |
| Iron | 0.3 mg | 0.6 mg | 0.3 mg |
| Potassium | 322.5 mg | 645 mg | 322.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 69 kcal | 1.5 g | 0.3 g | 18.2 g | 2.7 g | 0.2 g | 16.5 mg | 0.3 mg | 322.5 mg |
| 1 adult serving | 138 kcal | 3 g | 0.6 g | 36.3 g | 5.4 g | 0.3 g | 33 mg | 0.6 mg | 645 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.
Ingredients in this recipe
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