Milk Pot-au-Feu with Chicken
ミルクポトフ（鶏肉）
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Pot-au-feu came to Japan from France, but the version served in Japanese school lunches is a simple, home-style soup of chunky vegetables simmered in consommé. Here it gets a splash of milk at the end, which rounds off the broth and makes it soft and creamy without any butter or flour. Sweet carrot, onion, potato, and cabbage with little cubes of chicken thigh make this a soup that even hesitant eaters tend to finish, and it warms everyone up on a chilly day.
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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
- 12 gcarrot
- 18 gonion
- 22.5 gchicken thigh
- 37.5 gpotato
- 25.5 gcabbage
Seasonings
- 1.5 gvegetable oil
- 45 mlwater
- 0.8 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.
- 105 mlmilk
- 0.3 gsalt
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 carrot into thin quarter-rounds and slice the onion thinly, cutting the slices in half lengthwise. Cut the chicken into 1 cm cubes, the potato into thick quarter-rounds, and the cabbage into 2 cm squares.
- 2
Heat the oil in a pot, add the carrot and onion, and sauté well. Add the chicken, potato, and cabbage and sauté.
- 3
Add the water and consommé and simmer until the vegetables are tender. (If there is not much liquid, cover with a drop lid and steam-simmer.)
- 4
Add the milk and salt and simmer briefly.
Sautéing the vegetables thoroughly in step 2 before simmering drives off their harsh, bitter notes and brings out their sweetness, which makes the soup much easier for children to eat.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 144 kcal | 288 kcal | 144 kcal |
| Protein | 9.1 g | 18.3 g | 9.1 g |
| Fat | 6.8 g | 13.5 g | 6.8 g |
| Carbohydrates | 15.8 g | 31.5 g | 15.8 g |
| Fiber | 4.4 g | 8.7 g | 4.4 g |
| Salt equivalent | 0.8 g | 1.5 g | 0.8 g |
| Calcium | 135 mg | 270 mg | 135 mg |
| Iron | 0.5 mg | 0.9 mg | 0.5 mg |
| Potassium | 496.5 mg | 993 mg | 496.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 144 kcal | 9.1 g | 6.8 g | 15.8 g | 4.4 g | 0.8 g | 135 mg | 0.5 mg | 496.5 mg |
| 1 adult serving | 288 kcal | 18.3 g | 13.5 g | 31.5 g | 8.7 g | 1.5 g | 270 mg | 0.9 mg | 993 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.
