Miso Oden (Elementary School Portion)
【小学校】味噌おでん · Miso Oden
By Aoi, licensed nutritionist · From a Japanese elementary school lunch menu
Oden is Japan's classic cold-weather dish: an assortment of daikon, potato, konnyaku, fried tofu and fish cakes simmered slowly in dashi until every piece is soaked through with flavor. This version takes its cue from the miso-simmered oden that Nagoya is famous for, but the broth is kept gentle and lightly sweet with sugar and mirin so it suits children. The vegetables and konnyaku get a head start in the microwave, which shortens the simmering time while still giving you soft, spoon-tender daikon and potato. Letting the pot cool before serving is the secret step - that is when the flavors really settle into the ingredients.
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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 elementary school, sized for Western appetites. An adult counts as two servings. Tap an ingredient to check it off.
Ingredients
- 17.7 gcarrot
- 44.4 gdaikon radish
- 55.5 gpotato
- 23.3 gsatsuma-age (fried fish cake)Deep-fried patties of seasoned fish paste, sold ready to eat at Japanese and Korean grocers. Substitute: Korean fried fish cake (eomuk) or any firm fried fish cake.
- 36.6 gatsuage (thick deep-fried tofu)A thick block of tofu deep-fried so the outside is golden while the inside stays soft and creamy. Substitute: Firm tofu, pressed and pan-fried in a little oil until golden.
- 28.8 gkonnyaku (block)A firm, chewy, low-calorie jelly made from konjac yam, sold as a gray or white block in water. Substitute: Can be omitted, or use sliced bamboo shoots for a similar chewy bite.
- 36.6 gthinly sliced pork (komagire)Small, thin offcuts of pork sold in Japan for quick stir-fries and simmered dishes. Substitute: Thinly sliced pork shoulder or loin cut into bite-size pieces.
- 230.9 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.
Seasonings
- 2.1 gsugar
- 1.4 gmirinMirin is a sweet Japanese rice seasoning that adds gentle sweetness and a glossy finish. Hon-mirin (true mirin) contains about 14% alcohol; "mirin-style seasoning" has little or no alcohol. Some alcohol can remain after short cooking. If you prefer no alcohol for children, use the substitute. Substitute: For each tablespoon of mirin, use 1 tablespoon water plus 1 to 2 teaspoons sugar.
- 8.6 gmisoFermented soybean paste. Salty and savory, it is Japan's everyday seasoning for miso soup and many simmered dishes. Substitute: Any light (white or awase) miso. Misos differ in saltiness, so start with a little less and taste. Some misos are made with barley or wheat, so check the label if you avoid them.
- 2.1 gsoy sauce
About the Japanese ingredients in this recipe
- satsuma-age (fried fish cake) (さつま揚げ)
- Deep-fried patties of seasoned fish paste, sold ready to eat at Japanese and Korean grocers. Substitute: Korean fried fish cake (eomuk) or any firm fried fish cake.
- atsuage (thick deep-fried tofu) (厚揚げ)
- A thick block of tofu deep-fried so the outside is golden while the inside stays soft and creamy. Substitute: Firm tofu, pressed and pan-fried in a little oil until golden.
- konnyaku (block) (板こんにゃく)
- A firm, chewy, low-calorie jelly made from konjac yam, sold as a gray or white block in water. Substitute: Can be omitted, or use sliced bamboo shoots for a similar chewy bite.
- thinly sliced pork (komagire) (豚こま切れ肉)
- Small, thin offcuts of pork sold in Japan for quick stir-fries and simmered dishes. Substitute: Thinly sliced pork shoulder or loin cut into bite-size pieces.
- 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.
- mirin (みりん)
- Mirin is a sweet Japanese rice seasoning that adds gentle sweetness and a glossy finish. Hon-mirin (true mirin) contains about 14% alcohol; "mirin-style seasoning" has little or no alcohol. Some alcohol can remain after short cooking. If you prefer no alcohol for children, use the substitute. Substitute: For each tablespoon of mirin, use 1 tablespoon water plus 1 to 2 teaspoons sugar.
- miso (みそ)
- Fermented soybean paste. Salty and savory, it is Japan's everyday seasoning for miso soup and many simmered dishes. Substitute: Any light (white or awase) miso. Misos differ in saltiness, so start with a little less and taste. Some misos are made with barley or wheat, so check the label if you avoid them.
Directions
- 1
Cut the carrot into 1 cm thick quarter-rounds and the daikon into 1.5 cm thick quarter-rounds. Place them in a microwave-safe bowl, add 1 tbsp water (not included in the ingredient amounts), cover with plastic wrap, and microwave at 1200W for about 1 1/2 to 2 1/2 minutes.
- 2
Cut the potato into 2 cm thick quarter-rounds.
- 3
Pour boiling water over the fried fish cake and the atsuage to remove excess oil. Cut the fish cake into 1 cm rounds. Cut the atsuage lengthwise into 3 strips, then into 1.5 cm thick pieces.
- 4
Cut the konnyaku lengthwise into 3 strips, then into 1 cm thick slices. Place in a microwave-safe container, cover with plastic wrap, and microwave at 1200W for about 1 minute. Rinse under running water afterward to remove any bitterness.
- 5
Cut the pork into 2 cm wide pieces.
- 6
Put the carrot, daikon and potato in a pot, add enough dashi stock to cover the ingredients generously, and bring to a boil. Add the pork and konnyaku and skim off any scum. Add the sugar and mirin and simmer over low heat for about 10 minutes.
- 7
Add the fried fish cake, atsuage, miso and soy sauce and simmer over low heat for about 15 minutes.
- 8
Let the pot cool so the flavors soak into the ingredients.
* Microwave times and the amount of dashi stock will vary with the size of your pot and how much you are making. Keep an eye on things and adjust as needed.
* You can control how strongly seasoned the dish is by how much broth you leave at the end. If you prefer a lighter taste, leave more broth; if you like it stronger, simmer it down further and leave less.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 224.1 kcal | 448.2 kcal | 224.1 kcal |
| Protein | 17.4 g | 34.8 g | 17.4 g |
| Fat | 9 g | 18 g | 9 g |
| Carbohydrates | 23 g | 45.9 g | 23 g |
| Fiber | 7.7 g | 15.3 g | 7.7 g |
| Salt equivalent | 2.1 g | 4.2 g | 2.1 g |
| Calcium | 147.6 mg | 295.2 mg | 147.6 mg |
| Iron | 2.1 mg | 4.2 mg | 2.1 mg |
| Potassium | 774.8 mg | 1549.5 mg | 774.8 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 224.1 kcal | 17.4 g | 9 g | 23 g | 7.7 g | 2.1 g | 147.6 mg | 2.1 mg | 774.8 mg |
| 1 adult serving | 448.2 kcal | 34.8 g | 18 g | 45.9 g | 15.3 g | 4.2 g | 295.2 mg | 4.2 mg | 1549.5 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.
This is the elementary-school portion of Miso Oden (larger quantities, same method).
