Miso Stir-Fried Atsuage (Thick Fried Tofu)
厚揚げの味噌炒め · Atsuage no Miso Itame
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Atsuage is a block of tofu deep-fried until the outside turns golden while the inside stays soft and custardy, and it soaks up sauce beautifully. Here it is tossed with a little lean pork and plenty of vegetables in a gently sweet miso sauce that clings to every piece. The tofu gives the dish a satisfying, meaty feel, so even children who are not keen on plain tofu tend to clean their plates. Pouring boiling water over the atsuage first rinses off the surface oil, which keeps the dish light and lets the sauce soak in.
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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
- 49.5 gatsuage (thick fried tofu)Blocks of tofu deep-fried so the outside is golden while the inside stays soft. Substitute: Firm or extra-firm tofu, pressed and pan-fried until golden on all sides.
- 16.5 gpork leg (lean pork)
- 22.5 gcarrot
- 28.5 gonion
- 15 ggreen bell pepper
Seasonings
- 3 gvegetable oil
- 2.8 gsugar
- 3.6 glight rice misoA pale, salty rice miso, the standard everyday miso in Japan. Substitute: Any light, white, or awase (blended) miso.
- 1.8 gsoy sauce
About the Japanese ingredients in this recipe
- atsuage (thick fried tofu) (生揚げ)
- Blocks of tofu deep-fried so the outside is golden while the inside stays soft. Substitute: Firm or extra-firm tofu, pressed and pan-fried until golden on all sides.
- light rice miso (米みそ（淡色辛みそ）)
- A pale, salty rice miso, the standard everyday miso in Japan. Substitute: Any light, white, or awase (blended) miso.
Directions
- 1
Cut the carrot into short matchsticks (batons), and cut the onion and green bell pepper into short, thin slices.
- 2
Pour boiling water over the atsuage to rinse off the excess oil, then cut it into bite-sized pieces.
- 3
Cut the pork into pieces about 1 cm wide.
- 4
Heat the oil in a pan, add the vegetables from step 1 and stir-fry well. Once they have softened, add the atsuage from step 2 and the pork from step 3 and stir-fry. When the pork has changed color, add the seasonings and simmer briefly.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 172.5 kcal | 345 kcal | 172.5 kcal |
| Protein | 9.6 g | 19.2 g | 9.6 g |
| Fat | 11.4 g | 22.8 g | 11.4 g |
| Carbohydrates | 8.6 g | 17.1 g | 8.6 g |
| Salt equivalent | 0.8 g | 1.5 g | 0.8 g |
| Calcium | 136.5 mg | 273 mg | 136.5 mg |
| Iron | 1.8 mg | 3.6 mg | 1.8 mg |
| Energy | Protein | Fat | Carbs | Salt equiv. | Calcium | Iron | |
|---|---|---|---|---|---|---|---|
| 1 serving | 172.5 kcal | 9.6 g | 11.4 g | 8.6 g | 0.8 g | 136.5 mg | 1.8 mg |
| 1 adult serving | 345 kcal | 19.2 g | 22.8 g | 17.1 g | 1.5 g | 273 mg | 3.6 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.
