Miso-Stir-Fried Eggplant and Pork (Wheat-Free)
なすと豚肉の味噌炒め（小麦なし） · Nasu to Butaniku no Miso Itame
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Miso itame, or miso stir-fry, is a staple of Japanese home cooking, and the pairing of eggplant and pork is one of the best-loved versions. Here the sauce is kept mild and gently sweet, which makes this a good way to win over children who are not sure about eggplant yet. A light coating of joshinko (rice flour) on the pork helps the sauce cling to every piece and lets each bite hold together in the mouth, so it is easier for little ones to eat. The eggplant is peeled in stripes so the skin isn't tough. It is made without egg or milk and uses no wheat flour, but soy sauce and miso are often made with wheat, so check their labels if you need to avoid wheat.
Wheat-free, but uses soy sauce and miso (made with wheat). Japanese school-lunch allergy menus usually allow them, 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
- 52.5 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.
- 45 geggplant
- 12 ggreen bell pepper
- 21 gonion
Seasonings
- 3 gjoshinko (Japanese non-glutinous rice flour)Fine flour milled from regular short-grain rice, used for chewy Japanese sweets like dango. Substitute: Plain rice flour (not glutinous/sweet rice flour).
- 1.5 gvegetable oil
- 1 gsugar
- 3.6 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.
- 0.6 gsoy sauce
About the Japanese ingredients in this recipe
- 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.
- joshinko (Japanese non-glutinous rice flour) (上新粉)
- Fine flour milled from regular short-grain rice, used for chewy Japanese sweets like dango. Substitute: Plain rice flour (not glutinous/sweet rice flour).
- 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 pork into 1 to 2 cm wide pieces and rub the joshinko into it with your hands.
- 2
Peel the eggplant in alternating stripes and cut it into short lengthwise strips. Cut the green bell pepper into 1.5 cm squares. Halve the onion crosswise and slice it thinly.
- 3
Heat the oil in a frying pan and stir-fry the eggplant, green bell pepper and onion. Once they start to soften, add the pork and stir-fry.
- 4
When the pork has changed color, add the combined seasonings (sugar, miso and soy sauce) and stir to coat.
Rubbing joshinko into the pork helps the seasonings cling to the ingredients, and it also makes the dish hold together more easily in the mouth, so it is easier for small children to chew and swallow.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 142.5 kcal | 285 kcal | 142.5 kcal |
| Protein | 12.1 g | 24.3 g | 12.1 g |
| Fat | 7.1 g | 14.1 g | 7.1 g |
| Carbohydrates | 9 g | 18 g | 9 g |
| Fiber | 1.8 g | 3.6 g | 1.8 g |
| Salt equivalent | 0.6 g | 1.2 g | 0.6 g |
| Calcium | 16.5 mg | 33 mg | 16.5 mg |
| Iron | 0.6 mg | 1.2 mg | 0.6 mg |
| Potassium | 357 mg | 714 mg | 357 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 142.5 kcal | 12.1 g | 7.1 g | 9 g | 1.8 g | 0.6 g | 16.5 mg | 0.6 mg | 357 mg |
| 1 adult serving | 285 kcal | 24.3 g | 14.1 g | 18 g | 3.6 g | 1.2 g | 33 mg | 1.2 mg | 714 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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