Miso Stir-Fried Pork (Wheat-Free)
豚肉の味噌炒め（小麦なし） · Butaniku no Miso Itame
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
This quick stir-fry of pork and onions coated in a sweet, gentle miso sauce is a favorite main dish in Japanese preschool lunchrooms. The onions are cooked until soft and sweet, and the sauce is mild enough for young children while still tasting rich and savory over rice. The pork is tossed in a little joshinko (rice flour) before cooking, which keeps it tender and helps the sauce cling, and it also means the dish has no wheat flour.
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
- 60 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.
- 30 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
- 0.6 gsugar
- 2.4 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.
- 0.5 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.
- 2
Cut the onion in half lengthwise, then into thin slices.
- 3
Heat the oil in a frying pan, add the onion and stir-fry well. Add the pork and stir-fry.
- 4
Add the combined seasonings (sugar, miso and soy sauce) and stir-fry briefly.
Rubbing joshinko into the pork keeps it tender.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 144 kcal | 288 kcal | 144 kcal |
| Protein | 13.1 g | 26.1 g | 13.1 g |
| Fat | 7.8 g | 15.6 g | 7.8 g |
| Carbohydrates | 6.3 g | 12.6 g | 6.3 g |
| Fiber | 0.6 g | 1.2 g | 0.6 g |
| Salt equivalent | 0.3 g | 0.6 g | 0.3 g |
| Calcium | 10.5 mg | 21 mg | 10.5 mg |
| Iron | 0.8 mg | 1.5 mg | 0.8 mg |
| Potassium | 268.5 mg | 537 mg | 268.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 144 kcal | 13.1 g | 7.8 g | 6.3 g | 0.6 g | 0.3 g | 10.5 mg | 0.8 mg | 268.5 mg |
| 1 adult serving | 288 kcal | 26.1 g | 15.6 g | 12.6 g | 1.2 g | 0.6 g | 21 mg | 1.5 mg | 537 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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