Mixed Vegetable Sauté
ミックスベジタブルソテー
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
This is a colorful, gently seasoned side dish that we serve alongside all kinds of mains in the preschool kitchen. Potato and carrot are cut into small dice and briefly parboiled first, so they cook through in the pan without losing their shape, while green beans and sweet corn add color and a little natural sweetness. Seasoned with nothing more than a pinch of salt and pepper, it lets children taste the vegetables themselves - and the small, soft pieces are easy to scoop up with a spoon.
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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
- 48 gpotato
- 16.5 gcarrot
- 9 ggreen beans
- 7.5 gwhole kernel corn (canned or frozen)
Seasonings
- 3 gvegetable oil
- 0.2 gsalt
- to tastepepper
Directions
- 1
Cut the potato and carrot into small dice and parboil until just barely tender (still slightly firm).
- 2
Cut the green beans into 1 to 2 cm pieces and drain the corn.
- 3
Heat the oil in a frying pan and sauté the potato and carrot from step 1. Once they start to soften, add the green beans and corn from step 2, sauté together, and season to taste with salt and pepper.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 69 kcal | 138 kcal | 69 kcal |
| Protein | 1.4 g | 2.7 g | 1.4 g |
| Fat | 3 g | 6 g | 3 g |
| Carbohydrates | 11.6 g | 23.1 g | 11.6 g |
| Fiber | 5.1 g | 10.2 g | 5.1 g |
| Salt equivalent | 0.2 g | 0.3 g | 0.2 g |
| Calcium | 10.5 mg | 21 mg | 10.5 mg |
| Iron | 0.2 mg | 0.3 mg | 0.2 mg |
| Potassium | 280.5 mg | 561 mg | 280.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 69 kcal | 1.4 g | 3 g | 11.6 g | 5.1 g | 0.2 g | 10.5 mg | 0.2 mg | 280.5 mg |
| 1 adult serving | 138 kcal | 2.7 g | 6 g | 23.1 g | 10.2 g | 0.3 g | 21 mg | 0.3 mg | 561 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.
