Mushroom and Vegetable Stir-Fry
きのこの野菜炒め（卵乳なし） · Kinoko no Yasai Itame
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
This is a quick side dish from our preschool lunch menu: shimeji mushrooms, carrot and komatsuna greens stir-fried with a little canned tuna and seasoned with just soy sauce and a pinch of salt. Mushrooms can be a hard sell with small children, so everything is cut small and the tuna adds a savory, familiar flavor that helps the vegetables go down easily. Komatsuna is a mild Japanese mustard green; if you can't find it, spinach or bok choy works in its place.
Wheat-free, but uses soy sauce (made with wheat). Japanese school-lunch allergy menus usually allow it, 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
- 15 gcarrot
- 15 gshimeji mushroomsSmall brown-capped mushrooms sold in clusters, with a mild, slightly nutty flavor and a pleasant chew. Substitute: Oyster mushrooms or sliced button mushrooms.
- 45 gkomatsunaA mild Japanese leafy green (Japanese mustard spinach) with tender stems. Substitute: Spinach or bok choy.
- 6 gcanned tuna (in oil)
Seasonings
- 2.3 gvegetable oil
- 0.6 gsoy sauce
- 0.1 gsalt
About the Japanese ingredients in this recipe
- shimeji mushrooms (ぶなしめじ)
- Small brown-capped mushrooms sold in clusters, with a mild, slightly nutty flavor and a pleasant chew. Substitute: Oyster mushrooms or sliced button mushrooms.
- komatsuna (こまつな)
- A mild Japanese leafy green (Japanese mustard spinach) with tender stems. Substitute: Spinach or bok choy.
Directions
- 1
Cut the carrot into short, thin matchsticks. Cut the shimeji mushrooms into 1 cm pieces, chopping the caps finely. Cut the komatsuna into 2 cm lengths. Drain the oil from the canned tuna.
- 2
Heat the oil in a frying pan and stir-fry the carrot. Once it has softened, add the shimeji mushrooms and komatsuna and continue to stir-fry.
- 3
When the komatsuna has wilted, add the tuna and the seasonings and give everything a quick stir-fry to combine.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 52.5 kcal | 105 kcal | 52.5 kcal |
| Protein | 2.4 g | 4.8 g | 2.4 g |
| Fat | 3.9 g | 7.8 g | 3.9 g |
| Carbohydrates | 3.2 g | 6.3 g | 3.2 g |
| Fiber | 1.8 g | 3.6 g | 1.8 g |
| Salt equivalent | 0.3 g | 0.6 g | 0.3 g |
| Calcium | 81 mg | 162 mg | 81 mg |
| Iron | 1.4 mg | 2.7 mg | 1.4 mg |
| Potassium | 342 mg | 684 mg | 342 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 52.5 kcal | 2.4 g | 3.9 g | 3.2 g | 1.8 g | 0.3 g | 81 mg | 1.4 mg | 342 mg |
| 1 adult serving | 105 kcal | 4.8 g | 7.8 g | 6.3 g | 3.6 g | 0.6 g | 162 mg | 2.7 mg | 684 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.
