Oyakodon with Koya-dofu (Elementary School Portion)
高野豆腐の親子丼 · Koya-dofu no Oyakodon
By Aoi, licensed nutritionist · From a Japanese elementary school lunch menu
Oyakodon means "parent-and-child bowl": chicken and egg simmered together in a lightly sweet dashi and soy sauce broth, then spooned over rice. In this school lunch version we add koya-dofu, a Japanese freeze-dried tofu that soaks up all that flavorful broth and quietly adds protein and calcium to the bowl. Carrot, onion, and a scattering of green peas bring color and sweetness, and everything is cut small so it is easy for children to eat. The egg is cooked all the way through, as it always is in school kitchens, so the topping is soft and comforting rather than runny.
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 elementary school, sized for Western appetites. An adult counts as two servings. Tap an ingredient to check it off.
Ingredients
- 75 griceJapanese short-grain white rice (japonica), which cooks up soft and slightly sticky. The amount listed is for uncooked rice. Substitute: Sushi rice, or another short-grain or medium-grain rice such as Calrose.
- 10.1 gkoya-dofu (freeze-dried tofu)Shelf-stable blocks of freeze-dried tofu that are soaked to rehydrate and soak up simmering broth beautifully. Substitute: Firm tofu, pressed and cubed.
- 30 gchicken thigh
- 15 gcarrot
- 22.5 gonion
- 3.3 gfrozen green peas
- 34.5 gegg
Seasonings
- 2.3 gvegetable oil
- 90 mldashi stockJapanese soup stock, usually made from kombu (dried kelp) and/or bonito flakes; the base of most Japanese soups and simmered dishes. Substitute: Instant dashi granules dissolved in water, or a mild unsalted chicken or vegetable stock.
- 2.6 gsugar
- 3.6 gsoy sauce
- 0.1 gsalt
About the Japanese ingredients in this recipe
- rice (米)
- Japanese short-grain white rice (japonica), which cooks up soft and slightly sticky. The amount listed is for uncooked rice. Substitute: Sushi rice, or another short-grain or medium-grain rice such as Calrose.
- koya-dofu (freeze-dried tofu) (高野豆腐)
- Shelf-stable blocks of freeze-dried tofu that are soaked to rehydrate and soak up simmering broth beautifully. Substitute: Firm tofu, pressed and cubed.
- dashi stock (だし汁)
- Japanese soup stock, usually made from kombu (dried kelp) and/or bonito flakes; the base of most Japanese soups and simmered dishes. Substitute: Instant dashi granules dissolved in water, or a mild unsalted chicken or vegetable stock.
Directions
Video is in Japanese and may show a different version of this dish (other ingredients or steps). Follow the ingredients and steps on this page, especially when cooking for allergies.
- 1
Rehydrate the koya-dofu and cut it into 1 cm dice. Cut the chicken into 1 cm pieces. Cut the carrot into thin quarter-rounds and slice the onion thinly, cutting the slices in half so they are shorter. Briefly boil the green peas.
- 2
Heat the oil in a pot, add the carrot and onion, and sauté well. Add the chicken and sauté.
- 3
Add the dashi stock, koya-dofu, sugar, soy sauce, and salt, and simmer until everything is tender.
- 4
Drizzle in the beaten egg and cook until it is completely set. Add the green peas. Spoon the mixture over freshly cooked rice.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 463.5 kcal | 927 kcal | 463.5 kcal |
| Protein | 20.1 g | 40.2 g | 20.1 g |
| Fat | 14.1 g | 28.2 g | 14.1 g |
| Carbohydrates | 65.9 g | 131.7 g | 65.9 g |
| Fiber | 1.8 g | 3.6 g | 1.8 g |
| Salt equivalent | 1 g | 2.1 g | 1 g |
| Calcium | 100.5 mg | 201 mg | 100.5 mg |
| Iron | 2 mg | 3.9 mg | 2 mg |
| Potassium | 360 mg | 720 mg | 360 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 463.5 kcal | 20.1 g | 14.1 g | 65.9 g | 1.8 g | 1 g | 100.5 mg | 2 mg | 360 mg |
| 1 adult serving | 927 kcal | 40.2 g | 28.2 g | 131.7 g | 3.6 g | 2.1 g | 201 mg | 3.9 mg | 720 mg |
Values are per serving (1.5× the Japanese elementary-school 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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