Pilaf (Elementary School Portion)
ピラフ
By Aoi, licensed nutritionist · From a Japanese elementary school lunch menu
Pilaf is a familiar face on Japanese school lunch menus: rice cooked with a little consommé, then tossed with a colorful mix of sautéed ground pork, carrot, onion and corn. The seasoning is kept gentle, and the sweet pop of corn and soft diced vegetables make it an easy win with children. Cooking the rice with part of the seasoning first means every grain carries flavor, so the finished dish tastes well blended rather than salty on the surface. This is the elementary school version, and it is made without egg or milk.
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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
- 67.5 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.
- 13.5 gcarrot
- 27 gonion
- 18 gwhole kernel corn (canned or frozen)
- 37.5 gground pork
Seasonings
- 2.1 gvegetable oil
- 0.5 gconsommé bouillon (allergen-free)Japanese-style consommé stock granules or cubes, used as a Western-style soup base. This kind is made without egg and milk, but most recipes on this site that use it list wheat in their allergens, so check the label if you avoid wheat. Substitute: A chicken or vegetable bouillon powder or cube made without egg, milk or wheat (check the label).
- 0.5 gsalt
- to tastepepper
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.
- consommé bouillon (allergen-free) (コンソメ（アレルゲン不使用）)
- Japanese-style consommé stock granules or cubes, used as a Western-style soup base. This kind is made without egg and milk, but most recipes on this site that use it list wheat in their allergens, so check the label if you avoid wheat. Substitute: A chicken or vegetable bouillon powder or cube made without egg, milk or wheat (check the label).
Directions
- 1
Soak the rice for at least 30 minutes. Add one-third of the consommé, salt and pepper, then cook the rice.
- 2
Cut the carrot and onion into coarse dice. Drain the corn (no need if using frozen).
- 3
Heat the oil in a frying pan, add the carrot and onion and sauté well. Add the ground pork and corn and sauté, then add the remaining seasonings and stir-fry briefly.
- 4
Mix the cooked rice from step 1 into the stir-fried mixture from step 3.
Cooking the rice with a small amount of the seasoning helps the flavors blend evenly into the finished pilaf.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 355.5 kcal | 711 kcal | 355.5 kcal |
| Protein | 11.6 g | 23.1 g | 11.6 g |
| Fat | 9.3 g | 18.6 g | 9.3 g |
| Carbohydrates | 59.3 g | 118.5 g | 59.3 g |
| Fiber | 1.8 g | 3.6 g | 1.8 g |
| Salt equivalent | 0.9 g | 1.8 g | 0.9 g |
| Calcium | 15 mg | 30 mg | 15 mg |
| Iron | 1.2 mg | 2.4 mg | 1.2 mg |
| Potassium | 276 mg | 552 mg | 276 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 355.5 kcal | 11.6 g | 9.3 g | 59.3 g | 1.8 g | 0.9 g | 15 mg | 1.2 mg | 276 mg |
| 1 adult serving | 711 kcal | 23.1 g | 18.6 g | 118.5 g | 3.6 g | 1.8 g | 30 mg | 2.4 mg | 552 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.
