Pilaf
ピラフ（小麦なし）
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
This is the pilaf we make in preschool kitchens: rice cooked with a little consommé, salt, and pepper, then mixed with pork, carrot, and onion that have been sautéed in a frying pan. Cooking the rice and the filling separately keeps the grains fluffy and the vegetables sweet, and mincing everything finely means it all fits neatly on a small spoon. The seasoning is gentle, so even children who are unsure about vegetables tend to eat it happily, and at nursery school it also makes a filling afternoon snack. It is egg-free and dairy-free.
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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
- 52.5 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.
- 30 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.
- 10.8 gcarrot
- 21.6 gonion
Seasonings
- 1.5 gvegetable oil
- 0.4 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).
- 0.4 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.
- 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.
- 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 in water for at least 30 minutes. Add the consommé and 1/3 of the salt and pepper, then cook the rice.
- 2
Roughly mince the carrot, onion, and pork.
- 3
Heat the oil in a frying pan, add the carrot and onion, and sauté well. Add the pork and sauté, then add the remaining seasonings and stir-fry briefly.
- 4
Add the cooked rice from step 1 to the pan from step 3 and mix together.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 258 kcal | 516 kcal | 258 kcal |
| Protein | 9.6 g | 19.2 g | 9.6 g |
| Fat | 4.9 g | 9.9 g | 4.9 g |
| Carbohydrates | 43.8 g | 87.6 g | 43.8 g |
| Fiber | 0.9 g | 1.8 g | 0.9 g |
| Salt equivalent | 0.6 g | 1.2 g | 0.6 g |
| Calcium | 10.5 mg | 21 mg | 10.5 mg |
| Iron | 0.6 mg | 1.2 mg | 0.6 mg |
| Potassium | 219 mg | 438 mg | 219 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 258 kcal | 9.6 g | 4.9 g | 43.8 g | 0.9 g | 0.6 g | 10.5 mg | 0.6 mg | 219 mg |
| 1 adult serving | 516 kcal | 19.2 g | 9.9 g | 87.6 g | 1.8 g | 1.2 g | 21 mg | 1.2 mg | 438 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.
