Salt-Seasoned Broccoli Stir-Fry
ブロッコリーの塩炒め · Burokkorī no Shio Itame
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
This is a quick, colorful side dish from our preschool lunch menu: tender broccoli florets tossed in a hot pan with shimeji mushrooms, carrot and sweet corn, then seasoned simply with salt, pepper and a pinch of chicken stock powder. The seasoning is deliberately light so the natural sweetness of the vegetables comes through, and the pop of yellow corn makes the plate look cheerful, which goes a long way with young children. The broccoli is boiled first so it stays soft enough for small mouths, and the mushroom caps are chopped finely so their texture blends in for kids who are wary of mushrooms.
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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
- 37.5 gbroccoli
- 12 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.
- 7.5 gcarrot
- 7.5 gwhole kernel corn (canned or frozen)
Seasonings
- 2.3 gvegetable oil
- 0.2 gsalt
- to tastepepper
- 0.2 gchicken stock powder (Chinese-style)Japanese granulated chicken bone soup base used for Chinese-style soups and stir-fries. Substitute: Chicken bouillon granules or powder.
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.
- chicken stock powder (Chinese-style) (鶏ガラスープの素)
- Japanese granulated chicken bone soup base used for Chinese-style soups and stir-fries. Substitute: Chicken bouillon granules or powder.
Directions
- 1
Separate the broccoli into small florets and boil until tender. Cut the shimeji mushrooms into 1 cm pieces, chopping the caps finely. Cut the carrot into short, thin matchsticks. Drain the corn (skip this if using frozen corn).
- 2
Heat the oil in a frying pan and stir-fry the carrot and shimeji mushrooms thoroughly, then add the broccoli and corn. Add the seasonings and adjust to taste.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 45 kcal | 90 kcal | 45 kcal |
| Protein | 2.6 g | 5.1 g | 2.6 g |
| Fat | 2.6 g | 5.1 g | 2.6 g |
| Carbohydrates | 5.3 g | 10.5 g | 5.3 g |
| Fiber | 2.7 g | 5.4 g | 2.7 g |
| Salt equivalent | 0.2 g | 0.3 g | 0.2 g |
| Calcium | 21 mg | 42 mg | 21 mg |
| Iron | 0.5 mg | 0.9 mg | 0.5 mg |
| Potassium | 250.5 mg | 501 mg | 250.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 45 kcal | 2.6 g | 2.6 g | 5.3 g | 2.7 g | 0.2 g | 21 mg | 0.5 mg | 250.5 mg |
| 1 adult serving | 90 kcal | 5.1 g | 5.1 g | 10.5 g | 5.4 g | 0.3 g | 42 mg | 0.9 mg | 501 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.
