Sanshoku Soboro Don (Three-Color Rice Bowl)
三色そぼろ丼 · Sanshoku Soboro Don
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Sanshoku soboro don is a classic Japanese rice bowl topped with three colors: crumbled ground chicken simmered in sweet soy sauce, golden corn and bright green spinach. In preschool kitchens we use corn instead of the more usual scrambled egg, which keeps the dish egg-free and gives it a pop of sweetness that children love. The chicken soboro is seasoned very simply with just sugar and soy sauce, so its gentle flavor soaks into the rice and even picky eaters dig in.
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
- 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.
- 39 gground chicken
- 24 gwhole kernel corn (canned or frozen)
- 25.5 gspinach
Seasonings
- 0.8 gsugar
- 1.8 gsoy sauce
- 0.8 gsoy sauce (for the spinach)
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.
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
Combine the ground chicken, sugar and soy sauce in a frying pan and cook, stirring constantly to break the meat into fine crumbles, to make the chicken soboro.
- 2
Drain the corn in a colander.
- 3
Cut the spinach into 5 mm (1/4 inch) pieces, boil in hot water for 3 minutes, then rinse under cold running water. Squeeze out the water, then toss it quickly in a separate frying pan with the soy sauce (for the spinach).
- 4
Spoon the cooked rice into bowls and arrange the toppings from steps 1 to 3 on top.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 349.5 kcal | 699 kcal | 349.5 kcal |
| Protein | 12.9 g | 25.8 g | 12.9 g |
| Fat | 5.7 g | 11.4 g | 5.7 g |
| Carbohydrates | 64.1 g | 128.1 g | 64.1 g |
| Fiber | 2 g | 3.9 g | 2 g |
| Salt equivalent | 0.6 g | 1.2 g | 0.6 g |
| Calcium | 19.5 mg | 39 mg | 19.5 mg |
| Iron | 1.5 mg | 3 mg | 1.5 mg |
| Potassium | 382.5 mg | 765 mg | 382.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 349.5 kcal | 12.9 g | 5.7 g | 64.1 g | 2 g | 0.6 g | 19.5 mg | 1.5 mg | 382.5 mg |
| 1 adult serving | 699 kcal | 25.8 g | 11.4 g | 128.1 g | 3.9 g | 1.2 g | 39 mg | 3 mg | 765 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.
