Sautéed Green Beans and Corn
いんげんとコーンのソテー
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
This is a colorful little side dish that shows up on preschool lunch trays in Japan: green beans, carrot and king oyster mushrooms tossed in butter with sweet corn. Everything is cut into small, even pieces and parboiled first so it turns tender quickly in the pan and is easy for small children to pick up with a spoon. The corn brings natural sweetness, so it needs only a light touch of salt and pepper - a gentle way to get green vegetables and mushrooms onto a picky eater's plate.
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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
- 24 ggreen beans
- 24 gcarrot
- 9 gking oyster mushrooms
- 7.5 gcanned corn
Seasonings
- 2.3 gunsalted butter
- 0.3 gsalt
- to tastepepper
Directions
- 1
Cut the green beans into 1 cm lengths and the carrot and king oyster mushrooms into 1 cm dice, then parboil each separately until just barely tender (still slightly firm).
- 2
Melt the butter in a frying pan and sauté the vegetables from step 1, then add the drained canned corn and continue to sauté.
- 3
Once everything is tender, season to taste with salt and pepper.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 37.5 kcal | 75 kcal | 37.5 kcal |
| Protein | 1 g | 2.1 g | 1 g |
| Fat | 2 g | 3.9 g | 2 g |
| Carbohydrates | 4.4 g | 8.7 g | 4.4 g |
| Salt equivalent | 0.3 g | 0.6 g | 0.3 g |
| Calcium | 19.5 mg | 39 mg | 19.5 mg |
| Iron | 0.5 mg | 0.9 mg | 0.5 mg |
| Energy | Protein | Fat | Carbs | Salt equiv. | Calcium | Iron | |
|---|---|---|---|---|---|---|---|
| 1 serving | 37.5 kcal | 1 g | 2 g | 4.4 g | 0.3 g | 19.5 mg | 0.5 mg |
| 1 adult serving | 75 kcal | 2.1 g | 3.9 g | 8.7 g | 0.6 g | 39 mg | 0.9 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.
