Sautéed Potatoes with Carrot and Bell Pepper
じゃがいものソテー · Jagaimo no Sotē
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
This is one of the simplest side dishes on our preschool lunch menu: potato sticks, carrot and green bell pepper sautéed in a little oil and finished with nothing more than salt and pepper. The potatoes are boiled first so they are soft all the way through by the time they hit the pan, which means they only need a couple of minutes over low heat to pick up flavor. Cutting everything into slim, evenly sized sticks makes it easy for small hands and spoons, and the mild seasoning lets the natural sweetness of the potato and carrot come through.
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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
- 49.5 gpotato
- 13.5 gcarrot
- 6.8 ggreen bell pepper
Seasonings
- 1.5 gvegetable oil
- 0.3 gsalt
- to tastepepper
Directions
- 1
Cut the potatoes into batons (short, thick sticks). Place them in a pot of cold water, bring to a boil, and boil for 10 minutes.
- 2
Cut the carrot and green bell pepper into thin strips about 4 cm long.
- 3
Heat the vegetable oil in a frying pan, add the carrot and bell pepper from step 2, and sauté over medium heat until soft. Add the potatoes from step 1 and sauté over low heat for about 2 minutes.
- 4
Add the salt and pepper and toss briefly to coat everything evenly.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 48 kcal | 96 kcal | 48 kcal |
| Protein | 1 g | 2.1 g | 1 g |
| Fat | 1.5 g | 3 g | 1.5 g |
| Carbohydrates | 10.1 g | 20.1 g | 10.1 g |
| Fiber | 4.9 g | 9.9 g | 4.9 g |
| Salt equivalent | 0.3 g | 0.6 g | 0.3 g |
| Calcium | 6 mg | 12 mg | 6 mg |
| Iron | 0.2 mg | 0.3 mg | 0.2 mg |
| Potassium | 256.5 mg | 513 mg | 256.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 48 kcal | 1 g | 1.5 g | 10.1 g | 4.9 g | 0.3 g | 6 mg | 0.2 mg | 256.5 mg |
| 1 adult serving | 96 kcal | 2.1 g | 3 g | 20.1 g | 9.9 g | 0.6 g | 12 mg | 0.3 mg | 513 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.
