Sautéed Vegetables with Pork
野菜ソテー（豚肉） · Yasai Sauté
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
This is one of the simplest side dishes on the preschool menu: cabbage, carrot and green bell pepper cooked slowly until soft and sweet, then finished with a little pork, sesame oil, chicken stock powder and soy sauce. The long, gentle sauté is what wins children over - it takes the sharpness out of the green pepper and brings out the natural sweetness of the cabbage and carrot, so even picky eaters tend to clean their plates. Everything is cut into short, thin strips so it is easy for small children to pick up and chew.
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
Added. Open the recipe helper (bottom right) → ☰ Menu → 🛒 Shopping list to see the ingredients for your family size.
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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
- 54 gcabbage
- 16.5 gcarrot
- 13.5 ggreen bell pepper
- 22.5 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.
Seasonings
- 2.3 gsesame oil
- 0.5 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.
- 1 gsoy sauce
About the Japanese ingredients in this recipe
- 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.
- 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
Cut the cabbage, carrot and green bell pepper into thin strips about 4 cm long.
- 2
Cut the pork into 1 to 2 cm wide pieces.
- 3
Heat the sesame oil in a frying pan, add the vegetables from step 1 and sauté over medium heat for 5 minutes. Turn the heat down to low and continue to sauté for another 5 minutes, until the vegetables are soft and wilted.
- 4
Add the pork and the seasonings, and sauté over low heat until the pork is cooked through.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 81 kcal | 162 kcal | 81 kcal |
| Protein | 5.7 g | 11.4 g | 5.7 g |
| Fat | 4.5 g | 9 g | 4.5 g |
| Carbohydrates | 5.3 g | 10.5 g | 5.3 g |
| Fiber | 1.7 g | 3.3 g | 1.7 g |
| Salt equivalent | 0.2 g | 0.3 g | 0.2 g |
| Calcium | 30 mg | 60 mg | 30 mg |
| Iron | 0.3 mg | 0.6 mg | 0.3 mg |
| Potassium | 261 mg | 522 mg | 261 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 81 kcal | 5.7 g | 4.5 g | 5.3 g | 1.7 g | 0.2 g | 30 mg | 0.3 mg | 261 mg |
| 1 adult serving | 162 kcal | 11.4 g | 9 g | 10.5 g | 3.3 g | 0.3 g | 60 mg | 0.6 mg | 522 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.
