Shio Nikujaga (Salt-Seasoned Meat and Potatoes)
塩肉じゃが · Shio Nikujaga
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Nikujaga, literally "meat and potatoes," is one of Japan's best-loved home-cooked dishes: potatoes, carrot and onion simmered with thin slices of pork in dashi until tender. It is usually seasoned with soy sauce and sugar, but this version uses salt instead, so the broth stays clear and the natural sweetness of the onion and carrot comes through. The potatoes turn soft and soak up the light dashi flavor, which is exactly the kind of gentle taste young children take to. Letting the pot cool before serving is the secret - that is when the flavor really sinks into the potatoes.
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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
- 67.5 gpotato
- 21 gcarrot
- 21 gonion
- 25.5 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.
- 3.3 gfrozen green peas
Seasonings
- 3.3 gvegetable oil
- 75 gdashi stockJapanese soup stock, usually made from kombu (dried kelp) and/or bonito flakes; the base of most Japanese soups and simmered dishes. Substitute: Instant dashi granules dissolved in water, or a mild unsalted chicken or vegetable stock.
- 1.8 gmirinMirin is a sweet Japanese rice seasoning that adds gentle sweetness and a glossy finish. Hon-mirin (true mirin) contains about 14% alcohol; "mirin-style seasoning" has little or no alcohol. Some alcohol can remain after short cooking. If you prefer no alcohol for children, use the substitute. Substitute: For each tablespoon of mirin, use 1 tablespoon water plus 1 to 2 teaspoons sugar.
- 3 gsakeSake (Japanese rice wine) is used in small amounts to soften the smell of fish and meat and add depth. Japanese "cooking sake" often contains added salt. Some alcohol can remain after short cooking. If you prefer no alcohol for children, use the substitute. Substitute: The same amount of water (the taste will be a little simpler), or dry white wine.
- 0.6 gsalt
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.
- dashi stock (だし汁)
- Japanese soup stock, usually made from kombu (dried kelp) and/or bonito flakes; the base of most Japanese soups and simmered dishes. Substitute: Instant dashi granules dissolved in water, or a mild unsalted chicken or vegetable stock.
- mirin (みりん)
- Mirin is a sweet Japanese rice seasoning that adds gentle sweetness and a glossy finish. Hon-mirin (true mirin) contains about 14% alcohol; "mirin-style seasoning" has little or no alcohol. Some alcohol can remain after short cooking. If you prefer no alcohol for children, use the substitute. Substitute: For each tablespoon of mirin, use 1 tablespoon water plus 1 to 2 teaspoons sugar.
- sake (酒)
- Sake (Japanese rice wine) is used in small amounts to soften the smell of fish and meat and add depth. Japanese "cooking sake" often contains added salt. Some alcohol can remain after short cooking. If you prefer no alcohol for children, use the substitute. Substitute: The same amount of water (the taste will be a little simpler), or dry white wine.
Directions
- 1
Cut the carrot into small rangiri (bite-size wedges, rolling the carrot a quarter turn between cuts). Cut the onion into thin slices, then cut the slices in half so they are half the length. Cut the potato into 2 cm-thick icho-giri (quarter-rounds).
- 2
Cut the pork into 1 cm-wide strips. Boil the frozen green peas in boiling water for 1 minute.
- 3
Heat the oil in a pot and sauté the carrot and onion over low heat for 7 minutes. Once the onion starts to soften, add the pork and stir-fry, breaking it apart, until it changes color.
- 4
Add the potato and sauté for 2 minutes, then add the dashi stock, mirin and sake and turn the heat to medium. When it comes to a boil, reduce to low heat, cover with a drop lid (otoshibuta) and simmer for 15 minutes.
- 5
Add the salt, cover with the drop lid again and simmer over low heat for another 10 minutes.
- 6
Turn off the heat and stir in the green peas. Leave everything to cool in the pot so the flavor soaks in.
Sautéing the vegetables before simmering seals their natural sweetness and savoriness in with the oil, and gives the dish a richer, deeper flavor.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 139.5 kcal | 279 kcal | 139.5 kcal |
| Protein | 7.2 g | 14.4 g | 7.2 g |
| Fat | 5.9 g | 11.7 g | 5.9 g |
| Carbohydrates | 17.3 g | 34.5 g | 17.3 g |
| Fiber | 7.2 g | 14.4 g | 7.2 g |
| Salt equivalent | 0.8 g | 1.5 g | 0.8 g |
| Calcium | 18 mg | 36 mg | 18 mg |
| Iron | 0.5 mg | 0.9 mg | 0.5 mg |
| Potassium | 517.5 mg | 1035 mg | 517.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 139.5 kcal | 7.2 g | 5.9 g | 17.3 g | 7.2 g | 0.8 g | 18 mg | 0.5 mg | 517.5 mg |
| 1 adult serving | 279 kcal | 14.4 g | 11.7 g | 34.5 g | 14.4 g | 1.5 g | 36 mg | 0.9 mg | 1035 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.
