Shirasu Fried Rice (Egg-Free)
しらすチャーハン（卵なし） · Shirasu Chahan
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Shirasu chahan is a simple fried rice built around shirasu, the tiny dried baby sardines that Japanese families sprinkle over rice for a gentle savory, salty flavor and a natural boost of calcium. This preschool version is made without egg, and the soft rice and finely chopped green onion make it easy for little mouths to manage. A scattering of white sesame seeds adds a nutty aroma and a bit of texture, and because the rice is stirred in off the heat, it stays fluffy rather than oily.
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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
- 60 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.
- 20.4 ggreen onion (naga negi)Japanese long onion, thicker and milder than Western scallions. Substitute: Scallions or the white part of a leek.
- 7.5 gshirasu (dried baby sardines)Tiny, lightly salted and dried whole baby sardines that add gentle saltiness and calcium. Substitute: A small amount of flaked canned sardines, or omit.
- 1.7 gwhite sesame seeds
Seasonings
- 3.6 gvegetable oil
- 0.3 gsalt
- to tastepepper
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.
- green onion (naga negi) (ねぎ)
- Japanese long onion, thicker and milder than Western scallions. Substitute: Scallions or the white part of a leek.
- shirasu (dried baby sardines) (しらす干し)
- Tiny, lightly salted and dried whole baby sardines that add gentle saltiness and calcium. Substitute: A small amount of flaked canned sardines, or omit.
Directions
- 1
Finely mince the green onion.
- 2
Heat the vegetable oil in a frying pan, add the green onion and sauté.
- 3
Add the shirasu, white sesame seeds, salt and pepper, and sauté briefly.
- 4
Turn off the heat, add the cooked rice and mix everything together well.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 264 kcal | 528 kcal | 264 kcal |
| Protein | 6 g | 12 g | 6 g |
| Fat | 5.3 g | 10.5 g | 5.3 g |
| Carbohydrates | 48.4 g | 96.9 g | 48.4 g |
| Fiber | 0.9 g | 1.8 g | 0.9 g |
| Salt equivalent | 0.6 g | 1.2 g | 0.6 g |
| Calcium | 51 mg | 102 mg | 51 mg |
| Iron | 0.6 mg | 1.2 mg | 0.6 mg |
| Potassium | 115.5 mg | 231 mg | 115.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 264 kcal | 6 g | 5.3 g | 48.4 g | 0.9 g | 0.6 g | 51 mg | 0.6 mg | 115.5 mg |
| 1 adult serving | 528 kcal | 12 g | 10.5 g | 96.9 g | 1.8 g | 1.2 g | 102 mg | 1.2 mg | 231 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.
