Snack-Time Mushroom Spaghetti
おやつきのこスパゲティ
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
In Japanese preschools, the afternoon snack (oyatsu) isn't always something sweet - a small savory dish like this mushroom spaghetti is just as common. Shimeji and enoki are sautéed with onion and tuna, then seasoned with nothing more than a little soy sauce and salt, so the mushroom flavor comes through. The spaghetti is broken into thirds before boiling and the mushroom caps are chopped finely, which makes every bite easy to manage for small mouths and little forks. Kids who usually push mushrooms aside tend to eat these without a second thought.
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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
- 37.5 gspaghetti
- 36 gonion
- 18 gshimeji mushroomsSmall brown-capped mushrooms sold in clusters, with a mild, slightly nutty flavor and a pleasant chew. Substitute: Oyster mushrooms or sliced button mushrooms.
- 24 genoki mushroomsLong, thin, white mushrooms with tiny caps sold in a bunch, with a mild flavor and slight crunch. Substitute: Thinly sliced button mushrooms.
- 15 gcanned tuna (in oil)
Seasonings
- 1.5 gvegetable oil
- 1.7 gsoy sauce
- 0.6 gsalt
About the Japanese ingredients in this recipe
- shimeji mushrooms (ぶなしめじ)
- Small brown-capped mushrooms sold in clusters, with a mild, slightly nutty flavor and a pleasant chew. Substitute: Oyster mushrooms or sliced button mushrooms.
- enoki mushrooms (えのきたけ)
- Long, thin, white mushrooms with tiny caps sold in a bunch, with a mild flavor and slight crunch. Substitute: Thinly sliced button mushrooms.
Directions
- 1
Break the spaghetti into thirds, boil it, then toss with a little vegetable oil (not included in the ingredient amounts) so the strands don't stick together.
- 2
Cut the onion into thin slices, then cut the slices in half so they are half the length. Cut the shimeji into 1 cm pieces, chopping the caps finely. Cut the enoki into 1 cm lengths. Drain the oil from the tuna.
- 3
Heat the vegetable oil in a frying pan, add the onion, and sauté well.
- 4
Add the shimeji, enoki, and tuna and stir-fry, then add the seasonings and toss briefly. Add the spaghetti from step 1 and mix everything together.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 210 kcal | 420 kcal | 210 kcal |
| Protein | 9 g | 18 g | 9 g |
| Fat | 5.7 g | 11.4 g | 5.7 g |
| Carbohydrates | 33.3 g | 66.6 g | 33.3 g |
| Fiber | 4.2 g | 8.4 g | 4.2 g |
| Salt equivalent | 1 g | 2.1 g | 1 g |
| Calcium | 13.5 mg | 27 mg | 13.5 mg |
| Iron | 1.4 mg | 2.7 mg | 1.4 mg |
| Potassium | 316.5 mg | 633 mg | 316.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 210 kcal | 9 g | 5.7 g | 33.3 g | 4.2 g | 1 g | 13.5 mg | 1.4 mg | 316.5 mg |
| 1 adult serving | 420 kcal | 18 g | 11.4 g | 66.6 g | 8.4 g | 2.1 g | 27 mg | 2.7 mg | 633 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.
