Soy Milk Pot-au-Feu with Chicken
豆乳ポトフ（鶏肉）
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
This is a soft, creamy take on pot-au-feu, the French-style vegetable stew that has become a familiar comfort dish in Japan. Chicken thigh, potato, carrot, onion and cabbage are sautéed, simmered until tender, then finished with a splash of soy milk for a mild, milky broth without any dairy. Everything is cut small so it fits neatly on a child's spoon, and the seasoning is kept light so the natural sweetness of the vegetables comes through. It is the kind of warming soup that even hesitant eaters tend to finish.
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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
- 12 gcarrot
- 18 gonion
- 22.5 gchicken thigh (skinless)
- 37.5 gpotato
- 25.5 gcabbage
Seasonings
- 1.5 gvegetable oil
- 45 gwater
- 0.8 gconsommé bouillon (allergen-free)Japanese-style consommé stock granules or cubes, used as a Western-style soup base. This kind is made without egg and milk, but most recipes on this site that use it list wheat in their allergens, so check the label if you avoid wheat. Substitute: A chicken or vegetable bouillon powder or cube made without egg, milk or wheat (check the label).
- 105 gsweetened soy milk (Japanese chosei tonyu)Japanese 'prepared' soy milk that is lightly sweetened and flavored to taste milder than plain soy milk. Substitute: Regular (original, lightly sweetened) soy milk from the supermarket.
- 0.3 gsalt
About the Japanese ingredients in this recipe
- consommé bouillon (allergen-free) (コンソメ（アレルゲン不使用）)
- Japanese-style consommé stock granules or cubes, used as a Western-style soup base. This kind is made without egg and milk, but most recipes on this site that use it list wheat in their allergens, so check the label if you avoid wheat. Substitute: A chicken or vegetable bouillon powder or cube made without egg, milk or wheat (check the label).
- sweetened soy milk (Japanese chosei tonyu) (調製豆乳)
- Japanese 'prepared' soy milk that is lightly sweetened and flavored to taste milder than plain soy milk. Substitute: Regular (original, lightly sweetened) soy milk from the supermarket.
Directions
- 1
Cut the carrot into thin quarter-rounds. Slice the onion thinly, then cut the slices in half lengthwise. Cut the chicken into 1 cm cubes, the potato into thick quarter-rounds, and the cabbage into 2 cm squares.
- 2
Heat the oil in a pot, add the carrot and onion, and sauté well. Add the chicken, potato and cabbage and sauté.
- 3
Add the water and consommé and simmer until the vegetables are tender (if there is not much liquid, cover with a drop lid and steam-simmer).
- 4
Add the soy milk and salt and simmer briefly.
Sautéing the vegetables thoroughly in step 2 before simmering drives off any harsh, grassy notes and brings out their sweetness, which makes the soup much easier for children to eat.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 144 kcal | 288 kcal | 144 kcal |
| Protein | 9 g | 18 g | 9 g |
| Fat | 6.5 g | 12.9 g | 6.5 g |
| Carbohydrates | 15.8 g | 31.5 g | 15.8 g |
| Fiber | 5.6 g | 11.1 g | 5.6 g |
| Salt equivalent | 0.8 g | 1.5 g | 0.8 g |
| Calcium | 52.5 mg | 105 mg | 52.5 mg |
| Iron | 1.7 mg | 3.3 mg | 1.7 mg |
| Potassium | 517.5 mg | 1035 mg | 517.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 144 kcal | 9 g | 6.5 g | 15.8 g | 5.6 g | 0.8 g | 52.5 mg | 1.7 mg | 517.5 mg |
| 1 adult serving | 288 kcal | 18 g | 12.9 g | 31.5 g | 11.1 g | 1.5 g | 105 mg | 3.3 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.
