Tuna Takikomi Gohan (Japanese Mixed Rice)
ツナの炊き込みごはん · Tsuna no Takikomi Gohan
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Takikomi gohan is Japanese rice cooked together with its toppings and seasonings, so every grain soaks up the flavor. This version uses pantry-friendly canned tuna, which gives the rice a gentle savory taste that children take to right away, along with soft enoki mushrooms and sweet green peas for color. Everything goes into the rice cooker at once, so it comes together with almost no effort on a busy day.
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
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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.
- 16.5 gcanned tuna (in oil)
- 12 genoki mushroomsLong, thin, white mushrooms with tiny caps sold in a bunch, with a mild flavor and slight crunch. Substitute: Thinly sliced button mushrooms.
- 2.6 gfrozen green peas
Seasonings
- 1.2 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.
- 1.5 gsoy sauce
- 0.3 gsalt
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.
- 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.
- 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.
Directions
- 1
Add the usual amount of water to the rice and let it soak for at least 30 minutes.
- 2
Drain the oil from the canned tuna. Cut the enoki mushrooms into 1 cm pieces. Thaw the frozen green peas.
- 3
Add the seasonings to the rice from step 1 and stir well. Place the ingredients from step 2 on top and cook the rice.
- 4
Once the rice is cooked, mix everything together.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 259.5 kcal | 519 kcal | 259.5 kcal |
| Protein | 7.1 g | 14.1 g | 7.1 g |
| Fat | 4.2 g | 8.4 g | 4.2 g |
| Carbohydrates | 48.4 g | 96.9 g | 48.4 g |
| Fiber | 1 g | 2.1 g | 1 g |
| Salt equivalent | 0.6 g | 1.2 g | 0.6 g |
| Calcium | 3 mg | 6 mg | 3 mg |
| Iron | 0.8 mg | 1.5 mg | 0.8 mg |
| Potassium | 144 mg | 288 mg | 144 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 259.5 kcal | 7.1 g | 4.2 g | 48.4 g | 1 g | 0.6 g | 3 mg | 0.8 mg | 144 mg |
| 1 adult serving | 519 kcal | 14.1 g | 8.4 g | 96.9 g | 2.1 g | 1.2 g | 6 mg | 1.5 mg | 288 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.
