Recipes · Japanese · Main Courses
Oyakodon
One serving has 617 kcal and 41 g protein, and at least a fifth of a woman's daily need of selenium (99%), choline (85%), phosphorus (74%), riboflavin (68%), cobalamin (66%) and pyridoxine (65%). Ready in 20 minutes.
- Preparation: 5 min
- Cooking: 15 min
- Makes: 1 serving (578 g)
- Difficulty: Easy
- Diets: Dairy-free, High protein
- Contains: alcohol, celery, egg, fish, gluten, poultry, soy
Ingredients
- 100 g Chicken thighs
- 100 g Egg
- 60 g Onion
- 80 g Dashi
- 15 g Soy sauce
- 15 g Mirin
- 3 g Sugar
- 200 g Cooked short-grain rice
- 5 g Green onions
Method
- Simmer the sliced onion in the dashi, soy sauce, mirin and sugar for 3 minutes.
- Add bite-size chicken pieces and simmer for 5 minutes until cooked.
- Pour in the lightly beaten eggs, cover and cook for 1 minute so they stay soft.
- Slide everything over a bowl of rice and top with green onions.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 617 kcal | 29% |
| Carbohydrates | 75.2 g | |
| Water | 435 mL | |
| Fiber | 1.3 g | 4% |
| Protein | 40.5 g | 84% |
| Tryptophan | 0.45 g | |
| Threonine | 1.7 g | |
| Isoleucine | 1.8 g | |
| Leucine | 3.2 g | |
| Lysine | 3 g | |
| Methionine | 1.1 g | |
| Cystine | 0.6 g | |
| Phenylalanine | 1.7 g | |
| Tyrosine | 1.4 g | |
| Valine | 2.1 g | |
| Histidine | 1 g | |
| Fat | 14.7 g | |
| Monounsaturated | 5.4 g | |
| Polyunsaturated | 3.2 g | |
| Docosahexaenoic Acid (DHA) | 0.15 g | |
| Eicosapentaenoic Acid (EPA) | 0.08 g | |
| Omega-6 | 2.4 g | |
| Saturated | 4.5 g | |
| Trans-Fats | 0.06 g | |
| Cholesterol | 466 mg | |
| Calcium | 111 mg | 11% |
| Copper | 0.35 mg | 39% |
| Iron | 3.5 mg | 20% |
| Magnesium | 69.9 mg | 23% |
| Manganese | 0.83 mg | 46% |
| Phosphorus | 517 mg | 74% |
| Potassium | 668 mg | 14% |
| Selenium | 54.6 µg | 99% |
| Sodium | 1,314 mg | |
| Zinc | 4 mg | 50% |
| Thiamin (vitamin B1) | 0.2 mg | 18% |
| Riboflavin (vitamin B2) | 0.75 mg | 68% |
| Niacin (vitamin B3) | 8 mg | 57% |
| Pantothenic acid (vitamin B5) | 2.4 mg | 48% |
| Pyridoxine (vitamin B6) | 0.84 mg | 65% |
| Folate (vitamin B9) | 74.9 µg | 19% |
| Cobalamin (vitamin B12) | 1.6 µg | 66% |
| Choline | 361 mg | 85% |
| Vitamin A | 170 µg | 24% |
| Vitamin C | 5.4 mg | 7% |
| Vitamin D (D2 + D3) | 83 IU | 14% |
| Vitamin E | 1.4 mg | 9% |
| Vitamin K | 13.9 µg | 16% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.1 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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