Recipes · Japanese · Stews
Chankonabe (Sumo Wrestler's Hot Pot)
One serving has 475 kcal and 47 g protein, and at least a fifth of a woman's daily need of selenium (105%), vitamin K (84%), phosphorus (76%), manganese (75%), pyridoxine (72%) and calcium (66%). Ready in 40 minutes.
- Preparation: 15 min
- Cooking: 25 min
- Makes: 1 serving (606 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein, Low carb
- Contains: alcohol, celery, fish, gluten, poultry, soy
Ingredients
- 110 g Chicken thighs, skin-on, raw
- 60 g Cod, raw
- 80 g Tofu, firm
- 90 g Napa cabbage, raw
- 25 g Mushrooms, shiitake, raw
- 30 g Carrots, raw
- 15 g Scallions, raw
- 180 g Chicken broth
- 6 g Soy sauce
- 10 g Sake
Method
- Cut the chicken and cod into bite-sized pieces, and slice the tofu, napa cabbage, shiitake, carrot and scallion.
- Bring the chicken broth to a simmer in a wide pot and add the sake and soy sauce.
- Add the chicken and carrot first and simmer for 5 minutes.
- Add the tofu, cabbage and shiitake and simmer for 8-10 minutes until the chicken is cooked through (74 °C/165 °F).
- Slide in the cod and scallion and simmer gently for a final 3-4 minutes until the fish is just cooked and flakes easily.
- Serve straight from the pot, traditionally shared at the table with rice or noodles on the side.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 475 kcal | 22% |
| Carbohydrates | 12.7 g | |
| Water | 513 mL | |
| Fiber | 4.8 g | 16% |
| Protein | 46.6 g | 97% |
| Tryptophan | 0.52 g | |
| Threonine | 2.1 g | |
| Isoleucine | 2.1 g | |
| Leucine | 3.6 g | |
| Lysine | 3.4 g | |
| Methionine | 1 g | |
| Cystine | 0.41 g | |
| Phenylalanine | 1.9 g | |
| Tyrosine | 1.6 g | |
| Valine | 2.2 g | |
| Histidine | 1.2 g | |
| Fat | 26.5 g | |
| Monounsaturated | 9.3 g | |
| Polyunsaturated | 8 g | |
| Docosahexaenoic Acid (DHA) | 0.08 g | |
| Eicosapentaenoic Acid (EPA) | 0.04 g | |
| Omega-6 | 7 g | |
| Saturated | 6.1 g | |
| Trans-Fats | 0.09 g | |
| Cholesterol | 137 mg | |
| Calcium | 664 mg | 66% |
| Copper | 0.5 mg | 56% |
| Iron | 4 mg | 22% |
| Magnesium | 116 mg | 37% |
| Manganese | 1.4 mg | 75% |
| Phosphorus | 534 mg | 76% |
| Potassium | 1,150 mg | 24% |
| Selenium | 57.5 µg | 105% |
| Sodium | 1,164 mg | |
| Zinc | 3.7 mg | 47% |
| Thiamin (vitamin B1) | 0.36 mg | 33% |
| Riboflavin (vitamin B2) | 0.52 mg | 47% |
| Niacin (vitamin B3) | 8.9 mg | 63% |
| Pantothenic acid (vitamin B5) | 0.99 mg | 20% |
| Pyridoxine (vitamin B6) | 0.94 mg | 72% |
| Folate (vitamin B9) | 121 µg | 30% |
| Cobalamin (vitamin B12) | 1.3 µg | 53% |
| Choline | 103 mg | 24% |
| Vitamin A | 305 µg | 44% |
| Vitamin C | 29.6 mg | 40% |
| Vitamin D (D2 + D3) | 29.4 IU | 5% |
| Vitamin E | 1.1 mg | 7% |
| Vitamin K | 76 µg | 84% |
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
1.6 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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