Recipes · Japanese · Main Courses
Hayashi Rice (Japanese Beef Stew over Rice)
One serving has 753 kcal and 36 g protein, and at least a fifth of a woman's daily need of cobalamin (165%), zinc (134%), selenium (99%), niacin (89%), manganese (74%) and pyridoxine (70%). Ready in 60 minutes.
- Preparation: 15 min
- Cooking: 45 min
- Makes: 1 serving (691 g)
- Difficulty: Medium
- Diets: High protein
- Contains: alcohol, beef, celery, dairy, fish, gluten, sulphite
Ingredients
- 130 g Beef chuck, raw
- 70 g Onions, raw
- 40 g Mushrooms, white button, raw
- 15 g Tomato paste
- 30 g Wine, red
- 8 g Butter, unsalted
- 10 g Flour, all-purpose
- 10 g Ketchup
- 150 g Beef broth
- 5 g Worcestershire sauce
- 220 g Rice, white, long-grain, cooked
- 3 g Sugar
Method
- Cut the beef into thin strips and slice the onion and mushrooms.
- Melt the butter in a pot and cook the onion over medium-low heat for 8-10 minutes until soft and golden.
- Add the beef and mushrooms and cook for 3-4 minutes until the beef is browned.
- Sprinkle in the flour and stir for a minute, then add the red wine and cook off the alcohol smell for a minute.
- Stir in the tomato paste, ketchup, beef broth, Worcestershire sauce and sugar, and simmer uncovered for 25-30 minutes, stirring occasionally, until thickened and the beef is tender.
- Spoon the hot rice into a bowl and ladle the beef stew alongside or over it to serve.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 753 kcal | 36% |
| Carbohydrates | 87.8 g | |
| Water | 532 mL | |
| Fiber | 3.4 g | 11% |
| Protein | 36.4 g | 76% |
| Tryptophan | 0.39 g | |
| Threonine | 1.4 g | |
| Isoleucine | 1.4 g | |
| Leucine | 2.7 g | |
| Lysine | 2.5 g | |
| Methionine | 0.88 g | |
| Cystine | 0.42 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.6 g | |
| Histidine | 1 g | |
| Fat | 25.9 g | |
| Monounsaturated | 11.1 g | |
| Polyunsaturated | 1.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.1 g | |
| Saturated | 12.1 g | |
| Trans-Fats | 1.1 g | |
| Cholesterol | 103 mg | |
| Calcium | 82 mg | 8% |
| Copper | 0.49 mg | 54% |
| Iron | 7.4 mg | 41% |
| Magnesium | 78.9 mg | 25% |
| Manganese | 1.3 mg | 74% |
| Phosphorus | 442 mg | 63% |
| Potassium | 1,086 mg | 23% |
| Selenium | 54.3 µg | 99% |
| Sodium | 831 mg | |
| Zinc | 10.7 mg | 134% |
| Thiamin (vitamin B1) | 0.62 mg | 56% |
| Riboflavin (vitamin B2) | 0.56 mg | 51% |
| Niacin (vitamin B3) | 12.4 mg | 89% |
| Pantothenic acid (vitamin B5) | 2.5 mg | 50% |
| Pyridoxine (vitamin B6) | 0.91 mg | 70% |
| Folate (vitamin B9) | 177 µg | 44% |
| Cobalamin (vitamin B12) | 4 µg | 165% |
| Choline | 114 mg | 27% |
| Vitamin A | 74.2 µg | 11% |
| Vitamin C | 10.4 mg | 14% |
| Vitamin D (D2 + D3) | 9.3 IU | 2% |
| Vitamin E | 1.3 mg | 9% |
| Vitamin K | 5 µg | 6% |
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.
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