Recipes · Japanese · Stews
Nikujaga (Simmered Meat and Potatoes)
One serving has 531 kcal and 31 g protein, and at least a fifth of a woman's daily need of cobalamin (153%), zinc (116%), pyridoxine (83%), niacin (65%), phosphorus (57%) and selenium (51%). Ready in 40 minutes.
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- Preparation: 15 min
- Cooking: 25 min
- Makes: 1 serving (558 g)
- Difficulty: Easy
- Diets: Dairy-free, High protein
- Contains: alcohol, beef, celery, fish, gluten, soy, sulphite
Ingredients
- 120 g Beef chuck, raw
- 160 g Potatoes, raw
- 60 g Onions, raw
- 30 g Carrots, raw
- 10 g Soy sauce
- 6 g Sugar
- 8 g Sake
- 8 g Wine, fortified, sweet
- 150 g Fish stock
- 6 g Vegetable oil
Method
- Cut the potato, onion and carrot into large bite-sized chunks, and slice the beef thinly.
- Heat the oil in a pot and stir-fry the beef until it changes colour, then add the onion and carrot and stir for 2 minutes.
- Add the potato, fish stock (dashi stand-in), soy sauce, sugar, sake and mirin (sweet fortified wine stand-in).
- Bring to a simmer, cover with a lid slightly ajar (or a drop lid), and cook on low heat for 20-25 minutes until the potatoes are tender and the sauce has reduced.
- Gently stir once or twice during cooking, being careful not to break up the potatoes too much.
- Serve hot as a home-style main with steamed rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 531 kcal | 25% |
| Carbohydrates | 45 g | |
| Water | 449 mL | |
| Fiber | 5.3 g | 18% |
| Protein | 31.1 g | 65% |
| Tryptophan | 0.31 g | |
| Threonine | 1.2 g | |
| Isoleucine | 1.1 g | |
| Leucine | 2.1 g | |
| Lysine | 2.3 g | |
| Methionine | 0.72 g | |
| Cystine | 0.32 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 0.91 g | |
| Valine | 1.3 g | |
| Histidine | 0.84 g | |
| Fat | 23.9 g | |
| Monounsaturated | 9.7 g | |
| Polyunsaturated | 4.7 g | |
| Docosahexaenoic Acid (DHA) | 0.15 g | |
| Eicosapentaenoic Acid (EPA) | 0.14 g | |
| Omega-6 | 3.8 g | |
| Saturated | 8.3 g | |
| Trans-Fats | 1.1 g | |
| Cholesterol | 79.2 mg | |
| Calcium | 107 mg | 11% |
| Copper | 0.39 mg | 43% |
| Iron | 4.6 mg | 25% |
| Magnesium | 79.3 mg | 26% |
| Manganese | 0.49 mg | 27% |
| Phosphorus | 399 mg | 57% |
| Potassium | 1,440 mg | 31% |
| Selenium | 28.3 µg | 51% |
| Sodium | 974 mg | |
| Zinc | 9.3 mg | 116% |
| Thiamin (vitamin B1) | 0.28 mg | 25% |
| Riboflavin (vitamin B2) | 0.35 mg | 32% |
| Niacin (vitamin B3) | 9.1 mg | 65% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 28% |
| Pyridoxine (vitamin B6) | 1.1 mg | 83% |
| Folate (vitamin B9) | 52.1 µg | 13% |
| Cobalamin (vitamin B12) | 3.7 µg | 153% |
| Choline | 119 mg | 28% |
| Vitamin A | 257 µg | 37% |
| Vitamin C | 37.7 mg | 50% |
| Vitamin D (D2 + D3) | 6 IU | 1% |
| Vitamin E | 1.1 mg | 8% |
| Vitamin K | 20.5 µg | 23% |
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
4.6 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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