Recipes · Japanese · Main Courses
Takikomi Gohan (Seasoned Rice with Chicken and Vegetables)
One serving has 472 kcal and 24 g protein, and at least a fifth of a woman's daily need of manganese (73%), niacin (69%), selenium (60%), folate (55%), thiamin (54%) and phosphorus (45%). Ready in 45 minutes.
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- Preparation: 15 min
- Cooking: 30 min
- Makes: 1 serving (338 g)
- Difficulty: Easy
- Diets: Dairy-free
- Contains: alcohol, celery, fish, gluten, poultry, soy, sulphite
Ingredients
- 85 g Rice, white, short-grain
- 60 g Chicken thighs, boneless, skinless, raw
- 25 g Carrots, raw
- 20 g Mushrooms, shiitake, raw
- 15 g Tofu, fried
- 10 g Soy sauce
- 8 g Wine, fortified, sweet
- 110 g Fish stock
- 5 g Scallions, raw
Method
- Rinse the rice and drain well.
- Cut the chicken into small pieces, and finely dice the carrot, shiitake and fried tofu.
- Combine the rice, chicken, carrot, shiitake, fried tofu, soy sauce, mirin (sweet fortified wine stand-in) and fish stock (dashi stand-in) in a rice cooker or heavy pot.
- Cook as you would plain rice: bring to a simmer uncovered briefly, then cover and cook on the lowest heat for about 15 minutes, until the liquid is absorbed.
- Turn off the heat and let it steam, covered, for 10 minutes without lifting the lid.
- Fluff gently with a fork, scatter with scallion, and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 472 kcal | 22% |
| Carbohydrates | 74.8 g | |
| Water | 227 mL | |
| Fiber | 4.4 g | 15% |
| Protein | 23.9 g | 50% |
| Tryptophan | 0.25 g | |
| Threonine | 0.97 g | |
| Isoleucine | 1 g | |
| Leucine | 1.8 g | |
| Lysine | 1.6 g | |
| Methionine | 0.52 g | |
| Cystine | 0.32 g | |
| Phenylalanine | 0.97 g | |
| Tyrosine | 0.77 g | |
| Valine | 1.1 g | |
| Histidine | 0.6 g | |
| Fat | 6.8 g | |
| Monounsaturated | 1.8 g | |
| Polyunsaturated | 2.7 g | |
| Docosahexaenoic Acid (DHA) | 0.12 g | |
| Eicosapentaenoic Acid (EPA) | 0.11 g | |
| Omega-6 | 2.1 g | |
| Saturated | 1.4 g | |
| Trans-Fats | 0.01 g | |
| Cholesterol | 56.4 mg | |
| Calcium | 112 mg | 11% |
| Copper | 0.38 mg | 42% |
| Iron | 5.4 mg | 30% |
| Magnesium | 59.6 mg | 19% |
| Manganese | 1.3 mg | 73% |
| Phosphorus | 318 mg | 45% |
| Potassium | 532 mg | 11% |
| Selenium | 32.9 µg | 60% |
| Sodium | 850 mg | |
| Zinc | 2.7 mg | 33% |
| Thiamin (vitamin B1) | 0.59 mg | 54% |
| Riboflavin (vitamin B2) | 0.28 mg | 25% |
| Niacin (vitamin B3) | 9.6 mg | 69% |
| Pantothenic acid (vitamin B5) | 1.5 mg | 30% |
| Pyridoxine (vitamin B6) | 0.55 mg | 42% |
| Folate (vitamin B9) | 219 µg | 55% |
| Cobalamin (vitamin B12) | 0.48 µg | 20% |
| Choline | 62.9 mg | 15% |
| Vitamin A | 217 µg | 31% |
| Vitamin C | 2.4 mg | 3% |
| Vitamin D (D2 + D3) | 4.2 IU | 1% |
| Vitamin E | 0.47 mg | 3% |
| Vitamin K | 16.8 µg | 19% |
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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