焼きそば

焼きそば

麺類日本

150
kcal
7g
Protein
20g
Carbs
5g
Fat
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について Yakisoba

Stir-fried noodles with vegetables and sweet-savory sauce — festival staple

How to Make Yakisoba (Traditional & Healthy Version)

準備: 15分
調理: 20分
2 人分
簡単

Yakisoba, a beloved Japanese stir-fried noodle dish, captures the essence of Japan's street food culture with its irresistible aroma and vibrant flavors. Originating from the Showa era, Yakisoba is commonly enjoyed at festivals (matsuri), and is a staple of teppan-yaki stalls across Japan. The dish features wheat-based chukamen noodles tossed with seasonal vegetables, tender slices of pork, and a distinctive savory-sweet sauce that brings out a rich umami profile. In Japan, Yakisoba is not only a comfort food but also a symbol of communal dining, often prepared on a hot plate (teppan) and shared among friends and family. Its versatility allows for a variety of fresh, local ingredients such as cabbage (kyabetsu), carrots, bean sprouts (moyashi), and shiitake mushrooms, making it both nourishing and visually appealing. The combination of textures and flavors creates a satisfying meal that is both hearty and balanced, perfect for anyone seeking a healthy yet authentic Japanese noodle experience. Choosing Yakisoba as a meal aligns with Japan's cultural appreciation for seasonal produce and mindful eating. Its fusion of tender noodles, crisp vegetables, and lean protein makes it ideal for those tracking calories and nutritional intake, without sacrificing taste or tradition. Whether enjoyed at home or during a lively festival, Yakisoba continues to be a favorite among all generations for its comforting flavors and health-conscious adaptability.

糖尿病対応 ダイエット向き お子様向き ヴィーガン対応可
アレルゲン: gluten

材料(1 medium bowl (approx. 300g) per serving分)

  • 200g Chukamen (Japanese wheat noodles) (yakisoba noodles)
  • 80g Pork loin (thinly sliced (buta))
  • 1 cup Cabbage (kyabetsu, shredded)
  • 1/3 cup Carrot (julienned)
  • 1/4 cup Onion (sliced)
  • 1/2 cup Bean sprouts (moyashi)
  • 2 Shiitake mushrooms (sliced) - オプション
  • 3 tbsp Yakisoba sauce (store-bought or homemade)
  • 1 tsp Low-sodium soy sauce (shoyu)
  • 1 clove Garlic (minced) - オプション
  • 2 tsp Sesame oil (goma abura)
  • 1 tsp Aonori (seaweed flakes) (for garnish) - オプション
  • 1 tbsp Pickled ginger (beni shoga, for garnish) - オプション

作り方

  1. 1

    Prepare all vegetables by shredding cabbage, julienning carrot, slicing onion and mushrooms, and rinsing bean sprouts.

    5 minutes

    Use seasonal vegetables for optimal freshness and nutrition.

  2. 2

    Heat 1 teaspoon sesame oil in a large nonstick pan or teppan over medium heat. Add pork slices and cook until just browned.

    5 minutes

    Do not overcook pork to keep it tender.

  3. 3

    Add onion, garlic, and carrots to the pan. Stir-fry for 2-3 minutes until just softened.

    3 minutes

    Stir continuously for even cooking and flavor.

  4. 4

    Add cabbage, bean sprouts, and mushrooms. Stir-fry for another 3-4 minutes, maintaining a crisp texture.

    4 minutes

    Do not overcrowd the pan; cook in batches if needed.

この料理が健康的な理由

This healthy Yakisoba recipe is lower in fat and sodium compared to many restaurant versions, thanks to lean pork and minimal oil. Incorporating a variety of colorful vegetables increases fiber and micronutrient intake, promoting satiety and digestive health. The dish is filling yet light, making it suitable for calorie-conscious eaters and those seeking balanced meals without sacrificing authentic Japanese flavors.

Yakisoba provides a balanced combination of complex carbohydrates from wheat noodles, lean protein from pork, and a spectrum of vitamins and minerals from seasonal vegetables like cabbage, carrots, and bean sprouts. Shiitake mushrooms add antioxidants and dietary fiber. Using low-sodium soy sauce and sesame oil keeps the fat and sodium content moderate, supporting heart health and metabolic function. The vegetables contribute folate, vitamin C, potassium, and phytonutrients essential for overall wellness.

プロのヒント

  • 💡Tip 1: Loosen noodles before stir-frying to prevent sticking.
  • 💡Tip 2: Use a hot pan for quick cooking and vibrant color.
  • 💡Tip 3: Garnish with aonori and beni shoga for authentic flavor and presentation.

保存と提供

Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in a pan or microwave, adding a splash of water to maintain noodle texture.

最適な提供方法: Breakfast or Lunch

栄養成分

栄養素100gあたり
エネルギー150.0 kcal
タンパク質7.0 g
炭水化物20.0 g
総脂質5.0 g
食物繊維2.0 g

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