について Maze Gohan (Mixed Rice)
Rice mixed with seasoned ingredients after cooking — salmon, edamame, pickles
How to Make Maze Gohan (Mixed Rice) (Traditional & Healthy Version)
Maze Gohan, also known as Japanese mixed rice, is a beloved home-style dish found across Japan’s kitchens. This comforting meal combines steamed Japanese short-grain rice (gohan) with a harmonious blend of seasonal vegetables, lean proteins like chicken, and umami-rich seasonings such as soy sauce, mirin, and dashi. The ingredients are gently mixed (maze) into the rice, allowing their flavors to infuse each grain, resulting in a delicious and balanced one-bowl meal. Maze Gohan reflects the Japanese philosophy of mottainai (waste nothing), often using seasonal or leftover ingredients to create a nourishing and satisfying dish. Its taste is savory, subtly sweet, and full of umami, making it a crowd-pleaser across generations. Typically served in small bowls (chawan), Maze Gohan is beautifully garnished with green onions or nori strips, enhancing both visual appeal and flavor. With its simple preparation and adaptability, this rice dish is perfect for a wholesome breakfast or lunch, embodying the essence of Japanese comfort food.
材料(1 medium chawan (rice bowl)分)
- 1 cup (uncooked) Japanese short-grain rice (hakumai)
- 1 cup Dashi stock (kombu or katsuo dashi preferred)
- 80g Chicken breast (skinless, boneless, cut into small cubes)
- 1/4 medium Carrot (julienned)
- 2 Shiitake mushrooms (fresh, thinly sliced)
- 2 tbsp Edamame (shelled, boiled)
- 1 tbsp Soy sauce (shoyu)
- 1/2 tbsp Mirin (sweet rice wine)
- 1/2 tsp Sesame oil
- 1 stalk Green onion (finely sliced, for garnish) - オプション
- as needed Nori strips (for garnish) - オプション
作り方
- 1
Rinse the Japanese short-grain rice in cold water until the water runs clear. Drain well.
3 minutes
Rinsing removes excess starch and results in fluffier rice.
- 2
Combine the rinsed rice and dashi stock in a rice cooker or heavy pot. Let it soak for 10 minutes.
10 minutes
Soaking helps the rice grains absorb flavor and cook evenly.
- 3
Add chicken, carrot, shiitake mushrooms, edamame, soy sauce, mirin, and sesame oil evenly over the soaked rice. Do not stir.
2 minutes
Layering ingredients preserves texture and enhances presentation.
- 4
Cook the rice mixture using your rice cooker's normal setting or bring to a boil, then simmer on low for 15 minutes if using a pot.
15 minutes
Do not lift the lid during cooking to retain steam.
この料理が健康的な理由
This traditional Japanese mixed rice is a healthy choice due to its emphasis on whole foods, lean protein, and seasonal vegetables. With minimal oil and careful seasoning, Maze Gohan delivers maximum umami with fewer calories. Its fiber content supports digestion, while balanced macros make it suitable for weight management, muscle building, or general wellness. Eating Maze Gohan as part of a varied diet can support heart health and sustained energy.
Maze Gohan is a nutritious, balanced dish featuring lean protein from chicken, fiber-rich vegetables like carrots and edamame, and wholesome Japanese rice. The use of dashi adds minerals such as iodine, while shiitake mushrooms provide vitamin D and antioxidants. Sesame oil and soy sauce are used sparingly to enhance flavor without excess fat or sodium. This dish offers moderate protein, complex carbs, and minimal saturated fat, supporting energy and satiety.
プロのヒント
- 💡Use freshly cooked rice for the best texture and flavor.
- 💡Slice vegetables uniformly for even cooking and presentation.
- 💡Season lightly at first; you can always add more soy sauce to taste.
保存と提供
Store cooled Maze Gohan in an airtight container in the refrigerator for up to 2 days. Reheat gently in the microwave or a steamer to maintain moisture. Avoid freezing as the rice texture may change.
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 | 165.0 kcal |
| タンパク質 | 5.0 g |
| 炭水化物 | 30.0 g |
| 総脂質 | 2.0 g |
| 食物繊維 | 1.0 g |
