Oyakodon
Moderate nutritional value
Japanese rice bowl of chicken and onion simmered in dashi with egg.
Oyakodon is a Japanese rice bowl of chicken thigh and onion simmered in dashi, soy sauce, mirin and sake, then set with softly cooked beaten egg and spooned over short-grain rice. A 465 g bowl has about 610 kcal, 30 g protein, 22 g fat and 69 g carbs, with about 1,060 mg sodium. Using skinless thigh cuts the fat by about 10 g per bowl.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 6.4g | 11.4% |
| Fat | 4.7g | 6.7% |
| Carbs | 15g | 5.0% |
| Simple Sugars | 5.25g | Estimate |
| Complex Carbs | 9.75g | Estimate |
| Water | 72g | 2.9% |
| Calories | 131 | 5.8% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 1.35 | g | 6.8% |
| Monounsaturated | 1.88 | g | 7.5% |
| Polyunsaturated | 0.97 | g | 7.5% |
| Omega-3 | 0.291 | g | Estimate |
| EPA | 1 | mg | 0.1% |
| DHA | 10 | mg | 1.1% |
| Omega-6 | 0.679 | g | Estimate |
| Trans | 0.02 | g | 1.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 0.67 | mg |
| Vitamin E | 0.22 | mg |
| Selenium | 11.4 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 25.7 | mcg | 2.9% |
| vitamin B1 | 0.027 | mg | 2.3% |
| vitamin B2 | 0.102 | mg | 7.8% |
| vitamin B3 | 1.11 | mg | 6.9% |
| vitamin B6 | 0.105 | mg | 6.2% |
| vitamin B9 | 9.11 | mcg | 2.3% |
| vitamin B12 | 0.227 | mcg | 9.5% |
| vitamin C | 0.666 | mg | 0.7% |
| vitamin D | 0.301 (12 IU) | mcg | 2.0% |
| vitamin E | 0.224 | mg | 1.5% |
| vitamin K | 2.63 | mcg | 2.2% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 18.8 | mg | 1.9% |
| iron | 0.596 | mg | 3.3% |
| magnesium | 12.4 | mg | 3.1% |
| phosphorus | 85.8 | mg | 12.3% |
| potassium | 111 | mg | 4.3% |
| sodium | 228 | mg | 9.9% |
| zinc | 0.658 | mg | 6.0% |
| copper | 0.062 | mg | 6.9% |
| manganese | 0.192 | mg | 8.3% |
| selenium | 11.4 | mcg | 20.7% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 165 | mg | 23.6% | 143% |
| Isoleucine | 295 | mg | 21.1% | 137% |
| Leucine | 514 | mg | 18.8% | 117% |
| Lysine | 466 | mg | 22.2% | 135% |
| Methionine | 267 | mg | 25.4% | 161% |
| Phenylalanine | 517 | mg | 29.5% | 175% |
| Threonine | 269 | mg | 25.6% | 150% |
| Tryptophan | 73 | mg | 26.1% | 154% |
| Valine | 348 | mg | 19.1% | 121% |
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Recipe
See full recipeIngredients
- Chicken thighs, boneless, skin on 350 g
- Onion 1 large (200 g)
- Eggs, large 6 (300 g)
- Dashi 240 ml
- Soy sauce 4 tbsp
- Mirin 4 tbsp
- Sake 2 tbsp
- Sugar 1 tbsp
- Cooked short-grain rice, hot 720 g (4 bowls)
- Mitsuba or green onions, chopped to serve (20 g)
Instructions
- 1
Cut the chicken into 2-3 cm pieces and slice the onion into thin half-moons.
- 2
Combine the dashi, soy sauce, mirin, sake and sugar in a wide pan (or cook in 2 batches in a small oyakodon pan) and bring to a boil.
- 3
Add the onion and chicken and simmer over medium heat for 7-8 minutes, turning the chicken once, until it is cooked through.
- 4
Beat the eggs lightly, leaving streaks of white, and pour two thirds of them over the chicken in a circle.
- 5
Cover and cook for 1 minute, then pour in the rest of the egg, cover and cook for 30-60 seconds until just set but still soft.
- 6
Divide the hot rice among 4 bowls and slide a quarter of the chicken, egg and sauce over each.
- 7
Scatter over the mitsuba or green onions and serve at once.