Japanese · side
Komatsuna Nibitashi (Simmered Greens and Fried Tofu)
小松菜と油揚げの煮びたし
Video by 奥薗壽子の日めくりレシピ【家庭料理研究家公式チャンネル】 on YouTube, in Japanese · Open on YouTube
- Pescatarian
- Gluten-free with a swap: Use tamari instead of soy sauce
- Dairy-free
- Nut-free
Contains: Gluten, Fish, Sesame, Soy. Check labels on stock, sauces and spice mixes.
A light side of leafy greens and fried tofu: about 65 kcal and 4 g net carbs a serve, with 2.6 g added sugar from the mirin; rich in vitamins C and K from the komatsuna.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 7
Method
The cook speaks Japanese; every step is written here in English. Tap a time to watch that step in the video. For subtitles, tap CC in the video, then Settings › Subtitles › Auto-translate › English.
- Cut the komatsuna into bite-size lengths, then cut the base of the stems apart and rinse well where grit collects between them. 1:12
- Cut the abura-age into short strips; there is no need to blanch it, as its oil adds richness to the dish. 2:51
- Mix the seasoning: 1 tbsp each of soy sauce, mirin and water. That is all the liquid the dish needs, because the greens release their own. 3:24
- Heat a frying pan, add a little sesame oil and stir-fry the stems first. Once they are coated and starting to soften, add the leaves. 4:33
- When the leaves just wilt, pour in the seasoning, toss everything together and add the abura-age. 5:35
- Cover, turn the heat to low and steam for 1 minute, then turn off the heat and leave covered about 5 minutes so the greens cook through and soak up the flavour. 5:55
- Toss in the bonito flakes and serve warm or cold. 8:01
Tip. Serves 3 as a side (our estimate; the cook gives an 'easy-to-make' batch). Keeps 2–3 days in the fridge and is good cold. Spinach or bok choy work the same way.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 3
Where the energy comes from one serve
- Net carbs 26%
- Protein 26%
- Fat 48%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Vitamins & minerals % of a day, one serve · tap for more
Vitamin C High33%
30 mg a serve, mostly from komatsuna (100%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin K High26%
31 µg a serve, mostly from komatsuna (97%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin A Source18%
162 µg a serve, mostly from komatsuna (100%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Selenium Source13%
7 µg a serve, mostly from katsuobushi (61%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Folate Source12%
47 µg a serve, mostly from komatsuna (93%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Omega-3 Source10%
0.2 g a serve, mostly from abura-age (68%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Show the other 9
Vitamin B69%
0.2 mg a serve, mostly from komatsuna (84%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Calcium8%
103 mg a serve, mostly from komatsuna (68%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin B128%
0.2 µg a serve, mostly from katsuobushi (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Iron6%
1.1 mg a serve, mostly from komatsuna (49%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Potassium5%
220 mg a serve, mostly from komatsuna (78%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium5%
23 mg a serve, mostly from komatsuna (56%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Zinc3%
0.4 mg a serve, mostly from abura-age (46%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin E1%
0.1 mg a serve, mostly from komatsuna (61%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin D0%
0.1 µg a serve, mostly from katsuobushi (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by 奥薗壽子の日めくりレシピ【家庭料理研究家公式チャンネル】; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.