Japanese · lunch, dinner
Oyakodon Chicken and Egg Rice Bowl
Video by Just One Cookbook on YouTube · Open on YouTube
- Gluten-free with a swap: Use tamari in place of soy sauce and check that the dashi contains no wheat
- Dairy-free
- Nut-free
Contains: Gluten, Fish, Egg, Soy. Check labels on stock, sauces and spice mixes.
Chicken thigh and four eggs give about 49 g of protein a serve, and it is rich in selenium, zinc and vitamin B12; nothing is fried. The mirin and sugar add about 12 g of sugar a serve, so it is a hearty rather than light bowl.
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Ingredients 10
Method
Tap a time to watch that step in the video.
- Trim the chicken thighs, cut into 1-inch strips along the grain, then slice on an angle into 1-inch pieces of even thickness. Toss with the sake and rest 5 minutes. Slice the onion and green onion. 0:32
- In a medium frying pan with the heat off, stir together the dashi, soy sauce, mirin and sugar until the sugar dissolves. 1:18
- Lay the onion in a single layer in the sauce and spread the chicken evenly on top. Bring to a simmer over medium heat, then lower to medium-low and cook uncovered about 5 minutes, flipping the chicken halfway, until cooked through and the onion is soft. 1:45
- Crack the eggs into a bowl and cut through the whites a few times with chopsticks without fully mixing, so you get a marbled finish. 2:31
- Raise the heat to medium and drizzle the eggs in a circle over the chicken, whites first. Avoid the pan edges, which overcook. Cover briefly if you want the whites to set faster. 2:53
- Scatter over the green onion and cook on low until the eggs are as set as you like; traditionally they stay slightly soft. 3:30
- Spoon rice into two bowls, slide the chicken and egg on top and drizzle over a little of the pan sauce. Add shichimi or sansho pepper if you like heat. 3:44
Tip. Swap in brown rice for extra fibre and add a side of blanched greens or miso soup. Works with firm tofu instead of chicken for a vegetarian version; use kombu dashi.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 2
Where the energy comes from one serve
- Net carbs 47%
- Protein 26%
- Fat 27%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Lower-carb idea. About 79% of the 88 g of net carbs come from the japanese short-grain rice. To cut carbs, try cauliflower rice instead, or half and half.
One serve has about 54% of a day’s sodium. Use less salt, stock or sauce, or a reduced-salt version, to bring it down.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High139%
77 µg a serve, mostly from eggs (40%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B12 High72%
1.7 µg a serve, mostly from eggs (63%). 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.
Zinc High48%
5.3 mg a serve, mostly from boneless skinless chicken thighs (52%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin B6 High42%
0.7 mg a serve, mostly from boneless skinless chicken thighs (52%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Magnesium High21%
88 mg a serve, mostly from japanese short-grain rice (34%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Iron High20%
3.6 mg a serve, mostly from boneless skinless chicken thighs (38%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin A Source19%
174 µg a serve, mostly from eggs (86%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Folate Source19%
77 µg a serve, mostly from eggs (57%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin K Source17%
21 µg a serve, mostly from green onion (75%). 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.
Potassium Source15%
690 mg a serve, mostly from boneless skinless chicken thighs (40%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin D Source12%
2.3 µg a serve, mostly from eggs (95%). 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.
Omega-3 Source11%
0.2 g a serve, mostly from boneless skinless chicken thighs (43%). 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 3
Calcium9%
112 mg a serve, mostly from eggs (45%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin E9%
1.4 mg a serve, mostly from eggs (71%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin C6%
5.6 mg a serve, mostly from onion (75%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
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 Just One Cookbook; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.