Japanese Stir-fry

Japanese Stir-fry, often called 'Yasai Itame' or simply 'Itame', is a quick-cooked dish where vegetables and sometimes protein are sautéed in a hot pan or wok with savory sauces. It typically features a colorful mix of cabbage, bean sprouts, carrots, and onions, often with pork or shrimp, all coated in a flavorful blend of soy sauce, mirin, and sometimes oyster sauce. This versatile home-style dish is a staple in everyday Japanese cooking, known for its speed and ability to use seasonal ingredients.

🍽️ Nutrition at a glance

This dish is generally balanced but leans toward being a good source of carbohydrates and fiber from the vegetables, with moderate protein if meat or tofu is included. It provides key nutrients like vitamin C, vitamin K, and potassium, with a typical serving ranging from 250 to 350 calories depending on ingredients and sauce quantity.

Nutrition breakdown

Calories	280 kcal
Protein	12 g
Carbs	25 g
Fat	15 g
Fiber	4 g
Sugar	6 g
Sodium	680 mg
Vitamin C	45 mg
Vitamin K	70 µg
Potassium	350 mg
Vitamin A	120 µg RAE
Folate	80 µg
Manganese	0.5 mg
Iron	2.5 mg
Calcium	60 mg

Per 1 cup (200 g) · estimated, varies by recipe

💡 What's interesting

Culturally, Japanese Stir-fry is a prime example of 'ichiju sansai' (one soup, three sides) home cooking, emphasizing vegetable variety and quick preparation to preserve texture. Nutritionally, the high-heat, short-cooking method helps retain more vitamins in the vegetables compared to longer boiling or stewing.