Beef lovers won't be able to get enough of this Japanese beef (aka sukiyaki) fried rice. The juicily, marinated beef slices with the chewy dashi-infused rice coated with a creamy egg will have you make this recipe a regular in your kitchen. While this dish is super delicious, is it healthy?
Japanese Beef Fried Calories and Nutrition Facts Analysis
Sukiyaki fried rice is naturally a very well-balanced recipe, but it's still important to keep portion control in mind in order to make this dish fit your calorie budget. Beef also tends to be a more calorie dense protein compared to chicken or shrimp that I usually use, so portioning that mindfully is key. Here are some of the key adjustments and portions I used for this recipe:
- I used only one serving of brown rice (¼ cup uncooked)
- Bulk up the meal with high protein ingredients -- in this recipe I used 3oz beef and mixed in an egg with the rice
- Carefully portioned sukiyaki sauce to only be 117 according to the portions below
For a detailed breakdown of each ingredients, their portioning, and how they make up the nutrition profile of the sukiyaki fried rice you may refer to the table below:
FAQs, Tips, and Tricks
Yes, you can and should make fried rice with leftover rice for optimal texture and prevent sogginess. You can also make bigger portions of rice to prep for various recipes throughout the week to save time.
For a flavor boost you'll love, add in a sprinkle of dashi stock powder in the rice mixture before cooking. This will infused the rice with a delicious umami dashi flavor.
Sukiyaki sauce is typically made of soy sauce, mirin, dashi stock, sugar, and sake. When I make sukiyaki, I typically omit the sake since it is relatively high in calories and the mirin is a good substitute for providing a similar depth in the flavor. I also minimize the usage of sugar to about 1tsp since the mirin also provides a natural sweetness.
Sukiyaki sauce is moderately healthy, but can be easily portioned so that it is a manageable calorie content. In the portions below here, the sauce amounts to about 100 calories. By omitting the sake and limiting the sugar in the sauce.
If you liked this recipe, check out the following:
- Low Calorie Beef Sukiyaki recipe, which portions a traditional sukiyaki recipe into under 600 calories, making it a manageable weekday meal
- Healthy Gyudon recipe
- Oyakodon recipe: A Japanese chicken-based rice bowl
- Top 10 Favorite Low Calorie Fried Rice Recipes for more healthy and low calorie fried rice recipe
- 30 Healthy Japanese Recipes for more low calorie and high protein Japanese recipe ideas
Ingredient Notes and Substitutions
Sukiyaki Sauce
- Dashi: A classic Japanese fish stock. You can find it at most Asian grocery stores in stock powder form or order it online
- Soy sauce, sugar, and mirin: Staples in making a classic sukiyaki sauce
Fried Rice
- Brown rice: Using 1 portion, or ¼ cup uncooked, makes for a manageable portion size. You can also opt to use white rice if you'd prefer - the nutrition content difference is insignficiant
- Beef ribeye slices: You can find these slices at most Asian grocery stores. Alternatively, you can slice your own meat, following the directions from this meat slicing guide
- Togarashi, bonito flakes, and furikake: Classic Japanese cuisine garnishes. You can find these at most Asian grocery stores, although I've even seen them at Safeway from time to time. You can also order via Amazon, or choose to omit them.
How To Make The Recipe
- Begin by preparing the rice according to instructions based on rice type. I used brown rice which took about 20-25 minutes to cook in boiling water. Don't forget to add in dashi for a delicious infused dashi flavor. Put in fridge overnight for optimal texture.
- Combine the beef with the marinade ingredients. Set aside and let marinade for 5-10 minutes while you prepare the rest of the recipe.
- Spray skillet with cooking spray and sauté onions, carrots, and mushroom.
- Once the veggies have begun to soften, cook the beef by adding them to the skillet in a single layer, reserving the leftover sukiyaki sauce. Cook for about 1-2 minutes on each side, or until 75% well done.
- Add in the fried rice and break it down with a wooden spatula. Mix thoroughly with the veggies and beef while pouring in the remaining sukiyaki sauce.
- Once everything is well mixed together, move the rice to the one side and break in an egg on the other side. Once the egg begins to solidify a little, mix it into the rice to coat a delicious, cream-like texture with the rice.
- Garnish with green onions, furikake, togarashi, and bonito flakes and serve!
Japanese Beef (Sukiyaki) Fried Rice
Ingredients
Sukiyaki Sauce
- ½ tablespoon Mirin
- 1 tablespoon Soy sauce
- 1 teaspoon Sugar
- 1 teaspoon Dashi
Fried Rice
- ¼ cup Brown rice (Uncooked)
- 4 oz sliced Beef ribeye
- ¼ Carrot (Cut into small cubes)
- 1 Mushroom
- 1 Egg
- Green onion, togarashi, bonito flakes, and furikake (For garnish)
Nutrition & Macros
- 497 Calories
- 32 g Protein
- 21 g Fat
- 42 g Carbs
Instructions
- Begin by preparing the rice according to instructions based on rice type. I used brown rice which took about 20-25 minutes to cook in boiling water. Don't forget to add in dashi for a delicious infused dashi flavor. Put in fridge overnight for optimal texture.
- Combine the beef with the marinade ingredients. Set aside and let marinade for 5-10 minutes while you prepare the rest of the recipe.
- Spray skillet with cooking spray and sauté onions, carrots, and mushroom.
- Once the veggies have begun to soften, cook the beef by adding them to the skillet in a single layer, reserving the leftover sukiyaki sauce. Cook for about 1-2 minutes on each side, or until 75% well done.
- Add in the fried rice and break it down with a wooden spatula. Mix thoroughly with the veggies and beef while pouring in the remaining sukiyaki sauce.
- Once everything is well mixed together, move the rice to the one side and break in an egg on the other side. Once the egg begins to solidify a little, mix it into the rice to coat a delicious, cream-like texture with the rice.
- Garnish with green onions, furikake, togarashi, and bonito flakes and serve!
Kevin
The best fried rice ever!