Apple Mushi-pan (Japanese Steamed Cake)
りんご蒸しパン · Ringo Mushi-pan
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Mushi-pan is a fluffy Japanese steamed cake made from a simple flour-and-milk batter, and it is a classic afternoon snack at preschools across Japan. Here the batter is studded with small cubes of apple that have been simmered with sugar until tender, so every bite is soft and gently sweet. Steaming keeps the crumb moist and tender, which suits toddlers who are still learning to chew, and there is no egg in the recipe. Cooking the apple first also softens it enough that even small children can manage the pieces easily.
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Ingredients
Amounts for 1 child (1 serving). An adult counts as 2 servings.
One serving here is 1.5× the portion served to a child in a Japanese preschool, sized for Western appetites. An adult counts as two servings. Tap an ingredient to check it off.
Ingredients
- 15 gapple
- 30 gflour
Seasonings
- 9 gsugar
- 1.2 gbaking powder
- 27 mlmilk
- 5.4 gvegetable oil
Directions
- 1
Cut the apple into 1 cm dice. Put the apple and sugar in a saucepan and simmer until the apple is soft.
- 2
Put the flour, baking powder, and sugar in a bowl and whisk well to combine.
- 3
Add the milk and mix until almost no dry flour remains, then add the apple from step 1 and the vegetable oil and mix through.
- 4
Pour the batter into a tray or cups, arrange in a steamer, cover, and steam over high heat for about 10 minutes.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 214.5 kcal | 429 kcal | 214.5 kcal |
| Protein | 3.5 g | 6.9 g | 3.5 g |
| Fat | 6.9 g | 13.8 g | 6.9 g |
| Carbohydrates | 35.8 g | 71.7 g | 35.8 g |
| Fiber | 0.9 g | 1.8 g | 0.9 g |
| Salt equivalent | 0.2 g | 0.3 g | 0.2 g |
| Calcium | 64.5 mg | 129 mg | 64.5 mg |
| Iron | 0.2 mg | 0.3 mg | 0.2 mg |
| Potassium | 138 mg | 276 mg | 138 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 214.5 kcal | 3.5 g | 6.9 g | 35.8 g | 0.9 g | 0.2 g | 64.5 mg | 0.2 mg | 138 mg |
| 1 adult serving | 429 kcal | 6.9 g | 13.8 g | 71.7 g | 1.8 g | 0.3 g | 129 mg | 0.3 mg | 276 mg |
Values are per serving (1.5× the Japanese preschool portion); an adult serving is double. They were calculated by a licensed Japanese nutritionist using the Standard Tables of Food Composition in Japan. "Salt equivalent" is sodium × 2.54, the standard Japanese measure. Allergen flags cover egg, milk and wheat only and come from the nutritionist's records. Soy sauce and miso are made with wheat but are usually allowed on Japanese wheat-free school menus, so check with your doctor.
