Apple Mushi-pan (Japanese Steamed Cakes)
りんご蒸しパン（乳なし） · Ringo Mushi-pan
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Mushi-pan are soft, fluffy Japanese steamed cakes, a classic afternoon snack in preschool kitchens because they need no oven and stay moist and gentle for little mouths. In this version, small cubes of apple are simmered with a little sugar until tender before being folded into the batter, so every bite has a pocket of soft, sweet fruit. The batter is made with soy milk instead of dairy, which keeps it friendly for children who cannot have milk while still giving a tender, rich crumb. Kids love watching the cups puff up in the steamer, and the mild sweetness means they are happy to eat them plain.
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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
- 1.5 gsugar (for the apples)
- 1.2 gbaking powder
- 7.5 gsugar
- 27 gsweetened soy milk (Japanese chosei tonyu)Japanese 'prepared' soy milk that is lightly sweetened and flavored to taste milder than plain soy milk. Substitute: Regular (original, lightly sweetened) soy milk from the supermarket.
- 5.4 gvegetable oil
About the Japanese ingredients in this recipe
- sweetened soy milk (Japanese chosei tonyu) (調製豆乳)
- Japanese 'prepared' soy milk that is lightly sweetened and flavored to taste milder than plain soy milk. Substitute: Regular (original, lightly sweetened) soy milk from the supermarket.
Directions
- 1
Cut the apple into 1 cm cubes. Put the apple and the sugar (for the apples) in a small pot 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 soy milk and mix until almost no dry flour remains, then add the cooked apple from step 1 and the vegetable oil and mix.
- 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 | 6.8 g | 13.5 g | 6.8 g |
| Carbohydrates | 35.8 g | 71.7 g | 35.8 g |
| Fiber | 1.2 g | 2.4 g | 1.2 g |
| Salt equivalent | 0.2 g | 0.3 g | 0.2 g |
| Calcium | 43.5 mg | 87 mg | 43.5 mg |
| Iron | 0.5 mg | 0.9 mg | 0.5 mg |
| Potassium | 144 mg | 288 mg | 144 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 214.5 kcal | 3.5 g | 6.8 g | 35.8 g | 1.2 g | 0.2 g | 43.5 mg | 0.5 mg | 144 mg |
| 1 adult serving | 429 kcal | 6.9 g | 13.5 g | 71.7 g | 2.4 g | 0.3 g | 87 mg | 0.9 mg | 288 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.
