Chicken and Potato Gratin (Wheat-Free)
鶏じゃがグラタン（小麦なし）
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
This is a gratin without the white sauce: sautéed chicken and onion baked under a layer of mashed potato mixed with egg-free mayonnaise and a pinch of curry powder. Because it uses mashed potato instead of a flour-and-milk béchamel, it works for children who need to avoid wheat and dairy, and the mayonnaise keeps the topping soft and golden. The chicken is cut into small cubes so it is easy to eat with a spoon, and the gentle curry aroma is just enough to make the whole tray disappear.
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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
- 45 gchicken breast (skinless)
- 30 gonion
- 52.5 gpotato
Seasonings
- 0.1 gsalt
- 1.5 gvegetable oil
- 12 gegg-free mayonnaise (Mayodore)A Japanese egg-free mayonnaise-style dressing. Substitute: Any egg-free or vegan mayonnaise.
- 0.2 gsalt
- 0.1 gcurry powder
About the Japanese ingredients in this recipe
- egg-free mayonnaise (Mayodore) (マヨドレ)
- A Japanese egg-free mayonnaise-style dressing. Substitute: Any egg-free or vegan mayonnaise.
Directions
- 1
Cut the chicken into 1 cm cubes and rub with salt to season. Cut the onion in half lengthwise and slice thinly.
- 2
Heat the oil in a pot and sauté the onion. Once it softens, add the chicken and continue to sauté.
- 3
Boil the potatoes and mash them, then mix with the egg-free mayonnaise (Mayodore), salt and curry powder.
- 4
Line a baking tray with parchment paper and spread the chicken and onion mixture from step 2 evenly over it, then spread the mashed potato from step 3 on top. Bake in an oven preheated to 200°C (400°F) for about 15 minutes.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 169.5 kcal | 339 kcal | 169.5 kcal |
| Protein | 11.7 g | 23.4 g | 11.7 g |
| Fat | 9.5 g | 18.9 g | 9.5 g |
| Carbohydrates | 12.6 g | 25.2 g | 12.6 g |
| Fiber | 5.3 g | 10.5 g | 5.3 g |
| Salt equivalent | 0.6 g | 1.2 g | 0.6 g |
| Calcium | 7.5 mg | 15 mg | 7.5 mg |
| Iron | 0.5 mg | 0.9 mg | 0.5 mg |
| Potassium | 430.5 mg | 861 mg | 430.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 169.5 kcal | 11.7 g | 9.5 g | 12.6 g | 5.3 g | 0.6 g | 7.5 mg | 0.5 mg | 430.5 mg |
| 1 adult serving | 339 kcal | 23.4 g | 18.9 g | 25.2 g | 10.5 g | 1.2 g | 15 mg | 0.9 mg | 861 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.
Ingredients in this recipe
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