Chicken Nuggets (Wheat-Free)
チキンナゲット（小麦なし）
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
These are the chicken nuggets we serve at preschool: ground chicken blended with firm tofu, held together with potato starch and a spoonful of egg-free mayonnaise instead of a flour-and-egg batter. The tofu keeps them light and tender, so even toddlers who are still getting used to chewing meat can manage them easily. They use no wheat or egg, and a little ketchup on the side is all the sauce they need.
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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
- 75 gground chicken
- 15 gfirm tofu
Seasonings
- 4.5 gpotato starch (katakuriko)Japanese potato starch used for thickening sauces and coating fried foods. Substitute: Cornstarch: start with the same amount and add a little more if it is still thin. It thickens a little less than potato starch and needs a couple of minutes at a gentle bubble to reach full thickness.
- 2.1 gegg-free mayonnaise (Mayodore)A Japanese egg-free mayonnaise-style dressing. Substitute: Any egg-free or vegan mayonnaise.
- 0.2 gsalt
- to tastepepper
- 6 gvegetable oil
- 3 gketchup
About the Japanese ingredients in this recipe
- potato starch (katakuriko) (かたくり粉)
- Japanese potato starch used for thickening sauces and coating fried foods. Substitute: Cornstarch: start with the same amount and add a little more if it is still thin. It thickens a little less than potato starch and needs a couple of minutes at a gentle bubble to reach full thickness. Read the guide: Katakuriko (Japanese Potato Starch) and What to Use Instead → Guide: japanese-school-lunch.com/articles/katakuriko-potato-starch/
- egg-free mayonnaise (Mayodore) (マヨドレ)
- A Japanese egg-free mayonnaise-style dressing. Substitute: Any egg-free or vegan mayonnaise.
Directions
- 1
Place the tofu in a colander and let it drain.
- 2
In a bowl, combine the ground chicken, the drained tofu from step 1, the potato starch, the egg-free mayonnaise (Mayodore), and the salt and pepper. Mash the tofu as you go and mix until the mixture becomes sticky.
- 3
Scoop up the mixture with a spoon, shaping it into nugget shapes as you go, and deep-fry in oil at 170°C (340°F). (Tip: pour a little oil into a small container and dip the spoon in it before scooping - the mixture will slide off the spoon much more easily.)
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 222 kcal | 444 kcal | 222 kcal |
| Protein | 14.3 g | 28.5 g | 14.3 g |
| Fat | 17 g | 33.9 g | 17 g |
| Carbohydrates | 4.9 g | 9.9 g | 4.9 g |
| Fiber | 0.2 g | 0.3 g | 0.2 g |
| Salt equivalent | 0.5 g | 0.9 g | 0.5 g |
| Calcium | 19.5 mg | 39 mg | 19.5 mg |
| Iron | 0.9 mg | 1.8 mg | 0.9 mg |
| Potassium | 217.5 mg | 435 mg | 217.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 222 kcal | 14.3 g | 17 g | 4.9 g | 0.2 g | 0.5 g | 19.5 mg | 0.9 mg | 217.5 mg |
| 1 adult serving | 444 kcal | 28.5 g | 33.9 g | 9.9 g | 0.3 g | 0.9 g | 39 mg | 1.8 mg | 435 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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