Chicken Nuggets
チキンナゲット
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Homemade-style chicken nuggets are always a hit with little ones, and this version from the preschool kitchen is made with ground chicken breast and a little firm tofu. The tofu keeps the nuggets moist and soft even once they have cooled, which makes them just as good in a lunchbox as they are hot from the pan. The mixture is shaped by hand and pressed flat in the oil, so each nugget is small, light and easy for a child to pick up. There is no milk or dairy in the recipe, and a dab of ketchup on the side is all they need.
Toddlers to adults. The whole family can eat this exactly as written.
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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.
- 114 gground chicken (breast)
- 24 gfirm tofu
- 6.6 gflour
- 3 gmayonnaise
- 0.5 gsalt
- to tastepepper
- to tasteoil for deep-frying
- 6.6 gketchup
Directions
Video is in Japanese — the steps below are synced to it, so tap ▶ on a step to jump to that moment.
- 1
Set the tofu on a sheet of paper towel to drain.
- 2
Put the ground chicken, the drained tofu from step 1, flour, mayonnaise, salt, and pepper in a bowl and mix, mashing the tofu as you go, until the mixture becomes sticky. (Mash the tofu well so no lumps remain and it blends into the meat. For children with an egg allergy, use an egg-free mayonnaise-style dressing in place of the mayonnaise.)
- 3
Pour about 2 cm of oil into a frying pan and heat it to 170°C (340°F). Put a little oil in a small container, dip a spoon in it, and coat one hand with oil, then grab a handful of the mixture. Squeeze a round ball of the mixture out between your thumb and index finger and scoop it off with the spoon. (Oiling your hand and the spoon helps the mixture release cleanly. Smoothing the surface before you scoop gives a neater shape.)
- 4
Drop the mixture into the oil and press it flat with the spoon into a nugget shape. Fry for about 5 minutes, turning occasionally, until golden brown, then serve with ketchup. (The nuggets puff up a little as they fry, so be bold and press them quite flat. If you feel rushed, it is fine to turn off the heat before adding the mixture.)
Tips for Best Results
- Instead of binding the mixture with beaten egg, a little tofu keeps the nuggets from turning tough as they cool, so they stay moist and soft.
- They taste great cold, so they are perfect for lunchboxes. Adding grated Parmesan to the mixture for a cheesy version works nicely too.
Freezing
After frying, let the nuggets cool, then pack them in freezer bags, one meal's worth per bag, and freeze. To serve, reheat in the microwave.
Keeps for: about 2 weeks (best eaten as soon as possible).
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 340.5 kcal | 681 kcal | 340.5 kcal |
| Protein | 21.9 g | 43.8 g | 21.9 g |
| Fat | 26 g | 51.9 g | 26 g |
| Carbohydrates | 7.4 g | 14.7 g | 7.4 g |
| Fiber | 0.6 g | 1.2 g | 0.6 g |
| Salt equivalent | 0.9 g | 1.8 g | 0.9 g |
| Calcium | 33 mg | 66 mg | 33 mg |
| Iron | 1.4 mg | 2.7 mg | 1.4 mg |
| Potassium | 340.5 mg | 681 mg | 340.5 mg |
| Phosphorus | 151.5 mg | 303 mg | 151.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | Phosphorus | |
|---|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 340.5 kcal | 21.9 g | 26 g | 7.4 g | 0.6 g | 0.9 g | 33 mg | 1.4 mg | 340.5 mg | 151.5 mg |
| 1 adult serving | 681 kcal | 43.8 g | 51.9 g | 14.7 g | 1.2 g | 1.8 g | 66 mg | 2.7 mg | 681 mg | 303 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.
Cooking for bigger kids? See the elementary-school portion of this recipe.
