Chicken Teriyaki Don (Teriyaki Chicken Rice Bowl)
鶏の照り焼き丼 · Tori no Teriyaki Don
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Tori no teriyaki don is a donburi, a bowl of steamed rice topped with sweet-savory teriyaki chicken. The marinade is just soy sauce, sake, mirin and a touch of ginger, so the flavor is gentle enough for small children while still tasting like the teriyaki everyone knows. Baking the chicken in a toaster oven or oven instead of pan-frying keeps it hands-off, and chopping it small before it goes on the rice makes every spoonful easy for little ones to manage.
Wheat-free, but uses soy sauce (made with wheat). Japanese school-lunch allergy menus usually allow it, so check with your doctor. How to read the labels
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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 griceJapanese short-grain white rice (japonica), which cooks up soft and slightly sticky. The amount listed is for uncooked rice. Substitute: Sushi rice, or another short-grain or medium-grain rice such as Calrose.
- 75 gchicken thigh
Seasonings
- 2.6 gsoy sauce
- 0.6 gsakeSake (Japanese rice wine) is used in small amounts to soften the smell of fish and meat and add depth. Japanese "cooking sake" often contains added salt. Some alcohol can remain after short cooking. If you prefer no alcohol for children, use the substitute. Substitute: The same amount of water (the taste will be a little simpler), or dry white wine.
- 2.6 gmirinMirin is a sweet Japanese rice seasoning that adds gentle sweetness and a glossy finish. Hon-mirin (true mirin) contains about 14% alcohol; "mirin-style seasoning" has little or no alcohol. Some alcohol can remain after short cooking. If you prefer no alcohol for children, use the substitute. Substitute: For each tablespoon of mirin, use 1 tablespoon water plus 1 to 2 teaspoons sugar.
- 0.3 gginger paste (tube)Grated ginger sold ready to use in a squeeze tube, a staple in Japanese kitchens. Japanese school lunch kitchens grate fresh ginger for its aroma, but for cooking at home Aoi says the tube works just fine. Tube pastes often contain added salt, oil and other ingredients, so check the label. Substitute: Use freshly grated ginger in the same amount. 1 teaspoon of paste is about 5 g.
- 0.8 gwhite sesame seeds
About the Japanese ingredients in this recipe
- rice (米)
- Japanese short-grain white rice (japonica), which cooks up soft and slightly sticky. The amount listed is for uncooked rice. Substitute: Sushi rice, or another short-grain or medium-grain rice such as Calrose.
- sake (酒)
- Sake (Japanese rice wine) is used in small amounts to soften the smell of fish and meat and add depth. Japanese "cooking sake" often contains added salt. Some alcohol can remain after short cooking. If you prefer no alcohol for children, use the substitute. Substitute: The same amount of water (the taste will be a little simpler), or dry white wine.
- mirin (みりん)
- Mirin is a sweet Japanese rice seasoning that adds gentle sweetness and a glossy finish. Hon-mirin (true mirin) contains about 14% alcohol; "mirin-style seasoning" has little or no alcohol. Some alcohol can remain after short cooking. If you prefer no alcohol for children, use the substitute. Substitute: For each tablespoon of mirin, use 1 tablespoon water plus 1 to 2 teaspoons sugar.
- ginger paste (tube) (しょうがチューブ)
- Grated ginger sold ready to use in a squeeze tube, a staple in Japanese kitchens. Japanese school lunch kitchens grate fresh ginger for its aroma, but for cooking at home Aoi says the tube works just fine. Tube pastes often contain added salt, oil and other ingredients, so check the label. Substitute: Use freshly grated ginger in the same amount. 1 teaspoon of paste is about 5 g.
Directions
Video is in Japanese and may show a different version of this dish (other ingredients or steps). Follow the ingredients and steps on this page, especially when cooking for allergies.
- 1
Cut the chicken into pieces of about 20 g each.
- 2
Combine all the seasonings in a bowl, add the chicken and rub the marinade in well. Let it rest in the refrigerator for about 15 minutes.
- 3
Arrange the chicken on a baking tray and bake in a toaster oven (or an oven preheated to 200°C / 400°F) for about 15 minutes.
- 4
Chop the baked chicken, pile it over the cooked rice and sprinkle with white sesame seeds.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 411 kcal | 822 kcal | 411 kcal |
| Protein | 17.4 g | 34.8 g | 17.4 g |
| Fat | 11.9 g | 23.7 g | 11.9 g |
| Carbohydrates | 59.6 g | 119.1 g | 59.6 g |
| Fiber | 0.6 g | 1.2 g | 0.6 g |
| Salt equivalent | 0.5 g | 0.9 g | 0.5 g |
| Calcium | 18 mg | 36 mg | 18 mg |
| Iron | 1 mg | 2.1 mg | 1 mg |
| Potassium | 298.5 mg | 597 mg | 298.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 411 kcal | 17.4 g | 11.9 g | 59.6 g | 0.6 g | 0.5 g | 18 mg | 1 mg | 298.5 mg |
| 1 adult serving | 822 kcal | 34.8 g | 23.7 g | 119.1 g | 1.2 g | 0.9 g | 36 mg | 2.1 mg | 597 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.
