Cornflake-Crusted Baked Chicken
鶏肉のコーンフレーク焼き
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
This is one of those preschool lunch dishes that disappears from plates in no time: small pieces of chicken thigh tossed in egg-free mayonnaise and pressed into crushed cornflakes, then baked until the coating turns golden and crisp. The cornflakes give a satisfying crunch that reminds children of fried chicken, but everything is done in the oven, so there is no deep-frying and very little oil. We use Mayodore, a Japanese egg-free mayonnaise-style dressing, so the dish is made without egg. Regular mayonnaise works just as well if egg is not a concern.
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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 gchicken thigh
Seasonings
- 0.1 gsalt
- to tastepepper
- 7.5 gegg-free mayonnaise (Mayodore)A Japanese egg-free mayonnaise-style dressing. Substitute: Any egg-free or vegan mayonnaise.
- 15 gcornflakes
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 20 g pieces.
- 2
Rub the salt and pepper into the chicken to season it.
- 3
Toss the chicken in the mayonnaise (Mayodore), then press each piece into the coarsely crushed cornflakes so the coating sticks.
- 4
Arrange the coated chicken on a baking sheet and bake in an oven preheated to 180°C (350°F) for about 25 minutes.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 241.5 kcal | 483 kcal | 241.5 kcal |
| Protein | 13.7 g | 27.3 g | 13.7 g |
| Fat | 15.3 g | 30.6 g | 15.3 g |
| Carbohydrates | 13.2 g | 26.4 g | 13.2 g |
| Fiber | 0.3 g | 0.6 g | 0.3 g |
| Salt equivalent | 0.8 g | 1.5 g | 0.8 g |
| Calcium | 4.5 mg | 9 mg | 4.5 mg |
| Iron | 0.6 mg | 1.2 mg | 0.6 mg |
| Potassium | 234 mg | 468 mg | 234 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 241.5 kcal | 13.7 g | 15.3 g | 13.2 g | 0.3 g | 0.8 g | 4.5 mg | 0.6 mg | 234 mg |
| 1 adult serving | 483 kcal | 27.3 g | 30.6 g | 26.4 g | 0.6 g | 1.5 g | 9 mg | 1.2 mg | 468 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.
