Curry-Baked Chicken (Wheat-Free)
鶏肉のカレー焼き（小麦なし） · Toriniku no Karē-yaki
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
This is a simple main dish from our preschool lunch menu: bite-sized pieces of chicken thigh rubbed with salt, then with a mix of curry powder and joshinko (Japanese rice flour), and baked in the oven. The rice flour takes the place of wheat flour, and it still helps the curry seasoning cling to the meat while it crisps lightly in the oven. Because it is baked rather than fried, it uses very little oil, and the gentle curry aroma is just enough to tempt children without being spicy. We cut the chicken into small pieces so it cooks through evenly and is easy for little hands and mouths to manage. The dish is made without egg, milk or wheat.
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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
- 0.3 gsalt
- 0.2 gcurry powder
- 3.8 gjoshinko (Japanese non-glutinous rice flour)Fine flour milled from regular short-grain rice, used for chewy Japanese sweets like dango. Substitute: Plain rice flour (not glutinous/sweet rice flour).
- 1.5 gvegetable oil
About the Japanese ingredients in this recipe
- joshinko (Japanese non-glutinous rice flour) (上新粉)
- Fine flour milled from regular short-grain rice, used for chewy Japanese sweets like dango. Substitute: Plain rice flour (not glutinous/sweet rice flour).
Directions
- 1
Cut the chicken into 20 g pieces and rub in the salt.
- 2
Mix the joshinko and curry powder together and rub the mixture into the chicken.
- 3
Grease a baking sheet with the oil and arrange the chicken on it so that both sides of each piece are coated with oil. Bake in an oven preheated to 200°C (400°F) for about 20 minutes.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 169.5 kcal | 339 kcal | 169.5 kcal |
| Protein | 12.8 g | 25.5 g | 12.8 g |
| Fat | 12.1 g | 24.3 g | 12.1 g |
| Carbohydrates | 3.2 g | 6.3 g | 3.2 g |
| Fiber | 0 g | 0 g | 0 g |
| Salt equivalent | 0.5 g | 0.9 g | 0.5 g |
| Calcium | 6 mg | 12 mg | 6 mg |
| Iron | 0.5 mg | 0.9 mg | 0.5 mg |
| Potassium | 223.5 mg | 447 mg | 223.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 169.5 kcal | 12.8 g | 12.1 g | 3.2 g | 0 g | 0.5 g | 6 mg | 0.5 mg | 223.5 mg |
| 1 adult serving | 339 kcal | 25.5 g | 24.3 g | 6.3 g | 0 g | 0.9 g | 12 mg | 0.9 mg | 447 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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