Curry-Baked Chicken
鶏肉のカレー焼き
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
This is one of the simplest main dishes to come out of the preschool kitchen: bite-size pieces of chicken thigh get a quick rub of salt, a light coating of curry powder and flour, and then go into the oven. The flour helps the curry flavor cling to the meat and keeps it juicy, while baking on an oiled sheet gives a lightly crisp surface without any deep-frying. The curry is kept mild, with just enough of that familiar aroma to draw children to the table, and cutting the chicken small makes it easy for little mouths to manage.
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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 gflour
- 1.5 gvegetable oil
Directions
- 1
Cut the chicken into 20 g pieces and rub in the salt.
- 2
Combine the flour and curry powder, then rub the mixture into the chicken from step 1.
- 3
Brush a baking sheet with the oil and arrange the chicken from step 2 on it, turning the pieces so both sides 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 g | 6 g | 3 g |
| Fiber | 0.2 g | 0.3 g | 0.2 g |
| Salt equivalent | 0.5 g | 0.9 g | 0.5 g |
| Calcium | 7.5 mg | 15 mg | 7.5 mg |
| Iron | 0.5 mg | 0.9 mg | 0.5 mg |
| Potassium | 225 mg | 450 mg | 225 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 169.5 kcal | 12.8 g | 12.1 g | 3 g | 0.2 g | 0.5 g | 7.5 mg | 0.5 mg | 225 mg |
| 1 adult serving | 339 kcal | 25.5 g | 24.3 g | 6 g | 0.3 g | 0.9 g | 15 mg | 0.9 mg | 450 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.
