Fu Rusk (Crispy Sugar-Butter Wheat Gluten Snack)
お麩のラスク · Ofu no Rasuku
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Fu are airy little cakes of dried wheat gluten, most often dropped into miso soup, but toasted with butter and sugar they turn into a crisp, melt-in-the-mouth rusk that children love. This snack needs just three ingredients and a few minutes in the toaster oven, so it comes together in no time. The light, crunchy texture makes it easy for small children to eat, and it is a fun way to use up a pack of fu sitting in the pantry.
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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
- 6 gfu (dried wheat gluten cakes)Light, airy dried cakes made from wheat gluten that soak up broth like little sponges in soups. Substitute: Small cubes of bread or plain croutons, or omit.
Seasonings
- 6 gunsalted butter
- 2.8 gsugar
About the Japanese ingredients in this recipe
- fu (dried wheat gluten cakes) (麩)
- Light, airy dried cakes made from wheat gluten that soak up broth like little sponges in soups. Substitute: Small cubes of bread or plain croutons, or omit.
Directions
- 1
Pour the melted butter over the fu and toss so that every piece is coated.
- 2
Add the sugar and mix to coat.
- 3
Arrange the fu from step 2 on a baking sheet lined with parchment paper and bake in a toaster oven (or an oven preheated to 180°C / 350°F) for about 5 minutes, until crisp.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 75 kcal | 150 kcal | 75 kcal |
| Protein | 1.8 g | 3.6 g | 1.8 g |
| Fat | 5.1 g | 10.2 g | 5.1 g |
| Carbohydrates | 6.1 g | 12.3 g | 6.1 g |
| Fiber | 0.2 g | 0.3 g | 0.2 g |
| Salt equivalent | 0 g | 0 g | 0 g |
| Calcium | 3 mg | 6 mg | 3 mg |
| Iron | 0.3 mg | 0.6 mg | 0.3 mg |
| Potassium | 9 mg | 18 mg | 9 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 75 kcal | 1.8 g | 5.1 g | 6.1 g | 0.2 g | 0 g | 3 mg | 0.3 mg | 9 mg |
| 1 adult serving | 150 kcal | 3.6 g | 10.2 g | 12.3 g | 0.3 g | 0 g | 6 mg | 0.6 mg | 18 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.
