Fu Rusks with Aonori
お麩の青のりラスク · Ofu no Aonori Rusk
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Fu, the light and airy dried wheat gluten cakes usually floated in miso soup, turn into crisp little rusks after a short spell in the oven. A quick toss in oil, a sprinkle of salt and a dusting of aonori give them a savory, sea-salty flavor that children happily crunch through, a nice change from the sweet snacks they might expect. With only four ingredients and just a few minutes of baking, this is one of those preschool snacks that is easy to put together while the kids play.
Added. Open the recipe helper (bottom right) → ☰ Menu → 🛒 Shopping list to see the ingredients for your family size.
Printing uses the number of adults and children set under Ingredients, so set those first.
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 gvegetable oil
- 0.1 gaonori (green seaweed flakes)Fine, fragrant flakes of dried green seaweed sprinkled over dishes like okonomiyaki and yakisoba. Substitute: Crumbled nori sheets, or omit.
- 0.1 gsalt
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.
- aonori (green seaweed flakes) (あおのり)
- Fine, fragrant flakes of dried green seaweed sprinkled over dishes like okonomiyaki and yakisoba. Substitute: Crumbled nori sheets, or omit.
Directions
- 1
Drizzle the oil over all of the fu and toss so it soaks in evenly (if you pour it in one spot, some pieces will soak up oil and others won't, so drizzle it over everything and mix right away).
- 2
Arrange the fu on a baking sheet lined with parchment paper and bake in an oven preheated to 180°C (350°F) for about 5 minutes, until crisp.
- 3
Toss with the salt and aonori.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 73.5 kcal | 147 kcal | 73.5 kcal |
| Protein | 1.8 g | 3.6 g | 1.8 g |
| Fat | 6.1 g | 12.3 g | 6.1 g |
| Carbohydrates | 3.3 g | 6.6 g | 3.3 g |
| Fiber | 0.2 g | 0.3 g | 0.2 g |
| Salt equivalent | 0 g | 0 g | 0 g |
| Calcium | 1.5 mg | 3 mg | 1.5 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 | 73.5 kcal | 1.8 g | 6.1 g | 3.3 g | 0.2 g | 0 g | 1.5 mg | 0.3 mg | 9 mg |
| 1 adult serving | 147 kcal | 3.6 g | 12.3 g | 6.6 g | 0.3 g | 0 g | 3 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.
