Marmalade-Glazed Pork (Wheat-Free)
豚肉のマーマレード焼き（小麦なし） · Butaniku no Marmalade Yaki
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Orange marmalade and soy sauce make a sweet-savory glaze that children love. The pork is rubbed with joshinko (rice flour) before marinating, which helps the sauce cling and keeps the thin slices tender in the oven. Baking the pork on a sheet pan instead of pan-frying is how we handle large batches in the preschool kitchen, and it means no standing at the stove at home either. This dish is made without egg or milk, and with no wheat flour.
Wheat-free, but uses soy sauce (made with wheat). Japanese school-lunch allergy menus usually allow it, so check with your doctor. How to read the labels
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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
- 67.5 gthinly sliced pork (komagire)Small, thin offcuts of pork sold in Japan for quick stir-fries and simmered dishes. Substitute: Thinly sliced pork shoulder or loin cut into bite-size pieces.
Seasonings
- 3.5 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).
- 6 gorange marmalade
- 2.4 gsoy sauce
About the Japanese ingredients in this recipe
- thinly sliced pork (komagire) (豚こま切れ肉)
- Small, thin offcuts of pork sold in Japan for quick stir-fries and simmered dishes. Substitute: Thinly sliced pork shoulder or loin cut into bite-size pieces.
- 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 pork into 1 to 2 cm wide strips. Rub the joshinko into the meat.
- 2
Combine the soy sauce and marmalade to make a marinade, add the pork, and rub it in well.
- 3
Spread the pork out on a baking sheet and bake in an oven preheated to 180°C (350°F) for about 15 minutes.
- 4
Loosen any pieces that have stuck together and serve.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 142.5 kcal | 285 kcal | 142.5 kcal |
| Protein | 14.1 g | 28.2 g | 14.1 g |
| Fat | 6.9 g | 13.8 g | 6.9 g |
| Carbohydrates | 6.8 g | 13.5 g | 6.8 g |
| Fiber | 0 g | 0 g | 0 g |
| Salt equivalent | 0.3 g | 0.6 g | 0.3 g |
| Calcium | 4.5 mg | 9 mg | 4.5 mg |
| Iron | 0.5 mg | 0.9 mg | 0.5 mg |
| Potassium | 250.5 mg | 501 mg | 250.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 142.5 kcal | 14.1 g | 6.9 g | 6.8 g | 0 g | 0.3 g | 4.5 mg | 0.5 mg | 250.5 mg |
| 1 adult serving | 285 kcal | 28.2 g | 13.8 g | 13.5 g | 0 g | 0.6 g | 9 mg | 0.9 mg | 501 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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