Marmalade-Simmered Chicken (Wheat-Free)
鶏肉のマーマレード煮（小麦なし） · Toriniku no Marmalade-ni
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Orange marmalade might sound like an unusual partner for chicken, but a spoonful stirred into a soy sauce simmer gives the meat a gentle sweetness and a glossy glaze that children love. The chicken is first dusted with joshinko rice flour and baked, then finished slowly in the sauce, which keeps it soft and easy for little ones to chew.
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
- 75 gchicken thigh
Seasonings
- 3.6 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 gwater
- 0.6 ggarlic paste (tube)Grated garlic sold ready to use in a squeeze tube, a staple in Japanese kitchens. Japanese school lunch kitchens grate fresh garlic for its aroma, but for cooking at home Aoi says the tube works just fine. Tube pastes often contain added salt, oil and other ingredients, so check the label. Substitute: Use freshly grated garlic in the same amount. 1 teaspoon of paste is about 5 g.
- 16.5 gorange marmalade
- 2.7 gsakeSake (Japanese rice wine) is used in small amounts to soften the smell of fish and meat and add depth. Japanese "cooking sake" often contains added salt. Some alcohol can remain after short cooking. If you prefer no alcohol for children, use the substitute. Substitute: The same amount of water (the taste will be a little simpler), or dry white wine.
- 2.7 gsoy sauce
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).
- garlic paste (tube) (にんにくチューブ)
- Grated garlic sold ready to use in a squeeze tube, a staple in Japanese kitchens. Japanese school lunch kitchens grate fresh garlic for its aroma, but for cooking at home Aoi says the tube works just fine. Tube pastes often contain added salt, oil and other ingredients, so check the label. Substitute: Use freshly grated garlic in the same amount. 1 teaspoon of paste is about 5 g.
- sake (酒)
- Sake (Japanese rice wine) is used in small amounts to soften the smell of fish and meat and add depth. Japanese "cooking sake" often contains added salt. Some alcohol can remain after short cooking. If you prefer no alcohol for children, use the substitute. Substitute: The same amount of water (the taste will be a little simpler), or dry white wine.
Directions
- 1
Cut the chicken into 20 g pieces and coat them in the joshinko rice flour.
- 2
Arrange the pieces on a baking sheet and bake in an oven preheated to 200°C (400°F) for about 10 minutes.
- 3
Put the water, garlic, marmalade, sake, and soy sauce in a pot and bring to a boil.
- 4
Add the chicken and simmer over low heat until the sauce clings to the meat. (Marmalade burns easily, so keep an eye on the pot and adjust the heat as needed.)
Three things keep this chicken tender: coating it in joshinko rice flour before baking, using marmalade in the sauce, and simmering it over low heat.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 199.5 kcal | 399 kcal | 199.5 kcal |
| Protein | 12.8 g | 25.5 g | 12.8 g |
| Fat | 10.6 g | 21.3 g | 10.6 g |
| Carbohydrates | 13.8 g | 27.6 g | 13.8 g |
| Fiber | 0.2 g | 0.3 g | 0.2 g |
| Salt equivalent | 0.6 g | 1.2 g | 0.6 g |
| Calcium | 9 mg | 18 mg | 9 mg |
| Iron | 0.5 mg | 0.9 mg | 0.5 mg |
| Potassium | 238.5 mg | 477 mg | 238.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 199.5 kcal | 12.8 g | 10.6 g | 13.8 g | 0.2 g | 0.6 g | 9 mg | 0.5 mg | 238.5 mg |
| 1 adult serving | 399 kcal | 25.5 g | 21.3 g | 27.6 g | 0.3 g | 1.2 g | 18 mg | 0.9 mg | 477 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.
