Marmalade-Simmered Chicken
鶏肉のマーマレード煮 · Toriniku no Marmalade-ni
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Orange marmalade might sound like an unusual thing to cook chicken in, but it makes a wonderfully glossy glaze with just a spoonful of soy sauce and sake behind it. The gentle sweetness and hint of citrus win children over quickly, and the chicken comes out tender enough for little ones to manage. The chicken is dusted with flour and baked first, then finished briefly in the sauce, so the pan work is short and there is no deep-frying.
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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 gflour
- 6 mlwater
- 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
- 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 with flour.
- 2
Arrange the chicken 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 baked chicken to the sauce and simmer over low heat until the sauce clings to the pieces. (Marmalade burns easily, so keep an eye on the pot and adjust the heat as needed.)
Three things keep the chicken tender: coating it in 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 | 12.9 g | 25.8 g | 12.9 g |
| Fat | 10.6 g | 21.3 g | 10.6 g |
| Carbohydrates | 13.7 g | 27.3 g | 13.7 g |
| Fiber | 0.3 g | 0.6 g | 0.3 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 | 240 mg | 480 mg | 240 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 199.5 kcal | 12.9 g | 10.6 g | 13.7 g | 0.3 g | 0.6 g | 9 mg | 0.5 mg | 240 mg |
| 1 adult serving | 399 kcal | 25.8 g | 21.3 g | 27.3 g | 0.6 g | 1.2 g | 18 mg | 0.9 mg | 480 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.
