Mayo-Baked Chicken
鶏肉のマヨ焼き · Toriniku no Mayo-yaki
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Mayo-yaki, baking meat or fish with a coating of mayonnaise, is a staple of Japanese home cooking, and this chicken version comes from our preschool lunch menu. The mayonnaise keeps lean, skinless chicken breast moist and tender in the oven, and its gentle richness makes it easy for even picky eaters to enjoy. In preschool kitchens we use Mayodore, an egg-free mayonnaise-style dressing, and the dish is made without egg, milk or wheat; at home, an egg-free or vegan mayonnaise can be used the same way, but products differ by brand, so check the label. If you don't need to avoid egg, regular mayonnaise works just as well. Cutting the chicken into small pieces before baking means it cooks through evenly and is easy for little hands and mouths to manage.
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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 breast (skinless)
Seasonings
- 0.1 gsalt
- to tastepepper
- 7.5 gegg-free mayonnaise (Mayodore)A Japanese egg-free mayonnaise-style dressing. Substitute: Any egg-free or vegan mayonnaise.
About the Japanese ingredients in this recipe
- egg-free mayonnaise (Mayodore) (マヨドレ)
- A Japanese egg-free mayonnaise-style dressing. Substitute: Any egg-free or vegan mayonnaise.
Directions
- 1
Cut the chicken into 20 g pieces.
- 2
Rub the salt and pepper into the chicken to season it.
- 3
Toss the chicken in the mayonnaise (egg-free Mayodore) to coat.
- 4
Arrange the pieces on a baking sheet and bake in an oven preheated to 200°C (400°F) for about 30 minutes, until the surface is lightly colored.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 121.5 kcal | 243 kcal | 121.5 kcal |
| Protein | 17.5 g | 35.1 g | 17.5 g |
| Fat | 5.9 g | 11.7 g | 5.9 g |
| Carbohydrates | 0.8 g | 1.5 g | 0.8 g |
| Fiber | 0 g | 0 g | 0 g |
| Salt equivalent | 0.5 g | 0.9 g | 0.5 g |
| Calcium | 3 mg | 6 mg | 3 mg |
| Iron | 0.3 mg | 0.6 mg | 0.3 mg |
| Potassium | 279 mg | 558 mg | 279 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 121.5 kcal | 17.5 g | 5.9 g | 0.8 g | 0 g | 0.5 g | 3 mg | 0.3 mg | 279 mg |
| 1 adult serving | 243 kcal | 35.1 g | 11.7 g | 1.5 g | 0 g | 0.9 g | 6 mg | 0.6 mg | 558 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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