Miso Mushi-pan (Steamed Miso Cakes)
味噌蒸しパン · Miso Mushi-pan
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Mushi-pan, or Japanese steamed cakes, are a classic snack in Japanese preschools: light, fluffy and soft enough for even the youngest children to eat with their hands. This version stirs a little miso into the batter, so the cakes are gently sweet with a mellow savory note that keeps kids coming back for another bite. No oven is needed - the batter mixes up in one bowl and steams in about ten minutes - and because there is no egg, it is an easy choice when you are cooking for children with egg allergies.
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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
- 30 gflour
Seasonings
- 1.2 gbaking powder
- 7.5 gsugar
- 27 mlmilk
- 5.4 gvegetable oil
- 4.5 gmisoFermented soybean paste. Salty and savory, it is Japan's everyday seasoning for miso soup and many simmered dishes. Substitute: Any light (white or awase) miso. Misos differ in saltiness, so start with a little less and taste. Some misos are made with barley or wheat, so check the label if you avoid them.
About the Japanese ingredients in this recipe
- miso (みそ)
- Fermented soybean paste. Salty and savory, it is Japan's everyday seasoning for miso soup and many simmered dishes. Substitute: Any light (white or awase) miso. Misos differ in saltiness, so start with a little less and taste. Some misos are made with barley or wheat, so check the label if you avoid them.
Directions
- 1
Put the flour, baking powder and sugar in a bowl and whisk well to combine.
- 2
Add the milk and mix until almost no dry flour remains, then add the vegetable oil and miso and mix them in.
- 3
Pour the batter into a shallow pan or cups, arrange in a steamer, cover and steam over high heat for about 10 minutes.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 208.5 kcal | 417 kcal | 208.5 kcal |
| Protein | 4.1 g | 8.1 g | 4.1 g |
| Fat | 7.2 g | 14.4 g | 7.2 g |
| Carbohydrates | 33 g | 66 g | 33 g |
| Fiber | 0.9 g | 1.8 g | 0.9 g |
| Salt equivalent | 0.8 g | 1.5 g | 0.8 g |
| Calcium | 69 mg | 138 mg | 69 mg |
| Iron | 0.3 mg | 0.6 mg | 0.3 mg |
| Potassium | 136.5 mg | 273 mg | 136.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 208.5 kcal | 4.1 g | 7.2 g | 33 g | 0.9 g | 0.8 g | 69 mg | 0.3 mg | 136.5 mg |
| 1 adult serving | 417 kcal | 8.1 g | 14.4 g | 66 g | 1.8 g | 1.5 g | 138 mg | 0.6 mg | 273 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.
