Roast Chicken
ローストチキン
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
This is the roast chicken we serve in the preschool kitchen: small pieces of boneless chicken thigh soaked in a simple sweet-savory marinade of soy sauce, mirin, and sugar, then baked in the oven. There is no frying and no last-minute glazing, so it is an easy main dish to get on the table. Cutting the chicken into small pieces before marinating means the flavor soaks in quickly and every bite is a size little hands can manage. The mild, slightly sweet seasoning is the kind children come back to again and again.
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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 gboneless, skinless chicken thigh
Seasonings
- 1.4 gsugar
- 2.7 gmirinMirin is a sweet Japanese rice seasoning that adds gentle sweetness and a glossy finish. Hon-mirin (true mirin) contains about 14% alcohol; "mirin-style seasoning" has little or no alcohol. Some alcohol can remain after short cooking. If you prefer no alcohol for children, use the substitute. Substitute: For each tablespoon of mirin, use 1 tablespoon water plus 1 to 2 teaspoons sugar.
- 2.7 gsoy sauce
About the Japanese ingredients in this recipe
- mirin (みりん)
- Mirin is a sweet Japanese rice seasoning that adds gentle sweetness and a glossy finish. Hon-mirin (true mirin) contains about 14% alcohol; "mirin-style seasoning" has little or no alcohol. Some alcohol can remain after short cooking. If you prefer no alcohol for children, use the substitute. Substitute: For each tablespoon of mirin, use 1 tablespoon water plus 1 to 2 teaspoons sugar.
Directions
Video is in Japanese and may show a different version of this dish (other ingredients or steps). Follow the ingredients and steps on this page, especially when cooking for allergies.
- 1
Cut the chicken into 20 g pieces.
- 2
Combine the sugar, mirin, and soy sauce to make a marinade, and marinate the chicken pieces in it.
- 3
Line a baking sheet with parchment paper and arrange the marinated chicken on it. Bake in a 200°C (400°F) oven for about 15 minutes.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 97.5 kcal | 195 kcal | 97.5 kcal |
| Protein | 14.7 g | 29.4 g | 14.7 g |
| Fat | 3.9 g | 7.8 g | 3.9 g |
| Carbohydrates | 0.9 g | 1.8 g | 0.9 g |
| Salt equivalent | 0.8 g | 1.5 g | 0.8 g |
| Calcium | 3 mg | 6 mg | 3 mg |
| Iron | 0.6 mg | 1.2 mg | 0.6 mg |
| Energy | Protein | Fat | Carbs | Salt equiv. | Calcium | Iron | |
|---|---|---|---|---|---|---|---|
| 1 serving | 97.5 kcal | 14.7 g | 3.9 g | 0.9 g | 0.8 g | 3 mg | 0.6 mg |
| 1 adult serving | 195 kcal | 29.4 g | 7.8 g | 1.8 g | 1.5 g | 6 mg | 1.2 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.
