Savory Mushi-pan (Steamed Bread)
おかず蒸しパン · Okazu Mushi-pan
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Mushi-pan is a soft, fluffy Japanese steamed bread, and it is a staple afternoon snack in preschool kitchens because it needs no oven and stays tender enough for little mouths. This is the savory version: sausage and colorful mixed vegetables are folded into a simple pancake-mix batter, so it eats more like a light meal than a sweet treat. Japanese hotcake mix is a lightly sweetened flour blend that already contains leavening, so any pancake mix with baking powder will work. The vegetables are sautéed first so they turn soft and mellow, which is exactly why children who usually push peas and corn aside happily eat them here.
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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 gpancake mixJapanese 'hotcake mix' is a sweetened pancake mix of flour, sugar, and leavening, often used as a shortcut baking mix. Brands differ, and some contain milk or egg, so check the label if you are cooking for a food allergy. Substitute: Sweetened pancake mix, or self-rising flour plus about 2 tablespoons sugar per 100 g.
- 9 gwiener sausages
- 22.5 gfrozen mixed vegetables
Seasonings
- 33 mlmilk
- 1.5 gvegetable oil
About the Japanese ingredients in this recipe
- pancake mix (ホットケーキミックス)
- Japanese 'hotcake mix' is a sweetened pancake mix of flour, sugar, and leavening, often used as a shortcut baking mix. Brands differ, and some contain milk or egg, so check the label if you are cooking for a food allergy. Substitute: Sweetened pancake mix, or self-rising flour plus about 2 tablespoons sugar per 100 g.
Directions
- 1
Cut the wiener sausages in half lengthwise, then into thin slices. Heat the vegetable oil in a frying pan and sauté the sausage together with the thawed mixed vegetables until well cooked.
- 2
Add the milk to the pancake mix and stir, then stir in the sausage and vegetables from step 1.
- 3
Pour the batter into a shallow pan or cups, arrange them in a steamer, cover, and steam over high heat for about 10 minutes.
Sautéing the sausage and vegetables well in step 1 makes the vegetables softer and easier for children to eat.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 184.5 kcal | 369 kcal | 184.5 kcal |
| Protein | 5.3 g | 10.5 g | 5.3 g |
| Fat | 6.8 g | 13.5 g | 6.8 g |
| Carbohydrates | 27.8 g | 55.5 g | 27.8 g |
| Fiber | 2 g | 3.9 g | 2 g |
| Salt equivalent | 0.5 g | 0.9 g | 0.5 g |
| Calcium | 70.5 mg | 141 mg | 70.5 mg |
| Iron | 0.3 mg | 0.6 mg | 0.3 mg |
| Potassium | 184.5 mg | 369 mg | 184.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 184.5 kcal | 5.3 g | 6.8 g | 27.8 g | 2 g | 0.5 g | 70.5 mg | 0.3 mg | 184.5 mg |
| 1 adult serving | 369 kcal | 10.5 g | 13.5 g | 55.5 g | 3.9 g | 0.9 g | 141 mg | 0.6 mg | 369 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.
