Sesame Miso Baked Chicken (Wheat-Free)
鶏肉の胡麻味噌焼き（小麦なし） · Toriniku no Goma Miso Yaki
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Goma miso yaki is chicken thigh rubbed with a gentle miso, sugar, mirin and soy sauce glaze, then tossed with white sesame seeds and baked in the oven. The seasoning is savory and lightly sweet rather than salty, so even small children take to it, and the sesame adds a toasty aroma as it bakes. Instead of wheat flour, this version uses joshinko, a Japanese rice flour, which holds the glaze on the meat and keeps it juicy. Everything is mixed in one bowl and finished on a baking sheet, so it is an easy main dish to make in quantity.
Wheat-free, but uses soy sauce and miso (made with wheat). Japanese school-lunch allergy menus usually allow them, so check with your doctor. How to read the labels
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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
- 1.8 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.
- 1 gsugar
- 1.2 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.
- 0.8 gsoy sauce
- 4.2 gjoshinko (Japanese non-glutinous rice flour)Fine flour milled from regular short-grain rice, used for chewy Japanese sweets like dango. Substitute: Plain rice flour (not glutinous/sweet rice flour).
- 1.5 gwhite sesame seeds
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.
- 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.
- joshinko (Japanese non-glutinous rice flour) (上新粉)
- Fine flour milled from regular short-grain rice, used for chewy Japanese sweets like dango. Substitute: Plain rice flour (not glutinous/sweet rice flour).
Directions
- 1
Cut the chicken into 20 g pieces. Mix together the miso, sugar, mirin, and soy sauce, then rub the mixture into the chicken.
- 2
Mix the joshinko with the white sesame seeds, add it to the chicken, and rub it in until no dry flour remains.
- 3
Arrange the chicken on a baking sheet and bake in an oven preheated to 200°C (400°F) for about 20 minutes.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 177 kcal | 354 kcal | 177 kcal |
| Protein | 13.4 g | 26.7 g | 13.4 g |
| Fat | 11.6 g | 23.1 g | 11.6 g |
| Carbohydrates | 5.6 g | 11.1 g | 5.6 g |
| Fiber | 0.3 g | 0.6 g | 0.3 g |
| Salt equivalent | 0.5 g | 0.9 g | 0.5 g |
| Calcium | 24 mg | 48 mg | 24 mg |
| Iron | 0.6 mg | 1.2 mg | 0.6 mg |
| Potassium | 237 mg | 474 mg | 237 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 177 kcal | 13.4 g | 11.6 g | 5.6 g | 0.3 g | 0.5 g | 24 mg | 0.6 mg | 237 mg |
| 1 adult serving | 354 kcal | 26.7 g | 23.1 g | 11.1 g | 0.6 g | 0.9 g | 48 mg | 1.2 mg | 474 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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