Sesame Teriyaki Chicken (Wheat-Free)
鶏肉の胡麻照り焼き（小麦なし） · Tori no Goma Teriyaki
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Bite-sized pieces of chicken thigh are marinated in a simple sweet soy sauce, tossed with black sesame seeds and joshinko (Japanese rice flour), then baked until glossy and lightly crisp. The rice flour takes the place of wheat flour and soaks up the marinade, so every piece is full of flavor. The dish is made without egg or milk and uses no wheat flour, but soy sauce is made with wheat, so check the label on your soy sauce if that matters for your family. Baking the chicken on a tray instead of frying keeps it tender and makes it easy to cook a big batch at once, which is how we do it in the preschool kitchen. The nutty sesame aroma is a favorite with small children, and the pieces are just the right size for little hands and spoons.
Wheat-free, but uses soy sauce (made with wheat). Japanese school-lunch allergy menus usually allow it, 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
- 2.1 gsugar
- 2.7 gsoy sauce
- 0.4 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.
- 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).
- 0.8 gblack sesame seeds
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.
- 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. Combine the sugar, soy sauce and mirin to make a marinade, add the chicken and rub it in well.
- 2
Mix the joshinko rice flour and black sesame seeds together, add to the chicken and rub in until no dry flour remains.
- 3
Arrange the pieces 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 | 172.5 kcal | 345 kcal | 172.5 kcal |
| Protein | 13.1 g | 26.1 g | 13.1 g |
| Fat | 11.1 g | 22.2 g | 11.1 g |
| Carbohydrates | 5.9 g | 11.7 g | 5.9 g |
| Fiber | 0.2 g | 0.3 g | 0.2 g |
| Salt equivalent | 0.6 g | 1.2 g | 0.6 g |
| Calcium | 15 mg | 30 mg | 15 mg |
| Iron | 0.5 mg | 0.9 mg | 0.5 mg |
| Potassium | 234 mg | 468 mg | 234 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 172.5 kcal | 13.1 g | 11.1 g | 5.9 g | 0.2 g | 0.6 g | 15 mg | 0.5 mg | 234 mg |
| 1 adult serving | 345 kcal | 26.1 g | 22.2 g | 11.7 g | 0.3 g | 1.2 g | 30 mg | 0.9 mg | 468 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.
