Sesame Teriyaki Chicken
鶏肉の胡麻照り焼き · Tori no Goma Teriyaki
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
This is teriyaki chicken the way we make it in the preschool kitchen: bite-sized pieces of chicken thigh marinated in a gentle sugar, soy sauce and mirin mixture, then tossed with a little flour and black sesame seeds and baked instead of pan-fried. The flour holds the marinade onto the meat so every piece comes out glossy and lightly coated, while the sesame seeds add a toasty aroma and a bit of crunch. Cutting the chicken small means it fits neatly on a child's spoon or fork and cooks through evenly in the toaster oven. It is a reliable plate-cleaner at lunch and just as good tucked into a lunchbox.
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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 gflour
- 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.
Directions
- 1
Cut the chicken into pieces of about 20 g each.
- 2
Combine all the seasonings in a bowl, add the chicken and rub the marinade in well. Let it rest in the refrigerator for about 15 minutes.
- 3
Mix the flour and black sesame seeds together, add to the chicken from step 2 and rub it in until no dry flour remains.
- 4
Arrange the pieces on a baking tray and bake in a toaster oven (or 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 | 5.7 g | 11.4 g | 5.7 g |
| Fiber | 0.3 g | 0.6 g | 0.3 g |
| Salt equivalent | 0.6 g | 1.2 g | 0.6 g |
| Calcium | 16.5 mg | 33 mg | 16.5 mg |
| Iron | 0.5 mg | 0.9 mg | 0.5 mg |
| Potassium | 235.5 mg | 471 mg | 235.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 172.5 kcal | 13.1 g | 11.1 g | 5.7 g | 0.3 g | 0.6 g | 16.5 mg | 0.5 mg | 235.5 mg |
| 1 adult serving | 345 kcal | 26.1 g | 22.2 g | 11.4 g | 0.6 g | 1.2 g | 33 mg | 0.9 mg | 471 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.
