Teriyaki Tofu Hamburg Steak (Wheat-Free)
照り焼き豆腐ハンバーグ（小麦なし） · Teriyaki Tofu Hamburg
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Tofu hamburg steak is a lighter, softer take on Japan's much-loved hamburg steak, with firm tofu worked into the pork so the patties stay tender and easy for small children to chew. Instead of egg and breadcrumbs, a little potato starch holds everything together, so this version is made without egg or milk and with no wheat flour. The patties are baked in the oven rather than pan-fried, then brushed with a simple dashi, sugar and soy sauce glaze that gives them the sweet-savory teriyaki flavor kids love.
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
- 37.5 gfirm tofu
- 37.5 gground pork
- 18 gonion
Seasonings
- 2.3 gvegetable oil
- 4.2 gpotato starch (katakuriko)Japanese potato starch used for thickening sauces and coating fried foods. Substitute: Cornstarch: start with the same amount and add a little more if it is still thin. It thickens a little less than potato starch and needs a couple of minutes at a gentle bubble to reach full thickness.
- 0.2 gsalt
- 7.5 gdashi stockJapanese soup stock, usually made from kombu (dried kelp) and/or bonito flakes; the base of most Japanese soups and simmered dishes. Substitute: Instant dashi granules dissolved in water, or a mild unsalted chicken or vegetable stock.
- 1.5 gsugar
- 1.5 gsoy sauce
About the Japanese ingredients in this recipe
- potato starch (katakuriko) (かたくり粉)
- Japanese potato starch used for thickening sauces and coating fried foods. Substitute: Cornstarch: start with the same amount and add a little more if it is still thin. It thickens a little less than potato starch and needs a couple of minutes at a gentle bubble to reach full thickness. Read the guide: Katakuriko (Japanese Potato Starch) and What to Use Instead → Guide: japanese-school-lunch.com/articles/katakuriko-potato-starch/
- dashi stock (だし汁)
- Japanese soup stock, usually made from kombu (dried kelp) and/or bonito flakes; the base of most Japanese soups and simmered dishes. Substitute: Instant dashi granules dissolved in water, or a mild unsalted chicken or vegetable stock.
Directions
- 1
Finely chop the onion. Heat the oil in a frying pan and sauté the onion well.
- 2
Combine the drained tofu (no need to pre-boil it), ground pork, sautéed onion from step 1, potato starch, and salt, and knead well until thoroughly mixed.
- 3
Shape the mixture into round patties, pressing out any air pockets, and arrange them on a baking sheet. Bake in an oven preheated to 200°C (400°F) for about 20 minutes.
- 4
Put the dashi stock, sugar, and soy sauce in a saucepan and bring to a boil. Brush the sauce over the baked patties from step 3.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 151.5 kcal | 303 kcal | 151.5 kcal |
| Protein | 9.6 g | 19.2 g | 9.6 g |
| Fat | 10.5 g | 21 g | 10.5 g |
| Carbohydrates | 7.2 g | 14.4 g | 7.2 g |
| Fiber | 0.8 g | 1.5 g | 0.8 g |
| Salt equivalent | 0.3 g | 0.6 g | 0.3 g |
| Calcium | 40.5 mg | 81 mg | 40.5 mg |
| Iron | 1 mg | 2.1 mg | 1 mg |
| Potassium | 190.5 mg | 381 mg | 190.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 151.5 kcal | 9.6 g | 10.5 g | 7.2 g | 0.8 g | 0.3 g | 40.5 mg | 1 mg | 190.5 mg |
| 1 adult serving | 303 kcal | 19.2 g | 21 g | 14.4 g | 1.5 g | 0.6 g | 81 mg | 2.1 mg | 381 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.
