Teriyaki Tofu Hamburg Steak
照り焼き豆腐ハンバーグ · Teriyaki Tofu Hamburg
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Tofu hamburg steak is a lighter take on the classic Japanese hamburg steak: firm tofu is worked into the ground pork, so the patties come out soft and tender - easy for little ones to bite and chew. Instead of pan-frying, the patties bake in the oven, which keeps them moist and lets you cook a whole batch at once, just as we do in the preschool kitchen. A quick glaze of dashi, sugar and soy sauce brushed on at the end gives them that gentle teriyaki sweetness children love.
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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
- 8.3 gpanko
- 0.2 gsalt
- 7.5 mldashi 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
- 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
Video is in Japanese and may show a different version of this dish (other ingredients or steps). Follow the ingredients and steps on this page, especially when cooking for allergies.
- 1
Finely chop the onion. Heat the vegetable oil in a frying pan and cook the onion well until soft.
- 2
Combine the drained tofu (no need to blanch it), the ground pork, the onion from step 1, the panko and the salt, and knead well until evenly 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 small pan and bring to a boil. Brush the glaze over the baked patties from step 3.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 166.5 kcal | 333 kcal | 166.5 kcal |
| Protein | 10.8 g | 21.6 g | 10.8 g |
| Fat | 10.8 g | 21.6 g | 10.8 g |
| Carbohydrates | 9.3 g | 18.6 g | 9.3 g |
| Fiber | 1.4 g | 2.7 g | 1.4 g |
| Salt equivalent | 0.5 g | 0.9 g | 0.5 g |
| Calcium | 42 mg | 84 mg | 42 mg |
| Iron | 1.2 mg | 2.4 mg | 1.2 mg |
| Potassium | 202.5 mg | 405 mg | 202.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 166.5 kcal | 10.8 g | 10.8 g | 9.3 g | 1.4 g | 0.5 g | 42 mg | 1.2 mg | 202.5 mg |
| 1 adult serving | 333 kcal | 21.6 g | 21.6 g | 18.6 g | 2.7 g | 0.9 g | 84 mg | 2.4 mg | 405 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.
