Tofu Tsukune (Baked Chicken and Tofu Patties)
豆腐のつくね焼き · Tofu no Tsukune-yaki
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Tsukune are Japanese minced-chicken patties, and this version stretches the chicken with firm tofu so the patties come out light and tender enough for little mouths. Finely chopped carrot, onion and hijiki seaweed are sautéed first, which brings out their sweetness and lets them disappear into the mixture, so even children who pick around vegetables usually eat these happily. Baking them on a sheet in the oven rather than pan-frying is how we do it in the preschool kitchen: it keeps the patties soft and lets you cook a whole batch at once.
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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
- 60 gfirm tofu
- 10.5 gcarrot
- 10.5 gonion
- 0.5 gdried hijiki seaweedShort, black strands of dried seaweed with a mild, earthy flavor that are soaked before simmering. Substitute: Dried wakame or arame.
- 25.5 gground chicken
Seasonings
- 2.3 gvegetable oil
- 6 gegg
- 4.9 gpanko
- 0.3 gsugar
- 0.6 gsoy sauce
- 0.2 gsalt
- 1.5 goil (for the baking sheet)
About the Japanese ingredients in this recipe
- dried hijiki seaweed (干しひじき)
- Short, black strands of dried seaweed with a mild, earthy flavor that are soaked before simmering. Substitute: Dried wakame or arame.
Directions
- 1
Briefly boil the tofu, then crumble it finely in a sieve and drain off the water thoroughly. Soak the dried hijiki in water to rehydrate it, then drain it in a sieve.
- 2
Finely chop the carrot and onion, combine them with the hijiki, and sauté well in the vegetable oil.
- 3
Combine the tofu from step 1, the vegetables from step 2, the ground chicken, egg, panko, sugar, soy sauce and salt, and mix well until the mixture becomes sticky.
- 4
Toss the mixture back and forth between your palms to knock out the air, shape it into rounds, and arrange them on a baking sheet brushed with oil. Bake in an oven preheated to 200°C (400°F) for about 20 minutes.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 156 kcal | 312 kcal | 156 kcal |
| Protein | 10.4 g | 20.7 g | 10.4 g |
| Fat | 10.5 g | 21 g | 10.5 g |
| Carbohydrates | 6.8 g | 13.5 g | 6.8 g |
| Fiber | 1.7 g | 3.3 g | 1.7 g |
| Salt equivalent | 0.3 g | 0.6 g | 0.3 g |
| Calcium | 70.5 mg | 141 mg | 70.5 mg |
| Iron | 1.2 mg | 2.4 mg | 1.2 mg |
| Potassium | 225 mg | 450 mg | 225 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 156 kcal | 10.4 g | 10.5 g | 6.8 g | 1.7 g | 0.3 g | 70.5 mg | 1.2 mg | 225 mg |
| 1 adult serving | 312 kcal | 20.7 g | 21 g | 13.5 g | 3.3 g | 0.6 g | 141 mg | 2.4 mg | 450 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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