について Tebasaki (Nagoya Wings)
Nagoya-style crispy fried chicken wings with pepper
How to Make Tebasaki (Nagoya Wings) – Traditional & Healthy Version
Tebasaki, also known as Nagoya Wings, is a beloved Japanese dish that hails from Nagoya in the Aichi prefecture. Celebrated for its signature crispy skin, peppery-sweet glaze, and umami-rich flavor, Tebasaki is a favorite at izakaya (Japanese pubs) and home gatherings. Unlike typical fried chicken wings, Tebasaki is often seasoned with a unique blend of soy sauce, sake, mirin, and freshly ground black pepper, then finished with a light sprinkling of sesame seeds. This healthy adaptation uses oven-baking instead of deep frying, preserving the classic crispiness while reducing excess oil and calories. Perfect as a snack or appetizer, Tebasaki showcases the Japanese dedication to balancing flavors—sweet, salty, and spicy—in a way that excites the palate without overwhelming it. The dish is particularly popular during the spring and autumn, when gatherings celebrate the changing seasons. Its elegant presentation, often garnished with negi (green onions) and toasted sesame seeds, makes it ideal for entertaining guests or enjoying with family. Choosing seasonal ingredients and mindful cooking techniques, this Tebasaki recipe brings an authentic taste of Nagoya straight to your kitchen, supporting both flavor and health.
材料(4-5 wings per serving分)
- 10 pieces Chicken wings (tebasaki) (mid-joint and tip separated)
- 2 tbsp Soy sauce (shoyu) (low sodium preferred)
- 1 tbsp Mirin (Japanese sweet rice wine)
- 1 tbsp Sake (Japanese rice wine)
- 1 tbsp Honey (substitute for traditional sugar)
- 1 tsp Freshly ground black pepper (plus extra for garnish)
- 1 clove Garlic (grated)
- 1 tsp Ginger (grated)
- 1 tsp Toasted sesame seeds (for garnish)
- 2 tbsp Negi (Japanese green onion) (finely sliced) - オプション
作り方
- 1
Preheat your oven to 220°C (430°F). Line a baking sheet with parchment paper and place a wire rack on top to ensure even airflow.
5 minutes
A wire rack helps render fat and keeps wings crispy without frying.
- 2
Pat chicken wings dry with paper towels. Arrange wings in a single layer on the rack. Season lightly with salt and half of the black pepper.
3 minutes
Dry wings crisp up better; don't overcrowd the pan.
- 3
Bake wings for 18–20 minutes, turning halfway, until golden brown and skin is crisp.
20 minutes
For extra crispiness, broil for the last 2 minutes, watching closely.
- 4
While wings bake, combine soy sauce, mirin, sake, honey, grated garlic, and ginger in a small saucepan. Simmer over low heat for 3–4 minutes until slightly thickened.
5 minutes
Stir constantly to avoid burning the sauce.
この料理が健康的な理由
By oven-baking the wings and using a lighter, less sugary glaze, this Tebasaki recipe aligns with health-conscious eating habits. The focus on umami and natural sweetness allows for bold flavor without excess calories or unhealthy fats. Lean protein helps with satiety and muscle maintenance, making this dish a smart choice for weight management and overall wellness.
This healthy Tebasaki recipe is protein-rich thanks to lean chicken wings, which provide essential amino acids for muscle repair. Baking instead of deep frying reduces saturated fat and calorie content, while the sauce uses honey as a natural sweetener to avoid refined sugar spikes. Soy sauce and mirin contribute minerals like potassium and magnesium, while ginger and garlic offer anti-inflammatory properties. Sesame seeds add beneficial fats and micronutrients such as calcium and iron. Each serving is balanced, supporting a nutrient-dense diet.
プロのヒント
- 💡Tip 1: For extra flavor, marinate wings in a little sake and ginger for 30 minutes before baking.
- 💡Tip 2: Always use freshly ground black pepper for authentic Nagoya taste.
- 💡Tip 3: Garnish just before serving to retain color and crunch of negi and sesame seeds.
保存と提供
Store leftover Tebasaki in an airtight container in the refrigerator for up to 2 days. Reheat in a hot oven or toaster oven to revive crispiness. Avoid microwaving, as it may soften the skin.
最適な提供方法: Lunch
栄養成分
| 栄養素 | 100gあたり |
|---|---|
| エネルギー | 280.0 kcal |
| タンパク質 | 20.0 g |
| 炭水化物 | 5.0 g |
| 総脂質 | 20.0 g |
| 食物繊維 | 0.0 g |
