Boiled Broccoli
茹でブロッコリー · Yude Burokkori
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
This is about as simple as a side dish gets: broccoli broken into small florets, boiled until tender, and served with a little mayonnaise for dipping. Small florets are easy for little hands and spoons, and the creamy dip gives even picky eaters a reason to pick them up. In preschool kitchens we use Mayodore, an egg-free mayonnaise-style dressing. Regular mayonnaise contains egg, so use it only if egg is not a concern, and check the label of any store-bought product as brands differ. With Mayodore, the dish is made without egg, milk or wheat.
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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
- 45 gbroccoli
Seasonings
- 4.5 gegg-free mayonnaise (Mayodore)A Japanese egg-free mayonnaise-style dressing. Substitute: Any egg-free or vegan mayonnaise.
About the Japanese ingredients in this recipe
- egg-free mayonnaise (Mayodore) (マヨドレ)
- A Japanese egg-free mayonnaise-style dressing. Substitute: Any egg-free or vegan mayonnaise.
Directions
- 1
Separate the broccoli into small florets and boil until tender.
- 2
Arrange on a plate and serve with the mayonnaise (Mayodore) alongside.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 42 kcal | 84 kcal | 42 kcal |
| Protein | 2.4 g | 4.8 g | 2.4 g |
| Fat | 3 g | 6 g | 3 g |
| Carbohydrates | 3.3 g | 6.6 g | 3.3 g |
| Fiber | 2.3 g | 4.5 g | 2.3 g |
| Salt equivalent | 0.2 g | 0.3 g | 0.2 g |
| Calcium | 22.5 mg | 45 mg | 22.5 mg |
| Iron | 0.6 mg | 1.2 mg | 0.6 mg |
| Potassium | 207 mg | 414 mg | 207 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 42 kcal | 2.4 g | 3 g | 3.3 g | 2.3 g | 0.2 g | 22.5 mg | 0.6 mg | 207 mg |
| 1 adult serving | 84 kcal | 4.8 g | 6 g | 6.6 g | 4.5 g | 0.3 g | 45 mg | 1.2 mg | 414 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.
