Broccoli Salad
ブロッコリーのサラダ
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
This is one of the simplest side dishes on our preschool lunch menu: broccoli florets and thin strips of ham tossed in a light dressing of toasted white sesame, oil, vinegar, and a pinch of salt. The dressing is gently heated to cook off the sharp edge of the vinegar, so it stays mild enough for even the youngest children while the nutty sesame keeps them coming back for more. In preschool kitchens we also give the ham a quick dip in boiling water, which is a habit worth keeping at home when cooking for little ones.
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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
- 7.5 gham
Seasonings
- 0.3 gwhite sesame seeds
- 3 gvegetable oil
- 1.5 gvinegar
- 0.2 gsalt
Directions
- 1
Separate the broccoli into small florets and boil until tender. Cut the ham into thin strips and blanch briefly. Rinse both under cold running water to cool.
- 2
Toast the white sesame seeds. Combine the dressing ingredients and heat them to cook off the sharpness of the vinegar.
- 3
Drain the broccoli and ham from step 1 well, then toss with the dressing from step 2.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 61.5 kcal | 123 kcal | 61.5 kcal |
| Protein | 3.9 g | 7.8 g | 3.9 g |
| Fat | 4.5 g | 9 g | 4.5 g |
| Carbohydrates | 1.5 g | 3 g | 1.5 g |
| Salt equivalent | 0.3 g | 0.6 g | 0.3 g |
| Calcium | 25.5 mg | 51 mg | 25.5 mg |
| Iron | 0.6 mg | 1.2 mg | 0.6 mg |
| Energy | Protein | Fat | Carbs | Salt equiv. | Calcium | Iron | |
|---|---|---|---|---|---|---|---|
| 1 serving | 61.5 kcal | 3.9 g | 4.5 g | 1.5 g | 0.3 g | 25.5 mg | 0.6 mg |
| 1 adult serving | 123 kcal | 7.8 g | 9 g | 3 g | 0.6 g | 51 mg | 1.2 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.
