Broccoli with Bonito Flakes and Mayo
ブロッコリーのおかかマヨ · Burokkorii no Okaka Mayo
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Okaka is the Japanese name for katsuobushi, the smoky dried bonito flakes that top so many Japanese dishes. Here the flakes, a little soy sauce and mayonnaise make a mild, salty-savory dressing for tender broccoli florets, slim carrot strips and sweet corn kernels, a coating that can help children who are wary of green vegetables give them a try. We use an egg-free mayonnaise (Mayodore), and this side dish is made without egg or milk and with no wheat flour; regular mayonnaise works too, but it contains egg. The one trick is in how you cool the broccoli - see the note below.
Wheat-free, but uses soy sauce (made with wheat). Japanese school-lunch allergy menus usually allow it, so check with your doctor. How to read the labels
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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 gbroccoli
- 15 gcarrot
- 15 gwhole kernel corn (canned or frozen)
Seasonings
- 4.5 gegg-free mayonnaise (Mayodore)A Japanese egg-free mayonnaise-style dressing. Substitute: Any egg-free or vegan mayonnaise.
- 1.2 gsoy sauce
- 0.8 gkatsuobushi (dried bonito flakes)Paper-thin shavings of dried, smoked skipjack tuna that add a savory, smoky depth as a topping or stock base. Substitute: A pinch of dashi powder, or omit.
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.
- katsuobushi (dried bonito flakes) (かつお削り節)
- Paper-thin shavings of dried, smoked skipjack tuna that add a savory, smoky depth as a topping or stock base. Substitute: A pinch of dashi powder, or omit.
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
Separate the broccoli into small florets. Boil them, then leave them as they are to cool slightly.
- 2
Cut the carrot into short, thin strips. Boil the carrot and the corn separately, then rinse each under cold running water to cool.
- 3
Squeeze the carrot and corn from step 2 to remove excess water, then toss with the broccoli from step 1, the seasonings, and the bonito flakes.
Broccoli soaks up water and turns soggy if you rinse it after boiling, so let it cool on its own instead.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 61.5 kcal | 123 kcal | 61.5 kcal |
| Protein | 3.3 g | 6.6 g | 3.3 g |
| Fat | 3.2 g | 6.3 g | 3.2 g |
| Carbohydrates | 7.1 g | 14.1 g | 7.1 g |
| Fiber | 2.8 g | 5.7 g | 2.8 g |
| Salt equivalent | 0.5 g | 0.9 g | 0.5 g |
| Calcium | 24 mg | 48 mg | 24 mg |
| Iron | 0.5 mg | 0.9 mg | 0.5 mg |
| Potassium | 247.5 mg | 495 mg | 247.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 61.5 kcal | 3.3 g | 3.2 g | 7.1 g | 2.8 g | 0.5 g | 24 mg | 0.5 mg | 247.5 mg |
| 1 adult serving | 123 kcal | 6.6 g | 6.3 g | 14.1 g | 5.7 g | 0.9 g | 48 mg | 0.9 mg | 495 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.
