Cabbage Potato Salad with Ham
キャベツのポテトサラダ（ハム）
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Japanese-style potato salad is a fixture of home cooking and school lunches alike: the potatoes are cooked until fluffy and roughly crushed, so the salad is creamy but still has some texture. This preschool version stretches the potatoes with plenty of boiled cabbage and carrot, plus thin strips of ham that children love to spot. The trick is dressing the warm potatoes with vinegar and salt first, which brings out the flavor and means you can keep the mayonnaise light. Everything is boiled and cooled, so it is soft enough for even the smallest eaters.
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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
- 54 gpotato
- 9.5 gcarrot
- 34.5 gcabbage
- 5.4 gham
Seasonings
- 1.7 gvinegar
- 0.2 gsalt
- 8.1 gegg-free mayonnaise (Mayodore)A Japanese egg-free mayonnaise-style dressing. Substitute: Any egg-free or vegan mayonnaise.
- 0.2 gsalt
- to tastepepper
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
Cut the potato into thin quarter-rounds and boil until tender. Drain in a colander and return to the pot. Stir over the heat, crushing the potato slightly, to drive off the excess moisture. While still warm, mix in the vinegar and salt to season.
- 2
Cut the cabbage into short thin strips, the carrot into thin quarter-rounds, and the ham into thin strips, then boil each separately. Rinse under running water to cool.
- 3
Squeeze the vegetables and ham from step 2 well to remove the water, then toss with the potato from step 1, the mayonnaise (Mayodore), salt and pepper.
Stirring the boiled potato over the heat to drive off the moisture gives you a fluffy, dry-textured potato salad. Mixing in the vinegar first means the salad tastes good even with less mayonnaise.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 99 kcal | 198 kcal | 99 kcal |
| Protein | 2.4 g | 4.8 g | 2.4 g |
| Fat | 5.6 g | 11.1 g | 5.6 g |
| Carbohydrates | 12.8 g | 25.5 g | 12.8 g |
| Fiber | 5.7 g | 11.4 g | 5.7 g |
| Salt equivalent | 0.6 g | 1.2 g | 0.6 g |
| Calcium | 19.5 mg | 39 mg | 19.5 mg |
| Iron | 0.3 mg | 0.6 mg | 0.3 mg |
| Potassium | 333 mg | 666 mg | 333 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 99 kcal | 2.4 g | 5.6 g | 12.8 g | 5.7 g | 0.6 g | 19.5 mg | 0.3 mg | 333 mg |
| 1 adult serving | 198 kcal | 4.8 g | 11.1 g | 25.5 g | 11.4 g | 1.2 g | 39 mg | 0.6 mg | 666 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.
