Chicken Tenderloin and Cucumber Salad
鶏ささみときゅうりのサラダ · Tori Sasami to Kyuri no Salad
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
This is a classic side dish from the preschool lunch menu: poached chicken tenderloin shredded by hand and tossed with fine strips of cucumber and carrot in a light sesame-soy dressing. Everything is cut small and cooked soft so it is easy for little mouths to chew, and the vegetables are blanched rather than served raw, which is how we handle salads in nursery kitchens. Warming the dressing briefly takes the sharp edge off the vinegar, leaving just a gentle tang that children take to readily.
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
- 13.5 gchicken tenderloin
- 30 gcucumber
- 21 gcarrot
Seasonings
- 0.9 gsesame oil
- 1.8 gvinegar
- 0.9 gsoy sauce
- 1 gsugar
- 0.2 gsalt
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
Boil the chicken tenderloin, cool it under running water, then shred it finely by hand.
- 2
Cut the cucumber and carrot into short, thin matchsticks. Boil each separately, then rinse under running water to cool.
- 3
Combine the dressing ingredients and heat them to cook off the sharpness of the vinegar.
- 4
Squeeze the vegetables from step 2 to remove excess water, then toss with the chicken from step 1 and the dressing from step 3.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 37.5 kcal | 75 kcal | 37.5 kcal |
| Protein | 3.8 g | 7.5 g | 3.8 g |
| Fat | 1 g | 2.1 g | 1 g |
| Carbohydrates | 3.9 g | 7.8 g | 3.9 g |
| Fiber | 0.9 g | 1.8 g | 0.9 g |
| Salt equivalent | 0.3 g | 0.6 g | 0.3 g |
| Calcium | 13.5 mg | 27 mg | 13.5 mg |
| Iron | 0.2 mg | 0.3 mg | 0.2 mg |
| Potassium | 181.5 mg | 363 mg | 181.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 37.5 kcal | 3.8 g | 1 g | 3.9 g | 0.9 g | 0.3 g | 13.5 mg | 0.2 mg | 181.5 mg |
| 1 adult serving | 75 kcal | 7.5 g | 2.1 g | 7.8 g | 1.8 g | 0.6 g | 27 mg | 0.3 mg | 363 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.
