Chicken Tenderloin Mayo Salad
鶏ささみのマヨサラダ
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
This is a simple side salad from the preschool lunch menu: hand-shredded chicken tenderloin, soft cabbage, cucumber, and peeled tomato brought together with a creamy mayo-style dressing and just a little soy sauce for depth. Every vegetable is briefly boiled rather than served raw, which is how Japanese school kitchens keep things safe for small children and also gives a tender texture that toddlers find easy to chew. The dressing uses Mayodore, an egg-free Japanese mayonnaise; regular mayonnaise works too, but it contains egg. Always check the product label, as brands differ. The mild, creamy flavor makes this an easy way to get cabbage and tomato onto a picky eater's plate.
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
Added. Open the recipe helper (bottom right) → ☰ Menu → 🛒 Shopping list to see the ingredients for your family size.
Printing uses the number of adults and children set under Ingredients, so set those first.
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
- 40.5 gcabbage
- 27 gtomato
- 13.5 gcucumber
Seasonings
- 5.4 gegg-free mayonnaise (Mayodore)A Japanese egg-free mayonnaise-style dressing. Substitute: Any egg-free or vegan mayonnaise.
- 1 gsoy sauce
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
Boil the chicken tenderloin, cool it under running water, then shred it finely by hand.
- 2
Cut the cabbage and cucumber into short, thin strips. Boil each separately, then rinse under running water to cool.
- 3
Cut the stem end off the tomato and score a shallow cross in the bottom. Boil in hot water for about 20 seconds; as soon as the skin starts to peel back, drain in a colander and cool under running water. Peel and cut into 1 cm dice. The tomato releases liquid once cut, so keep it in the colander until you are ready to combine everything.
- 4
Squeeze the cabbage and cucumber to remove excess water, then toss with the shredded chicken, the diced tomato, and the seasonings.
When blanching the tomato to peel it, heating it too long makes it watery, so take it out as soon as the skin starts to peel back.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 61.5 kcal | 123 kcal | 61.5 kcal |
| Protein | 4.2 g | 8.4 g | 4.2 g |
| Fat | 3.3 g | 6.6 g | 3.3 g |
| Carbohydrates | 4.4 g | 8.7 g | 4.4 g |
| Fiber | 1.2 g | 2.4 g | 1.2 g |
| Salt equivalent | 0.3 g | 0.6 g | 0.3 g |
| Calcium | 21 mg | 42 mg | 21 mg |
| Iron | 0.2 mg | 0.3 mg | 0.2 mg |
| Potassium | 220.5 mg | 441 mg | 220.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 61.5 kcal | 4.2 g | 3.3 g | 4.4 g | 1.2 g | 0.3 g | 21 mg | 0.2 mg | 220.5 mg |
| 1 adult serving | 123 kcal | 8.4 g | 6.6 g | 8.7 g | 2.4 g | 0.6 g | 42 mg | 0.3 mg | 441 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.
