Coleslaw Salad
コールスローサラダ
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
This is the coleslaw we serve in preschool kitchens, and it looks a little different from the creamy version many people know. Instead of mayonnaise, the vegetables are dressed with a simple mix of oil, vinegar, salt and pepper that is briefly heated to soften the sharpness of the vinegar, so even small children who shy away from sour flavors take to it. The vegetables are cut into short, fine strips and blanched, which makes them tender and easy for little mouths to chew, and the sweet pops of corn keep kids coming back for more. Because there is no mayonnaise, it is naturally egg- and dairy-free as well.
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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 gcabbage
- 18 gcucumber
- 9 gcarrot
- 15 gwhole kernel corn (canned or frozen)
Seasonings
- 2.6 gvegetable oil
- 2.6 gvinegar
- 0.3 gsalt
- to tastepepper
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
Cut the cabbage, cucumber and carrot into short, fine strips (julienne).
- 2
Boil the vegetables from step 1 and the corn separately (if using canned corn, skip the heating and simply drain it), then rinse under cold 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 them with the dressing from step 3.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 49.5 kcal | 99 kcal | 49.5 kcal |
| Protein | 0.9 g | 1.8 g | 0.9 g |
| Fat | 2.7 g | 5.4 g | 2.7 g |
| Carbohydrates | 6.1 g | 12.3 g | 6.1 g |
| Fiber | 1.7 g | 3.3 g | 1.7 g |
| Salt equivalent | 0.5 g | 0.9 g | 0.5 g |
| Calcium | 24 mg | 48 mg | 24 mg |
| Iron | 0.2 mg | 0.3 mg | 0.2 mg |
| Potassium | 154.5 mg | 309 mg | 154.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 49.5 kcal | 0.9 g | 2.7 g | 6.1 g | 1.7 g | 0.5 g | 24 mg | 0.2 mg | 154.5 mg |
| 1 adult serving | 99 kcal | 1.8 g | 5.4 g | 12.3 g | 3.3 g | 0.9 g | 48 mg | 0.3 mg | 309 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.
