Green Beans and Carrot with Tuna Mayo
いんげんと人参のツナマヨ · Ingen to Ninjin no Tsuna Mayo
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
This is one of the simplest side dishes on the preschool menu: crisp-tender green beans and carrot, cooled and tossed with flaked tuna in a light mayonnaise dressing. Tuna mayo is a flavor most children already love, and it works wonders for getting vegetables onto the plate, even for picky eaters. The carrot is cut into short, thin strips and the beans into small pieces so everything fits neatly on a small spoon. In preschool kitchens we use Mayodore, an egg-free mayonnaise, and this dish is made without egg, milk or wheat.
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
- 34.5 gcarrot
- 15 ggreen beans
- 7.5 gcanned tuna (in oil)
Seasonings
- 4.4 gegg-free mayonnaise (Mayodore)A Japanese egg-free mayonnaise-style dressing. Substitute: Any egg-free or vegan mayonnaise.
- 0.2 gsalt
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
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 carrot into short, thin strips and slice the green beans diagonally into 2 cm pieces. Boil each separately, then rinse under cold running water to cool.
- 2
Drain the oil from the canned tuna.
- 3
Squeeze the excess water from the vegetables from step 1, then toss them with the tuna from step 2 and the seasonings.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 58.5 kcal | 117 kcal | 58.5 kcal |
| Protein | 2 g | 3.9 g | 2 g |
| Fat | 4.2 g | 8.4 g | 4.2 g |
| Carbohydrates | 4.2 g | 8.4 g | 4.2 g |
| Fiber | 1.2 g | 2.4 g | 1.2 g |
| Salt equivalent | 0.3 g | 0.6 g | 0.3 g |
| Calcium | 16.5 mg | 33 mg | 16.5 mg |
| Iron | 0.2 mg | 0.3 mg | 0.2 mg |
| Potassium | 160.5 mg | 321 mg | 160.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 58.5 kcal | 2 g | 4.2 g | 4.2 g | 1.2 g | 0.3 g | 16.5 mg | 0.2 mg | 160.5 mg |
| 1 adult serving | 117 kcal | 3.9 g | 8.4 g | 8.4 g | 2.4 g | 0.6 g | 33 mg | 0.3 mg | 321 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.
