Marinated Broccoli Salad
ブロッコリーのマリネ · Burokkori no Marine
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
This is a light, tangy vegetable side that shows up often on Japanese preschool lunch menus. Broccoli, carrot and shimeji mushrooms are boiled until tender, then tossed with tuna in a simple oil-and-vinegar dressing that has been warmed briefly to soften the sharpness of the vinegar, so even toddlers who usually shy away from sour flavors take to it. The tuna adds a savory note that makes the vegetables go down easily, and cutting everything small means it fits neatly on a child's spoon.
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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
- 27 gbroccoli
- 10.5 gcarrot
- 13.5 gshimeji mushroomsSmall brown-capped mushrooms sold in clusters, with a mild, slightly nutty flavor and a pleasant chew. Substitute: Oyster mushrooms or sliced button mushrooms.
- 12 gcanned tuna
Seasonings
- 3 gvegetable oil
- 3 gvinegar
- 1 gsugar
- 0.2 gsalt
About the Japanese ingredients in this recipe
- shimeji mushrooms (ぶなしめじ)
- Small brown-capped mushrooms sold in clusters, with a mild, slightly nutty flavor and a pleasant chew. Substitute: Oyster mushrooms or sliced button mushrooms.
Directions
- 1
Separate the broccoli into small florets (cutting them on the small side makes them easier for children to eat). Boil, then let them cool as they are without rinsing.
- 2
Cut the carrot into short matchsticks. Cut the shimeji mushrooms into 1 cm pieces, chopping the caps finely. Boil each separately, then rinse under running water to cool.
- 3
Drain the oil from the canned tuna. Combine the dressing ingredients and heat them to cook off the sharpness of the vinegar.
- 4
Squeeze the carrot and mushrooms from step 2 to remove excess water, then toss with the broccoli from step 1 and the tuna and dressing from step 3.
Broccoli soaks up water and turns watery if you rinse it, so let it cool as it is instead.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 81 kcal | 162 kcal | 81 kcal |
| Protein | 3.9 g | 7.8 g | 3.9 g |
| Fat | 5.7 g | 11.4 g | 5.7 g |
| Carbohydrates | 4.5 g | 9 g | 4.5 g |
| Fiber | 2.1 g | 4.2 g | 2.1 g |
| Salt equivalent | 0.3 g | 0.6 g | 0.3 g |
| Calcium | 16.5 mg | 33 mg | 16.5 mg |
| Iron | 0.3 mg | 0.6 mg | 0.3 mg |
| Potassium | 232.5 mg | 465 mg | 232.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 81 kcal | 3.9 g | 5.7 g | 4.5 g | 2.1 g | 0.3 g | 16.5 mg | 0.3 mg | 232.5 mg |
| 1 adult serving | 162 kcal | 7.8 g | 11.4 g | 9 g | 4.2 g | 0.6 g | 33 mg | 0.6 mg | 465 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.
