Marinated Tomato and Shimeji Mushrooms
トマトとしめじのマリネ
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
This is a refreshing little side dish from our preschool lunch menu: juicy peeled tomato, tender shimeji mushrooms and flaked tuna tossed in a simple sweet-and-sour dressing. Heating the dressing for a moment cooks off the sharp edge of the vinegar, so even children who usually shy away from anything tangy will happily eat it. Blanching and peeling the tomato and chopping the mushrooms small keeps every mouthful soft and easy for young children to manage, and the tuna adds a savory note that makes the vegetables go down easily.
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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
- 52.5 gtomato
- 15 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.
- 13.5 gcanned tuna (in oil)
Seasonings
- 3.6 gvegetable oil
- 1.8 gvinegar
- 1.5 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
Cut the shimeji mushrooms into 1 cm pieces, chopping the caps finely. Boil them, then rinse under running water to cool.
- 2
Cut the stem end off the tomato and score a shallow cross in the bottom. Blanch in boiling water for about 20 seconds, and as soon as the skin starts to peel back, tip into a colander and cool under running water. Peel, then cut into 1 cm dice. Cut tomato releases liquid, so leave it in the colander until you are ready to combine everything.
- 3
Drain the oil from the tuna. Combine the seasonings and heat them to cook off the sharpness of the vinegar.
- 4
Squeeze the mushrooms to remove excess water, then toss them with the tomato, tuna and dressing.
If the tomato sits in the hot water too long while you are blanching it for peeling, it turns watery, so lift it out as soon as the skin starts to peel back.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 88.5 kcal | 177 kcal | 88.5 kcal |
| Protein | 3.2 g | 6.3 g | 3.2 g |
| Fat | 6.8 g | 13.5 g | 6.8 g |
| Carbohydrates | 4.7 g | 9.3 g | 4.7 g |
| Fiber | 1 g | 2.1 g | 1 g |
| Salt equivalent | 0.3 g | 0.6 g | 0.3 g |
| Calcium | 3 mg | 6 mg | 3 mg |
| Iron | 0.3 mg | 0.6 mg | 0.3 mg |
| Potassium | 198 mg | 396 mg | 198 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 88.5 kcal | 3.2 g | 6.8 g | 4.7 g | 1 g | 0.3 g | 3 mg | 0.3 mg | 198 mg |
| 1 adult serving | 177 kcal | 6.3 g | 13.5 g | 9.3 g | 2.1 g | 0.6 g | 6 mg | 0.6 mg | 396 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.
