Microwave Spinach Shiraae (Mashed Tofu Salad)
ほうれん草の白和え【レンジ】 · Horenso no Shiraae
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Shiraae, literally "white dressing," is a classic Japanese side dish in which vegetables are tossed with mashed tofu seasoned with sesame, miso and a little sugar. The creamy, gently sweet tofu softens the taste of the spinach, which is why even children who usually push greens aside tend to eat this one happily, and the chikuwa adds a savory note they love. This version is made entirely in the microwave, so there is no pot to watch - just drain the tofu well so the dressing stays thick rather than watery.
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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
- 15 gcarrot
- 15 gchikuwa (tube-shaped fish cake)A Japanese fish cake made by grilling fish paste around a stick, leaving a hollow center. Substitute: Other Japanese fish cake such as kamaboko, or surimi crab sticks; check labels, as fish cakes often contain egg white and wheat.
- 45 gfirm tofu
- 18 gspinach
- 2.7 gground white sesame seeds
Seasonings
- 48 gbonito and kombu dashiJapanese soup stock made from dried bonito flakes and kombu kelp, the everyday base for soups and simmered dishes. Substitute: Instant dashi granules dissolved in water, or a light vegetable or chicken stock.
- 0.3 gsugar
- 0.6 gsoy sauce
- 2.1 glight rice misoA pale, salty rice miso, the standard everyday miso in Japan. Substitute: Any light, white, or awase (blended) miso.
- 2.1 gsugar
About the Japanese ingredients in this recipe
- chikuwa (tube-shaped fish cake) (ちくわ)
- A Japanese fish cake made by grilling fish paste around a stick, leaving a hollow center. Substitute: Other Japanese fish cake such as kamaboko, or surimi crab sticks; check labels, as fish cakes often contain egg white and wheat.
- bonito and kombu dashi (かつお・昆布だし汁)
- Japanese soup stock made from dried bonito flakes and kombu kelp, the everyday base for soups and simmered dishes. Substitute: Instant dashi granules dissolved in water, or a light vegetable or chicken stock.
- light rice miso (米みそ（淡色辛みそ）)
- A pale, salty rice miso, the standard everyday miso in Japan. Substitute: Any light, white, or awase (blended) miso.
Directions
- 1
Cut the carrot into thin strips about 4 cm long, and slice the chikuwa into half-moons.
- 2
Wrap the tofu in paper towels, set it on a microwave-safe plate and microwave at 1200W for about 1 minute (2 minutes at 600W). Once it is cool enough to handle, put it in a fine-mesh sieve and mash it. Keep alternating between mashing and letting it sit so the water drains away. (Repeat until no more liquid comes out.)
- 3
Put the carrot, chikuwa, spinach, dashi and sugar in a microwave-safe bowl, cover with plastic wrap and microwave at 1200W for about 2 minutes 30 seconds (5 minutes at 600W). Remove the wrap and microwave again at 1200W for about 1 minute 30 seconds (3 minutes at 600W). Drain off all the cooking liquid and let cool slightly.
- 4
Add the drained tofu, soy sauce, sesame, miso and sugar to the vegetables and toss to combine. Chill in the refrigerator.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 90 kcal | 180 kcal | 90 kcal |
| Protein | 6.6 g | 13.2 g | 6.6 g |
| Fat | 4.2 g | 8.4 g | 4.2 g |
| Carbohydrates | 7.4 g | 14.7 g | 7.4 g |
| Salt equivalent | 0.8 g | 1.5 g | 0.8 g |
| Calcium | 93 mg | 186 mg | 93 mg |
| Iron | 1.7 mg | 3.3 mg | 1.7 mg |
| Energy | Protein | Fat | Carbs | Salt equiv. | Calcium | Iron | |
|---|---|---|---|---|---|---|---|
| 1 serving | 90 kcal | 6.6 g | 4.2 g | 7.4 g | 0.8 g | 93 mg | 1.7 mg |
| 1 adult serving | 180 kcal | 13.2 g | 8.4 g | 14.7 g | 1.5 g | 186 mg | 3.3 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.
