【3日間の夕飯献立】胃腸に優しい和食レシピ！食べ過ぎリセットやダイエットにも使えるヘルシーな晩ごはん3日間

【3日間の夕飯献立】胃腸に優しい和食レシピ！食べ過ぎリセットやダイエットにも使えるヘルシーな晩ごはん3日間

Thank you for watching
This time’s theme is "Gentle Japanese food that is easy to digest"
Please see the summary section for recipe quantities.
Day 1: Japanese style bean paste with tofu and komatsuna, cabbage with white soup stock, grated daikon radish, miso soup with potatoes
Side dishes using easily digestible cabbage
Heat the shredded cabbage in the microwave for 2 minutes.
Mix well, then wash with cold water and squeeze out the water.
Season easily with white soup stock
The taste differs depending on the type of white soup stock, so start with a small amount and adjust accordingly.
Sprinkle with bonito flakes and toss to taste,
and it’s like lightly pickled vegetables, so it’s also great for making ahead of time.
The main dish is a Japanese dish that is gentle on the body.
It’s easy to make with komatsuna rather than spinach.
The grater I bought at Tokyo’s Kappabashi Dougu Street
is as easy to use as the rumors say!
It’s compact and easy to put down.
It’s a little expensive, but it makes me feel good, so I’m excited about it♪
I’m going to use it with care!
Tuna and tofu except komatsuna
Fry the komatsuna in a frying pan heated with sesame oil.
Once it’s a little soft, add the tuna with the oil.
If you want to make it healthier, you can also use oil-free tuna.
Add seasonings and ginger and simmer for a while.
You don’t have to cut　the silken tofu as it will lose its shape while you add it and mix it with a ladle.
You don’t have to cut the silken tofu as it will lose its shape while you add it and mix it with a ladle.
If you crush it too much, it will look bad, so only break up large chunks.
After boiling for about 3 minutes,
add the water-soluble potato starch and mix well.
A melty side dish that is gentle on the stomach and intestines is completed.
Potatoes are one of the vegetables that are easily digested.
It is good to fry them in a fryer, but to give your stomach a rest, it is recommended to put them in soup and eat them softened.
Thinly slice the onions and potatoes
Usually I add wakame, but
this time I just used root vegetables.
We wanted to introduce a variety of dishes, so the number of menu items has increased！
Grated radish is also a side dish that is gentle on the stomach and intestines.
Finish by topping with whitebait
2nd day: Fluffy chicken hamburger, Japanese-style coleslaw salad, miso soup with komatsuna
On the 2nd day, chicken hamburger with tofu that can be used for dieting
Chop the onions
Tear the silken tofu into pieces without draining it.
The dough is soft because the water is not drained.
Mix thoroughly until the tofu is crushed well.
It’s soft, so it’s difficult to handle, but
don’t worry about the shape. If you can divide it into 6 equal parts, it’s fine.
Mix in the teriyaki flavored sauce.
Arrange them on the frying pan using a spatula.
After putting it in, I will adjust the shape somehow here.
Once it’s grilled, turn it over,
sprinkle with sake, and steam-fry for 3 minutes.
It’s very healthy because it doesn’t require much oil.
Turn off the heat, add the sauce,
turn it on again, add the sauce, and it’s done.
A healthy yet satisfying chicken burger has been completed.
Coleslaw to eat raw cabbage
Cut into slightly thick slices
Finely chop carrots
Sprinkle with salt, mix well, and let stand for 15 minutes. You
can also add cucumbers and corn to make it more colorful, but
this time I’m going to use just cabbage and carrots for a simple combination that is gentle on the stomach.
Once it becomes soft,
wash off the salt and drain. Squeeze.
Coat with sesame oil to prevent it from becoming watery.
less mayonnaise
A refreshing Japanese-style coleslaw with ponzu sauce.
Make 2 days worth of soup stock at once
Once boiled, put half into a storage container.
The ingredients for the miso soup are leftover komatsuna and frozen thin fried vegetables.
Boil it a little, then remove the miso and it’s done.
Day 3: Boiled grated salmon, ohitashi spinach, miso soup with radish
Make oroshini using raw salmon
For the chicken breast version, please see the summary section.Like
the chicken breast, the salmon is a light side dish.
Sprinkle with salt and pepper, then sprinkle with potato starch.
Use the grated radish with its juice.
Fry the salmon in a little more oil.
Once one side is cooked, flip it over and
cook for 2-3 minutes.
Add seasonings and water
Let it simmer for about 3 minutes.
Cook just enough to keep the salmon from becoming hard.
Use a little leftover radish as an ingredient for miso soup
This is also an onion that was left in the fridge.
daikon radish overlapped in the main dish and soup, but the way they were cut was different so I didn’t mind.
It’s a normal home-cooked meal, so it’s appropriate.
When daikon and onions are boiled, they become sweet,
making miso soup with a gentle taste.
Add carrots for color to the side dish spinach ohitashi
Cut the spinach in half.You
can boil it in a small pot, so it’s easy.
Once the carrots are boiled, remove them using a wire rack,
add half of the spinach and boil.
It was an 18cm pot, but I was able to boil it without it sticking out.
Add well-drained spinach and carrots.
Add the bonito flakes and mix to complete.
Dinner that is easy to digest and gentle on the stomach and intestines
I hope you find this useful as a reference after eating too much or when you want to rest your stomach and intestines.
Thank you for watching till the end

ご覧いただきありがとうございます。

今回は胃腸に優しい和食の第2弾😊
消化の良い食材を取り入れた献立を企画してみました❗
食べすぎた後で胃腸を休ませたいときやあっさりした和食でヘルシーに過ごしたいときに使えるメニューです。
我が家のおうちごはん献立決めの参考になれば嬉しいです💓
（次回はGW明けに公開予定です。）

日々登録してくださる方が増え、4月に入ってからついに4万人を超えるチャンネルに成長することができました。
皆様の温かい応援に感謝です🙇‍♀
ご視聴頂き本当にありがとうございます。

これからも身近な食材で作りやすいメニューを中心に
日々の献立をご紹介できればと思っています。
今後も我が家のおうちごはんをどうぞよろしくお願いします😃
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🎥チャプターリスト
00:00　スタート
00:17　豆腐と小松菜のとろみあん献立
05:01 ふんわり鶏バーグ献立
09:51　鮭のおろし煮献立　
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🍳献立リスト🍳

▶1日目献立
豆腐と小松菜のとろみあん
キャベツの白だし和え
大根おろし
じゃがいもの味噌汁

▶2日目献立
ふんわり鶏バーグ
和風コールスロー
小松菜と薄揚げの味噌汁

▶３日目献立
鮭のおろし煮
ほうれん草のおひたし
大根の味噌汁

📹過去のおろし煮メニューはこちら

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✍買い物リスト✍
＊個数は目安で多めに買って使い回すこともあります。
使用量は下の『🍅材料リスト🥬』を参考にしてください🙇‍♀

〜肉・魚〜
鶏挽き肉　200g
鮭　２切れ

〜野菜〜
小松菜　１袋
たまねぎ　1袋（3個入）
しょうが　1個
ほうれん草　1袋
大根　１/２本
じゃがいも　１袋（３個入）
キャベツ　１/２個
にんじん　１本

〜その他〜
ツナ缶　1個
絹豆腐　1個（3連パック）
しらす、かつお節、ぽん酢、片栗粉、めんつゆ、白だしなど
（調味料詳細は材料リスト参照ください）
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🍅材料リスト🥬
分量は基本3人分が目安です。
家庭料理のため大まかな部分もありますが
ボリュームの参考にアレンジして頂ければと思います。

📝1日目献立
【豆腐と小松菜のとろみあん】
絹豆腐　2パック
小松菜　2株
ツナ缶　1個
水　200ml
醤油　大さじ1.5
みりん　大さじ1
砂糖　大さじ1
顆粒だし　小さじ1/2
生姜　小さじ1

【キャベツの白だし和え】
キャベツ　1/6個（200gくらい）
白だし　小さじ2
水　大さじ1
かつお節　適量

📝２日目献立
【ふんわり鶏バーグ】
鶏ひき肉　200g
豆腐　1パック
たまねぎ　1/4個
片栗粉　大さじ2
生姜　小さじ1
塩こしょう　少々
醤油　大さじ2
みりん　大さじ2
酒　大さじ2
砂糖　大さじ1

【和風コールスロー】
キャベツ　200g
にんじん　1cmほど
ごま油　大さじ1
ぽん酢　大さじ2
砂糖　ふたつまみ
マヨネーズ 大さじ1
すりごま　適量

📝３日目献立
【鮭のおろし煮】
鮭　３切れ
┗塩こしょう　少々
┗片栗粉　適量
大根　250g
水　60ml
めんつゆ　大さじ2
みりん　小さじ2

【ほうれん草のおひたし】
ほうれん草　1袋
にんじん　1cm程
白だし　大さじ1
砂糖　小さじ2
かつお節　適量
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◎チャンネル紹介◎
単身赴任中の夫・娘2人（4月から高校生😊・大学）の4人家族。
動画は平日撮影が基本のため3人分の分量が中心です。
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＃料理　#献立　#夕飯