【痩せる】管理栄養士の「高タンパク」作り置きレシピ４品【しっかり食べて綺麗に痩せる】

【痩せる】管理栄養士の「高タンパク」作り置きレシピ４品【しっかり食べて綺麗に痩せる】

Hello everyone, this is Erika Nakai from Shokudo Asagohan. This time, make a reservation that you can take plenty of protein I would like to introduce four products in total. Protein is a very important nutrient for the body. This recipe is recommended not only for those who are on a diet or exercising,

But also for those who want to make their skin beautiful and improve their immunity to prevent catching a cold. I would appreciate it if you could refer to it So I will make it soon Today I’m going to make chicken breast garlic steak and pork meatballs with plenty of soy sauce

Steamed chicken and seaweed green onion chili oil. Then it’s spicy boiled eggplant and deep-fried tofu. And the first thing to make is chicken breast garlic steak I use about 350g of chicken breast meat. It’s okay if it’s a little small or big Then I will do a little preparation first

On the edge of the chicken breast I think there is a slightly white and fat part like this I will take this fat part with a kitchen knife It’s not like you can’t eat it without taking it.

The fat part tends to give off a little odor, so if you remove it in this way, you can eat it more deliciously. I will take it with a feeling like scraping with a kitchen knife So today I’m using this chicken skin with it on.

The skin is very high in fat and calories, so if you are on a diet or are concerned about calories, it is recommended to use the chicken without the skin. So today I’m going to grill a whole chicken breast. Make the thickness uniform because the thicker parts are difficult to cook.

Insert a knife into this slightly rounded and thick part to open it Be careful not to separate the meat I think that it is difficult to make mistakes if you divide the knife into several times. Use a knife to open the other parts that seem to be a little thicker.

Then I will season it The seasoning is 1/3 teaspoon salt and 1 teaspoon sugar. Sugar has the function of keeping water in the meat, which is called water retention. So by adding not only salt but also sugar together The meat juices are less likely to flow out, resulting in a juicy finish.

Rub the salt and sugar into the meat and let it sit for about 5 minutes. If you have time, let it sit for about 30 minutes to allow the seasoning to permeate and soften. Then mix the ingredients for the sauce in the meantime. 1 and a half tablespoons of soy sauce,

1 and a half tablespoons of mirin, and 1/2 teaspoon of grated garlic A tube of grated garlic is fine Then I will grill the meat. Prepare a frying pan and sprinkle the chicken breast with cake flour. Chicken breast meat is low in fat and very healthy,

But it has the characteristic of being a little dry. That’s why it’s important to add seasoning like I did earlier. Sprinkling soft flour like this has the effect of confining the meat juices. If you don’t have soft flour, potato starch is fine. Cover both sides like this

By the way, I recently bought a new powder sieve. This is a powder sieve from a place called ‘Myrna’. I really like it and use it because it feels good even with one hand Then heat the oil in a frying pan Spread the oil all over the frying pan with kitchen paper.

Grill the chicken breast with the skin side down. When baking without the skin, it doesn’t matter which side you bake. Then until it is browned Cook over medium heat for about 3 minutes. Chicken breast is characterized by its high quality protein with an excellent balance of amino acids.

Involved in protein metabolism in chicken breast It also contains a lot of nutrients called vitamin B6, so it is highly recommended to get protein efficiently. In addition, antioxidant action The characteristic of breast meat is that it contains a lot of ingredients called imidapepides that have a fatigue recovery effect.

Then when one side is cooked, flip it over Now cover it with a lid and let it simmer for about 5 minutes on low heat. It’s difficult to cook the whole piece when you bake it, so the key is to slow down and slowly steam-grill it like this.

After that, when it is baked, remove the lid and pour the sauce that you mixed earlier. Increase the heat a little Boil down the sauce and mix it all over the meat. Thanks to the cake flour that I sprinkled earlier, the sauce has just the right amount of thickness,

Making it easier for the meat to cling to it. That’s it, the chicken breast steak is ready. So today I immediately cut it up and put it in a storage container just to make it look nice. If you cut the meat while it is still hot, the juices will flow out.

If possible, it is recommended to store it whole and warm it up just before eating. However, if you want to cut and store the meat, let the meat cool before cutting and storing. By the way, protein is a very important nutrient for building the body. It also serves as muscle building material. Also,

It is a material that makes blood and immune cells, so if you don’t have enough protein, your immunity will drop and you’ll be more likely to catch a cold. By the way, this breast steak Approximately 25g of protein can be obtained from 1/3 slice

It is a very appetizing menu with a very strong garlic scent. Please try And next, I will make pork meatballs with plenty of perilla. Shiso is also delicious for the coming season. Perillaldehyde is what gives shiso its scent. This ingredient has the effect of stimulating the secretion of gastric juice and increasing appetite.

Shiso also has strong antibacterial and antiseptic properties, and has been used as a garnish for sashimi since ancient times. It is also used when making pickled plums. So I use a total of 20 shiso leaves. Divide it in half and cut it into strips. Stack them neatly and then roll them up

Carve from the edge with a kitchen knife It may not be so common to use a lot of shiso all at once like this. If you put plenty of shiso in it, it will smell very good, so I recommend it. I also personally recommend putting a lot of perilla in the gyoza dumplings.

Next, chop the onion I use 1/4 of an onion. First, make a vertical cut with a knife, then cut the knife in the opposite direction as well. And if you carve from the edge, it will be finely chopped After chopping the onions, all you have to do

Is put them all in a bowl and mix them. Today we’re going to have pork meatballs, so we’ll use minced pork for the meatballs. If you are concerned about calories, we recommend choosing lean ground pork with less white fat. There are many cases where the package doesn’t say red meat.

In such a case, it is better to buy the ones with as many red areas as possible. Lean ground meat has less fat and more protein Mix with a spoon It is okay to mix by hand Mix thoroughly until sticky Then, apply oil to the frying pan before rolling the meatballs.

Don’t heat the frying pan yet. After applying oil to the frying pan, arrange the meatballs on it. This also has the advantage of reducing the amount of dishes to wash and preventing undercooking by baking from a cold frying pan. When you have arranged everything, put it on medium heat.

When one side is cooked, turn it over and turn it over Now cover it with a lid and let it steam. Steam for about 2 and a half minutes until cooked. Ground pork is the same as chicken breast Contains high-quality protein with an excellent balance of amino acids

However, ground pork has more fat than breast meat. So you want to cut calories? As I said earlier, when you want to eat a lot of protein, it is very important to choose minced meat with a lot of lean meat. After 2 and a half minutes, remove the lid and you’re done!

Because the flavor is well seasoned in the meat You can eat deliciously as it is without sauce Pork is rich in vitamin B1, so it’s a highly recommended menu to combat summer fatigue in the coming season. Next time I will use chicken breast

The next thing to make is steamed chicken and seaweed green onion chili oil. I will make the steamed chicken first. Chicken breast is bussed with a fork like this Rub both sides about 30 times I used chicken breast with the skin on this time as well.

Same as before, if you are concerned about calories, you can remove it. However, the skin contains a lot of umami, so you can heat it with the skin on and then remove the skin later. It will be more delicious and delicious Then shake the alcohol and wrap it up

Heat in the microwave for 3 minutes I always use this pig drop lid instead of plastic wrap. By the way, if you pierce the skin firmly when you pierce it with a fork, you can prevent it from exploding when heating in the microwave. Next, soak the dried wakame in water.

Use 6g of dried seaweed 6g is about 2 tablespoons When reconstituted with water, it will be about 70g. Wakame is rich in water-soluble dietary fiber and has the effect of slowing the absorption of carbohydrates, suppressing rapid rises in blood sugar levels, and lowering cholesterol.

Once the chicken breast is cooked, take it out and turn it over. Heat another 3 minutes Be careful when removing from the oven as it will be very hot. Be careful when removing the lid as it will be very hot when the second heating is over.

Then use two forks to loosen the meat along the fibers of the meat. I think there is gravy on the bottom. If you loosen the meat and soak it in the juice, it will soak into the meat again. Then cut the long onion Slice the green onions diagonally

After cutting the green onion, mix the seasonings next. In a bowl, add 1/2 tablespoon of soy sauce, 1/2 tablespoon of sugar, 1/2 tablespoon of vinegar, 1 tablespoon of toasted white sesame seeds, and an appropriate amount of chili oil. If you don’t like spicy food, you can use sesame oil instead of chili oil.

On the other hand, if you love spicy food, you can add plenty of chili oil. After mixing the seasoning Drain the chicken breast and wakame seaweed well, then add the green onions and mix. The leftover chicken breast juice is full of flavor, so it is recommended to use it in the soup.

By the way, I didn’t use the chicken skin today. If you want to use it, you can cut it into thin pieces with a kitchen knife and put it in together. It’s a very filling menu with plenty of meat.

The protein of the chicken breast and plenty of wakame seaweed give you plenty of dietary fiber, so this recipe is highly recommended for those on a diet. The sweet and sour sauce and the spiciness of chili oil make it addictive, so please try making it.

After that, the next thing to make is a menu using deep-fried tofu. I would like to make spicy fried tofu and eggplant I’ve been using meat all day today. Deep-fried tofu is also very high in protein Atsuage is made by frying tofu in oil.

By frying the tofu in oil, the water content of the tofu is removed and the nutritional value per 100g is increased accordingly. Not only is it rich in protein, but it is also rich in minerals such as calcium and nutrients derived from soybeans such as soy isoflavones.

As you know, deep-fried tofu tends to be high in calories because it’s fried in oil, so you can reduce the calories by quickly boiling it in hot water to remove the oil. It should be boiled for about 30 seconds to 1 minute. Removing the oil in this way

Also has the effect of allowing the flavor of the seasoning to soak in better when you simmer it later. Then, cut the deep-fried tofu into bite-sized pieces with a knife. It can be square, triangular, or whatever, but today I cut it into a triangular one.

Next, we will cut the eggplant. First, remove the stem and cut in half lengthwise. Then we will make incisions in the skin. First of all, I will make a small incision diagonally. Then, change the direction and make diagonal cuts again. Then you can cut a lattice pattern like this

If it’s troublesome, don’t use a lattice pattern It is okay to cut diagonally in one direction. It is difficult for the seasoning to penetrate the skin, but by making cuts like this, it has the effect of improving the penetration of the flavor. Then add sesame oil in a frying pan and heat it

Next, the eggplants are laid out, but the skin is first cooked. At this time, it feels like the oil is firmly applied to the entire skin. The more you put it in, the more delicious it becomes, and the color of the eggplant doesn’t change easily. The flesh of the eggplant is spongy,

So if you grill the cross section first, Because it absorbs oil at once and uses too much oil By grilling from the skin side, it will be delicious even with less oil. Bake for 3 minutes and flip over Now cover it with a lid and let it steam for 2 minutes.

After 2 minutes, remove the lid and add the seasoning. The seasonings are 2 tablespoons of soy sauce, 2 tablespoons of mirin, 1 tablespoon of sugar, 200cc of water, and a teaspoon of chopped red pepper. And today, I’m going to add a little more chili pepper because it’s spicy boiled.

If you like spicy food, you can add more After adding the deep-fried tofu, cover it with a lid. Cook over low heat for about 10 minutes, turning occasionally. By the way, 100g of deep-fried tofu contains about 10g of protein. These small deep-fried tofu will be about 100g to 120g.

By the way, atsuage is also rich in calcium, and 100g of atsuage contains more calcium than a glass of milk. Calcium is a nutrient that is very easy to be deficient, so it is good to actively consume such calcium-rich deep-fried tofu, soy products, and dairy products.

Calcium tends to be deficient especially when you are on a diet, so it is recommended that you take it consciously. so This is how the fried tofu and spicy simmered eggplant are ready. It’s a delicious dish with the broth soaking into the eggplant and deep-fried tofu.

It’s delicious to eat chilled, and in the coming season, it’s also delicious to put it on somen noodles with the broth, so I’d like you to try it. So you can get plenty of protein today. I tried to introduce 4 dishes in total

If you have something you like, I would be happy if you could try making it. Thank you for watching

#ダイエットレシピ #高タンパク #低糖質レシピ

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鶏胸肉のガーリックステーキ
材料
鶏胸肉　350g
●塩　小さじ1/3
●砂糖　小さじ1
薄力粉　大さじ1
◎醤油　大さじ1半
◎みりん　大さじ1半
◎おろしにんにく 小さじ1/2
サラダ油　適量

作り方
①鶏胸肉は、身の厚い部分は包丁を入れて開き、厚さを均一にする。●をまぶし５分おく。（できれば３０分くらいおくとよし）
②薄力粉を全体にまぶし、油を熱したフライパンに皮を下にして入れ、中火で３分焼く。焼いている間に◎を混ぜ合わせておく。
③裏返して蓋をして、弱火で５分蒸し焼きにする。
④肉に火が通ったら蓋を取り、◎の合わせ調味料を加える。少し火を強めて軽く煮詰めながらタレを絡める。
・保存期間は冷蔵4日

しそたっぷり豚つくね
材料
豚ひき肉　250g
しそ　２０枚
玉ねぎ　1/4個
卵　1個
片栗粉　大さじ2
鶏ガラスープの素　小さじ1
醤油　小さじ2
みりん　大さじ1
サラダ油

作り方
①玉ねぎはみじん切り、しそは千切りにする。フライパンにサラダ油を薄く塗っておく。
②ボウルにサラダ油以外の材料をぜんぶ入れて練り混ぜ、食べやすい大きさに丸め、フライパンに並べる。
③中火にかけ、片面が焼けたらひっくり返し、蓋をして２分半焼く。

・豚ひき肉は脂肪分の少ない赤味肉がおすすめ
・保存期間は冷蔵4日

蒸し鶏とわかめのネギラー油
材料
鶏胸肉　一枚
酒　大さじ１
乾燥わかめ　6g
長ネギ　1／２本
◎醤油　大さじ1半
◎砂糖　大さじ1半
◎酢　大さじ1半
◎白いりごま　大さじ1
◎ラー油　適量

①鶏胸肉は、ラップをして600wの電子レンジで３分加熱し、裏返してさらに３分加熱。ラップをとり、フォーク２本で繊維に沿って割き、粗熱をとる。
②乾燥わかめは水で戻しておく。長ネギは斜め薄切りにする。
③ボウルに◎を混ぜ合わせ、水気を切ったわかめと、鶏胸肉、長ねぎを加えて混ぜる。
・保存期間は冷蔵4日

厚揚げとナスのピリ辛煮
材料
厚揚げ　２枚（１００g×２）
なす　３本
◎醤油　大さじ2
◎みりん　大さじ2
◎砂糖　大さじ1
◎水　200cc
◎輪切り唐辛子　小さじ1程度
ごま油　小さじ1
小ネギ 適量

作り方
①厚揚げは熱湯で３０秒ほどさっと茹でて油抜きする。三角に切る。
②なすはヘタをとり、縦半分に切って皮の全体に格子状に切り込みを入れる。
③フライパンにごま油を熱し、ナスを皮を下にして並べ、中火で３分焼く。裏返して蓋をして２分焼く。
④蓋をとり、◎と厚揚げを加える。蓋をして、途中でひっくり返しながら弱火で１０分煮る。
⑤こねぎを散らす。

・保存期間は冷蔵4日