【１０品】体にやさしい１週間分の和食の作り置き【簡単レシピ】

【１０品】体にやさしい１週間分の和食の作り置き【簡単レシピ】

Hi, I’m Erica Nakai, a registered dietitian. Today we will be making a week’s worth of Japanese food. Japanese food is low in fat and calories and is recommended for those who are concerned about calories.

It is also a great dish for the body as it uses many fiber-rich ingredients such as vegetables, mushrooms, and beans. Today, we will make 10 dishes at once, so I tried to combine dishes that can be made as easily as possible by using a microwave oven, etc. First, cut the vegetables.

First of all, the vegetables used for phaseolus vulgaris, carrots should be cut into 1cm cubes And shiitake mushrooms are also cut into 1cm cubes. Remove the hard part at the end of the shaft with a kitchen knife. It is a good size when it is divided vertically and horizontally into three equal parts.

The shaft is a little hard, so I think it would be easier to eat if you break it along the fibers by hand. And then there’s canned soybeans. Put all ingredients in a heatproof container and add seasonings. Mix quickly, cover with plastic wrap or a lid, and microwave.

Next, cut the mushrooms for the fried tofu stew. The eringi mushrooms are made cut into stripes. Thinly slice shiitake mushrooms. I’ll make the stew later, so I’ll put it in a colander for now. Once phaseolus vulgaris is done heating, open the lid, stir and microwave again. Next, cut daikon radish.

This is the one I use for braised chicken wings. Peel the skin, cut in half lengthwise and slice into 1cm thick slices. Cut the green pepper in half lengthwise, remove the seeds, and cut the pepper lengthwise into thirds.

When phaseolus vulgaris is done cooking for the second time, stir it again, cover and let it steam for 5 minutes. Next, boil the green beans. Add a little salt to boiling water and add the beans. Boil for about 1 or 2 minutes.

After boiling, drain well in a colander and let cool in water. Then, the daikon radish I just cut up, I heat it in the microwave to soften it. Then, remove the stems from the boiled green beans and cut them into bite-size pieces.

By the way, most green beans these days are stringy-free, so you only need to take off the stems. Next, cut cucumbers for vinegared vegetables. Thinly slice cucumber. Then sprinkle with a third of a teaspoon of salt and set aside until wilted. Put kiriboshi-daikon (dried radish) back in water.

Carrots are made into long strip. Since it is used raw, I think it would be easier to eat if it were as thin as possible. Divide broccoli into five bunches. Cut large pieces in half. Next, I will make yam with red perilla.

Combine the seasonings in a bowl first to make the process easier. Peel yams and cut into thick half-moon slices. Then mix it with the seasonings you just combined. Red perilla is a very beautiful color, so I highly recommend it as a colorful. Next I will make vinegared vegetables. Combine seasonings in a bowl.

Then add long strip carrots, drained cucumbers, and dried daikon radish. The next is a sesame paste with green beans. Sesame paste is also a simple matter of mixing the seasonings, then adding the green beans and dressing them. Next is steamed broccoli with salted malted rice oil.

I recommend steaming broccoli rather than boiling it, as it tastes better and provides more efficient nutrition!. Add salt malt and olive oil, cover and steam for 2 or 3 minutes. Next, I will make simmered deep-fried tofu and mushrooms. For the broth, 250 cc of water and one-half teaspoon of soup stock will do.

When it comes to a boil, add fried tofu and mushrooms. Cover and simmer over low heat for 10 minutes. Next is simmered chicken wings and radish.

Grill the chicken wings until browned, then add the microwaved daikon radish, seasoning and thin slices of ginger. Grill the chicken wings until browned, then add the microwaved daikon radish, seasoning and thin slices of ginger.

Then cover with a cookie sheet or aluminum foil and cook for 15 minutes. Then cover with a cookie sheet or aluminum foil and simmer for 15 minutes.Then cover with a cookie sheet or aluminum foil and cook for 15 minutes. Then cover with a cookie sheet or aluminum foil and simmer for 15 minutes.

Next I will make teriyaki chicken and green pepper. This is very easy to do in the microwave, so I hope you’ll give it a try! First, put the seasonings into a heatproof container and mix well until there are no lumps of potato starch.

Cut the chicken thighs in half and open the thickest part of the meat with a kitchen knife to even out the thickness. Add the peppers, skin side up, to the empty space, cover with plastic wrap and microwave for 3 minutes. When heated through, turn over and cook again for 3 minutes.

After 15 minutes, take the lid off the chicken wings and increase the heat slightly to simmer until the liquid is reduced to about one-third of its original volume. Next, I will make frozen seasoned pork marinated in honey miso. Place a kitchen knife in the sinew of the pork loin.

I’ll do both sides of that. Put the seasonings in a storage bag and stir to mix, then add the pork and blend it all together. The last one is a simple way to make salmon with sake lees. This is also pre-seasoned and frozen.

A mixture of sakekasu, mirin and miso is coated on both sides of the salmon. Then wrap the whole thing tightly with plastic wrap. Then put it in a storage bag, close the mouth and freeze it to prevent it from drying out.

So today, I introduced 10 healthful Japanese dishes that are easy on the body. I would be happy if you could make any that you are interested in. Thank you for watching.

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いんげんのごま和え
材料
いんげん　２００g
◎白すりごま　大さじ３
◎醤油　大さじ１
◎砂糖　小さじ２

作り方
①鍋に深さ１センチ程度のお湯を沸かし塩ひとつまみを入れ、いんげんを入れて茹でる。冷水にとって冷やし、ヘタを折ってとり、食べやすい長さに切る。
②ボウルに◎を入れて混ぜ、いんげんを加えて和える。

切り干し大根ときゅうりの酢の物
材料
切り干し大根　30g
きゅうり １本
ニンジン　1/4本
◎酢　　大さじ２
◎砂糖　大さじ1と1/3
◎醤油　小さじ１
◎生姜（おろし）　小さじ1/2
白いりごま　適量

作り方
①切り干し大根は水に浸して戻し、水気を絞って食べやすい長さに切る。きゅうりは薄切りにして塩小さじ1/３（分量外）をふり、しんなりとしたら水気を絞る。ニンジンは皮を剥き千切りにする。
②ボウルに①と◎を入れて混ぜ合わせ、白胡麻をふる。

ブロッコリーの塩麹オイル蒸し
材料
ブロッコリー　１株
塩麹　大さじ１
オリーブオイル　大さじ1/2

作り方
①ブロッコリーは小房に分ける。
②フライパンに全ての材料を入れて混ぜ合わせ、蓋をして中火にかける。グツグツ音がしてきたら弱火にして２分加熱する。
③蓋をとり、さっと混ぜ合わせる。

長芋のゆかり漬け
材料
長芋　100g
◎ゆかり 小さじ１
◎酢　小さじ２
◎砂糖　小さじ1/2

作り方
①長芋は皮を剥き、５ミリ幅のいちょう切りにする。
②ボウルに◎を混ぜ合わせ、長芋を入れて和える。

保存期間
冷蔵で４日が目安になります。

三目豆
材料
にんじん 1本
椎茸　3枚
大豆の水煮　1缶
◎醤油　大さじ2
◎みりん　大さじ2
◎水 大さじ4

作り方
①ニンジンは皮をむき、１センチ角に切る。椎茸は石突をとり、１センチ角に切る。
②耐熱容器に①、大豆、◎を入れてラップをして600wの電子レンジで4分加熱する。取り出して混ぜ、もう一度ラップをしてレンジで4分加熱する。
③ラップをとり粗熱が取れるまでおく。

手羽元と大根の煮物
材料
手羽元　８本
大根　1/3本
◎醤油　大さじ３
◎味醂　大さじ２
◎酒　大さじ２
◎砂糖　大さじ１
◎水　500cc
◎生姜（薄切り）　１かけ分
サラダ油　適量

作り方
①大根は皮を剥き、縦半分に切って１センチ幅の半月切りにする。耐熱容器に入れてラップをして600wの電子レンジで６分加熱する。
②フライパンにサラダ油を熱して、手羽元を入れ、キッチンペーパーで余分な油を拭きながら中火で両面焼き色をつける。
③大根と◎を加えて落とし蓋をして弱火で１５分煮る。落とし蓋をとり汁気が1/3程度になるまで火を強めて煮る。

鮭の簡単粕漬け（下味冷凍）
材料
鮭　２、３枚
◎酒粕ペースト　大さじ２
◎味噌・みりん各大さじ１

作り方
①◎を混ぜ合わせ、鮭の両面に塗る。
②ラップでぴっちりと包む。
③フライパンにサラダ油を薄く塗り、弱火で両面焼く。（グリルなどでもOK。焦げやすいので火加減は弱めにする。）

（酒粕ペーストの作り方）
酒粕と同量の水を鍋に入れて火にかけ、味噌程度の柔らかさになるまで練り混ぜる。冷蔵で１、２週間保存可能。

豚肉のはちみつ味噌漬け（下味冷凍）
材料
豚ロース肉厚切り　２枚
◎味噌　大さじ２
◎はちみつ　大さじ１
◎酒　大さじ1/2
◎おろし生姜　少々

作り方
①豚肉は赤身と脂肪の境目に包丁を入れ、筋きりする（両面）。
②保存袋に◎を入れて揉み混ぜ。豚肉を入れて全体に馴染ませる。

厚揚げときのこの煮物
材料
厚揚げ　２枚
きのこ　100g
◎だし汁　250cc
◎醤油・みりん　各大さじ１半
◎砂糖　小さじ１

作り方
①厚揚げを食べやすい大きさに切る。きのこは石突をとり食べやすい大きさに切る。
②鍋に◎を火にかけ、沸いたら厚揚げときのこを加えて落し蓋をして１０分ほど煮る。

レンジで鶏肉とピーマンの照り焼き
材料
鳥もも肉　１枚（300g程度）
ピーマン　2個
◎醤油　大さじ１半
◎味醂　大さじ１半
◎酒　大さじ１半
◎片栗粉　小さじ２

作り方
①鳥もも肉は半分に切る（肉の厚い部分は包丁を入れて開き厚さを均等にしておきます）。ピーマンは縦半分に切ってタネとわたをとり乱切りにし、さらに縦に３等分に切る。
②耐熱容器に鶏肉を入れ、混ぜ合わせた◎を加えてお肉の全体に絡める。空いているところにピーマンを加える。
③ラップをして600wの電子レンジで３分加熱し、鶏肉をひっくり返してラップをしてまた３分加熱する。
④ラップをしたまま３分蒸らし、切り分けて皿に盛る。