【1週間献立】2800円で作る節約夜ご飯｜ヘルシーおいしい簡単夜ご飯おかず

【1週間献立】2800円で作る節約夜ご飯｜ヘルシーおいしい簡単夜ご飯おかず

Dinners for a Week copi__gohan I went shopping for this week~ The shopping list is also in the description! Total 2812 yen This week is all about healthy recipes so I’m incorporating steamed dishes Steaming should be healthy because it allows for lots of vegetables! Cut the chicken thighs and season with sake and garlic This week I got a whole cabbage so I’ll be using a lot of it Cut into large pieces as it will shrink when steamed Put it in a bowl to wait Break up the shimeji mushrooms for steaming Sprinkle some salt in the frying pan and spread a large amount of cabbage Now add the seasoned meat Arrange it so it doesn’t overlap Steam for 15 minutes Freeze the leftover shimeji mushrooms Chop the mizuna in advance Cut into bite-sized pieces Soak in water for about 5 minutes Next, prepare the miso soup Today’s ingredients are garlic chives and eggs Since I don’t have a salad spinner I’ll drain the water myself The side dish is a simple mizuna salad Add chikuwa to increase volume Mayonnaise, mentsuyu(Japanese soup base), sesame oil, and ground sesame Mix the seasonings well first Add plenty of mizuna Mix lightly and plate Store the remaining mizuna in a container with paper towels Beat the egg for the miso soup Add it thinly into the boiling water Gently mix and dissolve the miso After steaming, the volume has reduced this much If the taste is too mild, add some ponzu or soy sauce Garnish with cherry tomatoes for color Enjoy~ First, make boiled eggs Add 1 cm of water and the eggs Heat for 4 minutes after boiling This method is recommended because you don’t need to boil a lot of water Today’s side dish is sesame miso cabbage Lately, I’ve been adding miso to various dishes Cut the cabbage thinly Leave the boiled eggs for 7 minutes after turning off the heat Prepare the miso soup Today’s ingredients are the classic onions and wakame After 7 minutes, cool the boiled eggs Today, I’ll make both meat miso and namul at the same time First, season the meat miso Use yakiniku sauce and gochujang Adjust the amount of gochujang to your taste Put the vegetables on top and microwave together I don’t want to use a knife at all costs so I’ll use scissors and a peeler This time I used bean sprouts, garlic chives, and carrots but you can use any vegetables you like such as komatsuna or spinach Microwave as is 5 minutes Drain the cabbage and season it Miso, vinegar, sesame oil, sugar, and Chinese stock Mix well to dissolve the miso, and it’s done Sprinkle sesame seeds to finish After microwaving, remove the vegetables on top Break up the meat miso and mix well Combine the vegetables to make namul Sesame oil, Chinese stock, soy sauce, and vinegar Finish the miso soup Serve the hot white rice Add the eggs for color Serve the miso soup and enjoy~ First, let’s make simmered eggplant I’ve been making a lot of simmered eggplant since it became cheaper Coat with sesame oil and microwave for 3 minutes This week, I have shiso, so I’ll add that too Harvest it from the jar and cut it into thin strips Next, I’ll cut the vegetables for nanbanzuke I often make nanbanzuke when I want to eat a lot of vegetables I wanted to cut the carrots thinly so I sliced them with a slicer and then cut them into thin strips Vinegar, soy sauce, mirin Add the seasonings first, then add the vegetables Finally, add sliced onions with a slicer Microwave as is to make the nanban sauce For the simmered eggplant, simply use mentsuyu Adding shiso enhances the aroma and taste Cut the mackerel into bite-sized pieces Coat with potato starch in a frying pan Pour oil and fry until crispy Meanwhile, prepare the miso soup Today, it’s tofu and shimeji mushrooms Flip the mackerel once it looks deliciously cooked Steam for about 3 minutes to cook through Once cooked, place it in the prepared nanban sauce It’s delicious to eat right away, but it’s also good to let it marinate Sometimes my husband comes home late so dishes that taste good even when cold are very useful Healthy is important, but volume is even more important. After all, meals need to be satisfying! So, I’ll leave some tofu for the miso soup and wrap the rest in kitchen paper to drain the water I’ll add eggplant to the miso soup as well I never plan the ingredients for miso soup I just use leftover vegetables from what I bought Miso soup is kind of a catch-all, isn’t it? Soup dishes have always been on the table since I was a kid, so I make them every meal. How about you all? While heating the miso soup, let’s make a side dish Today, it’s a cabbage mayo-ponzu salad I bought a whole cabbage because it’s more economical Even though it’s versatile, cabbage dishes tend to increase Transfer it to a container for now Add some carrots for color Stuff it into a full container and microwave for 3 minutes I’ll add shiso to the tsukune (chicken meatballs) Roll it up and cut it Once done, drain the water and season it Mix the tofu tsukune in a frying pan Grease the pan first to prevent sticking Chicken mince, tofu, shiso Potato starch, Chinese stock, miso, and ginger Today, I’ll add cheese for extra flavor Mix well Once mixed, shape it into balls Cook them directly in the pan Finish the miso soup while they’re cooking Once browned, flip and steam-fry The initial oil prevents sticking and works well Finish with a teriyaki flavor Soy sauce, mirin, sugar Reduce and coat everything The cabbage mayo-ponzu was enough for about 3 servings I’ll save it for tomorrow’s lunch Plate it next to the mizuna Don’t forget the sauce! Now, let’s eat~ Good job, it’s Friday! This week, I’ll rely on the microwave again. First, let’s start with a colorful side dish. By Friday, our refrigerator is almost empty, so I find it quite satisfying to use everything up each week. I’ll make a sesame dressing for the bell peppers and tomatoes. Thinly slice the bell peppers and microwave them. The tomatoes that add a nice color when included. For the main dish, I’ll make butter ponzu steamed chicken. I’ll also cut some onions to include. Onions are essential for steamed dishes. Once the bell peppers are done, finish the sesame dressing. Soy sauce, sugar, and ground sesame. I love the flavor of ground sesame, so I’ll use plenty. Cut the cabbage for the miso soup. It’s quite small now, but the rest will be for weekend meals. I’ll add chikuwa as it adds good flavor. Cut slits into the chicken breast with scissors and then cut into bite-sized pieces. Season and massage the chicken. While the chicken is marinating, finish the miso soup. Now, let’s steam in the microwave. Use a crumpled cooking sheet as a base. Place the chicken and coat with potato starch. Mix well, then microwave without plastic wrap for 3 minutes. So far, it’s the same as usual. Now for the seasoning. Depending on the seasoning and ingredients, you can make anything, so I want to try various things. Add shimeji mushrooms and onions. This time, cover with a lid or plastic wrap and microwave for 4 minutes. Microwave a bit longer as there were a lot of ingredients. Mix well and it’s done. Cut some remaining shiso for color and place on top. Serve on a tray and it’s ready. Thank you for your hard work this week!

今週は『ヘルシーかさまし』レシピ✌🏻
鶏肉でもおいしい節約夜ご飯にしました🐣
我が家は鶏むね肉が大半を占めますが
いろんな味にして楽しんでいます〜🥰
今週は蒸し料理も取り入れてみたのですが
これは、意外とラクかも？？
ヘルシーで野菜がたっぷりとれるのも
推しポイントですね🥦🥕

動画を見てくださりありがとうございます☺️
いつもみなさんのコメント励みになっています🙇‍♀️

概要欄には1週間で使い切れる買い物リストや詳しいレシピを載せています👛
日々の献立や夜ご飯作りに役立つと嬉しいです☺️
わからないところや質問があれば
気軽にコメントください💬

✍️今週の献立
▶︎1日目(00:52)
鶏キャベツ蒸し
水菜のごまドレサラダ
ニラ玉味噌汁

▶︎2日目(03:57)
レンチンビビンバ
ごま味噌キャベツ
玉ねぎとわかめの味噌汁

▶︎3日目(07:00)
鯖の南蛮漬け
なすの煮浸し
しめじ豆腐味噌汁

▶︎4日目(09:45)
豆腐つくね
キャベツのマヨポン
なすと豆腐の味噌汁

▶︎5日目(13:10)
鶏肉のバターポン酢
ピーマンの胡麻和え
キャベツとちくわの味噌汁

👛買い物リスト（2人分）
〜 肉・魚類 〜
さば 2切れ
鶏もも肉1枚
鶏むね肉800g
（400gは鶏ひき肉にしています）
ちくわ　4本
木綿豆腐1丁
卵　　　3個

〜 野菜類 〜
玉ねぎ　2個
人参　　1本
水菜　　1束
ニラ　　1束
ピーマン4個
なす　　2本
トマト　1パック
キャベツ 1個
しめじ　1パック
もやし　 1袋
しそ　　10枚

合計:2812円

※米・調味料は含んでいません

🍳使っているキッチン用品

【楽天ルーム】
https://room.rakuten.co.jp/room_copi_gohan/items

🌼人気の1週間献立

⭐️Instagram 毎日のご飯をのせてます
よかったらこちらもみてね👀
https://www.instagram.com/copi__gohan

🍅食材と分量(2人分)
《鶏キャベツ蒸し》
◉鶏もも肉　4枚
・酒　大さじ1、塩
◉キャベツ　1/4個
◉しめじ　　1/2パック
◎塩　ふたつまみ
◎酒　大さじ2
◎水　50ml
＊ゆず胡椒合うのでオススメ！

《水菜のごまドレサラダ》
◉水菜　　1/4束
◉ちくわ　2本
◎マヨネーズ　大さじ2
◎めんつゆ　小さじ2
◎ごま油　小さじ2
◎すりごま　大さじ1

《ニラ玉味噌汁》
◉ニラ　1/3束
◉卵　1個

〜2日目〜
《レンチンビビンバ》
◉鶏ひき肉　200g
・焼肉のたれ　大さじ2
・コチュジャン　小さじ2
◉にんじん　1/2本
◉もやし　　1/2袋
◉にら　　　1束
・塩　小さじ1/2
◎醤油　小さじ2
◎ごま油　大さじ1
◎中華だし　小さじ2
◎酢　　　小さじ1
◉卵　　　2個

《キャベツごま味噌》
◉キャベツ　4枚
◎味噌　小さじ2
◎ごま油　小さじ1
◎砂糖　　小さじ1　
◎酢　　　小さじ1
◎中華だし　小さじ1

《玉ねぎとわかめの味噌汁》
◉玉ねぎ　1/2個
◉わかめ　2g

〜3日目〜
《鯖の南蛮漬け》
◉さば　　　2切れ
◉ピーマン　2個
◉人参　　　1/2本
◉玉ねぎ　　1/2個
◎酢　　　　大さじ4
◎醤油　　　大さじ2
◎みりん　　大さじ2

《ナスの煮浸し》
◉なす　1本
◉しそ　5枚
◎めんつゆ　大さじ2
◎鰹節　　　1袋

《しめじと豆腐の味噌汁》
◉しめじ　1/3パック
◉豆腐　　100g

〜4日目〜
《豆腐つくね》
◉木綿豆腐　100g
◉鶏ひき肉　200g
◉チーズ　　20g
◉しそ　5枚
◎片栗粉　　大さじ2
◎生姜　　　小さじ１
◎中華だし　小さじ１
◎味噌　　　小さじ1
タレ
・醤油、みりん　大さじ１
・砂糖　　　　　小さじ1

《キャベツのマヨポン》
◉キャベツ　　3枚
◉人参　　　　1/4本
◎マヨネーズ　大さじ2
◎ポン酢　　小さじ1
◎カツオ節　　1袋

《ナスの味噌汁》
◉なす　1/2本
◉豆腐　100g

〜5日目〜
《鶏肉のバターポン酢》
◉鶏むね肉　300g
・酒　大さじ1
・ニンニク　
◉しめじ　1/3袋
◉玉ねぎ　　1/2個
◎バター　10g
◎ポン酢　大さじ2
・片栗粉　大さじ1

《ピーマンのごま和え》
◉ピーマン　2個
◉トマト　4個
◎醤油　小さじ2
◎砂糖　小さじ2
◎すりごま　大さじ1

《キャベツの味噌汁》
◉キャベツ　2枚　
◉ちくわ　　2本

＊お味噌汁は
『水(400ml)＋だしの素(小さじ2』)
をベースにしています

🎵使用した音楽
作曲 RYU ITO
https://linktr.ee/ryu110
曲名『Everyday (Acoustic)』
『Sakura』『Air』『Small Town』

効果音
「OtoLogic」
◎チャンネル紹介◎
こぴ(27)　転勤族の妻
「1週間の献立」「2人暮らしの夜ご飯」を毎週載せています
日々の献立作りに困っている方の助けになると嬉しいです☺️

short動画では「夜ご飯レシピ」を載せています🍳
ーーーーーーーーーーーーーーーーーーーーーーーー
【チャンネル登録はこちら】
https://www.youtube.com/@copi__gohan
#1週間献立 #晩ご飯　#まとめ買い #二人暮らし #夜ご飯 #晩ごはん#夕飯