【作りおき】ぜひ試してほしい、我が家のヘルシー「なす」レシピ🍆【管理栄養士のレシピ】

【作りおき】ぜひ試してほしい、我が家のヘルシー「なす」レシピ🍆【管理栄養士のレシピ】

Hello ☀︎ I got a lot of eggplants today, so I think I’ll make some meal prep dishes 🍆 Since it’s the delicious season for eggplants, I want to eat a lot of them♪ First, I will make the broth This is a container that allows you to easily make dashi in the microwave Just add bonito flakes and water, and put it in the microwave ~Simmered Green Beans and Eggplant~ Cut the eggplant in half lengthwise and make slits in the skin Making fine slits allows the broth to soak in well, resulting in a soft and delicious stew Eggplants contain a component called ‘nasunin’ in large amounts It has strong antioxidant properties and is a component that helps prevent aging♪ Eggplants are also rich in potassium, which helps regulate blood pressure It is effective for hypertension prevention and reducing swelling The broth is ready Strain it through a net Cut the green beans into manageable lengths I think it would be just right to cut the long ones into thirds and the short ones in half♪ Green beans are rich in vitamins such as ‘beta-carotene’ and ‘aspartic acid’, which helps with fatigue recovery, making them a recommended vegetable for summer fatigue Slice the ginger thinly Add the ingredients for the broth to the frying pan I like the rich flavor of eggplant stew made with oil, but today I think I’ll make a light, non-oil version♪ I’ll add ginger, and once it comes to a boil, I’ll add the eggplant First, place it with the skin side down♪ Cover and cook on medium-low heat for 3 minutes Flip it over Add the green beans to the empty space, Simmer for another 4 minutes It’s done♪ It’s delicious even when eaten cold The storage period is approximately 4 days in the refrigerator^^ ~Steamed eggplant with sesame salt and kelp~ Remove the stem from the eggplant and make vertical cuts in the skin After this, we will heat it in the microwave, and making cuts will help it cook more evenly Arrange the eggplants in a heat-resistant container Steamed eggplant made in the microwave can be adapted to various dishes, so it’s worth remembering! Sprinkle 1 tablespoon of water and heat in the microwave for 4 minutes Please adjust the heating time according to the size of the eggplant Tear the eggplant vertically by hand It’s very hot right after heating, so it’s better to let it cool down a bit first◎ If you expose it to water, it will become watery, so let it cool naturally as it is Sesame oil and salted kelp have an addictive flavor♪ This is a recommended recipe that is easy to make! The storage period is about 4 days when refrigerated ~Steamed Eggplant in White Dashi Marinade~ I think I’ll make another recipe with steamed eggplant If you peel the skin before cooking, it gives a different texture even with the same steamed eggplant, which is fun♪ Quickly rinse the eggplants in water and arrange them in a heatproof container Heat in the microwave for 4 minutes Cut the cherry tomatoes in half vertically It’s okay to use regular tomatoes cut into small pieces◎ Tomatoes are rich in moisture and minerals, making them a recommended vegetable for the hot summer months when you tend to sweat more. 🍅 Mix the seasonings This is a refreshing marinade that’s perfect for summer! Add the tomatoes and mix Cut the eggplant into bite-sized pieces and add it Be careful, it’s hot ⚠️ But mixing it while it’s hot allows the flavors to blend better♪ It’s complete once mixed♪ The colors are refreshing and feel summery ☀︎ The shelf life for this is about 4 days when refrigerated 〜Easy Healthy Mapo Eggplant〜 When it comes to eggplant, it’s definitely mapo eggplant 🍆 Today, I’m making mapo eggplant with ground chicken This is a healthy mapo eggplant dish that’s lower in calories than one made with ground pork But it’s still delicious, so please look forward to it! ✨ First, mince the ginger and garlic Ginger and garlic enhance stomach function and help increase appetite Recommended menu for the upcoming season when appetite tends to decrease 🍆 Chop the long green onion finely Make diagonal cuts on both sides Cut the eggplant into six vertical sections When stir-fried, the moisture evaporates and they shrink a bit, so it’s better to cut them larger for a satisfying and delicious bite♪ Heat salad oil in a frying pan and arrange the eggplants, starting with the skin side down Cover and steam for 3 minutes I will flip it over and grill the cross-section as well By steaming and baking, it will turn out tender even with less oil Once it has softened, take it out temporarily Add salad oil, then stir-fry with ginger, green onions, garlic, and doubanjiang Once the aroma rises, add the seasonings Add the ground chicken after mixing well Break up the ground meat in the cooking liquid Add the eggplant and simmer for about 3 minutes Prepare a slurry of katakuriko (potato starch) Dissolve the katakuriko well before adding it Stir-fry for about a minute, and it’s done once it thickens It’s a dish that goes well with rice! ☺️ ~Stir-fried eggplant and pork with garlic miso~ aiueo This is also a dish that whets the appetite♪ Cut the eggplant into half-moons Mix the seasonings in a bowl This is a miso sauce with garlic Coat the pork with potato starch It helps the sauce adhere better and has the effect of tenderizing the meat Heat salad oil in a frying pan and stir-fry the pork Once the color has changed by about half, add the eggplant Quickly stir-fry, then cover and steam-bake After simmering on low heat for 3 minutes, remove the lid Check that the eggplant has softened, then add the sauce Stir-fry while coating everything with the sauce Sprinkle with green onions and sesame seeds This dish is recommended for boosting appetite and recovering from fatigue♪ The recommended storage period is about 4 days in the refrigerator With this, I won’t have any trouble with eggplants for a while 🍆 I came to harvest the vegetables for dinner It’s still June, but it feels like midsummer with this heat Eggplant today too 🍆 I made the miso soup first 〜Seaweed, cucumber, and tuna sunomono〜 Slice the cucumber thinly The cucumbers in the garden were too soft, and I couldn’t slice them well with the slicer 😅 I’ll do my best to cut them thinly with a knife Put the sliced cucumber in a bowl Add the rehydrated wakame Add the canned tuna after draining the liquid Crab sticks and chikuwa are also fine♪ Add the seasoning and mix it together This is a menu that kids love and I often make it 🥒 The crunchiness of the cucumber and the sweet and sour seasoning make it delicious enough to eat as much as you want! Chill it a little in the refrigerator to let the flavors meld. ~ Spinach with White Sesame Dressing ~ Cut the spinach into manageable lengths Keep the stems and leaves separate Spinach is rich in iron, and it also contains a lot of vitamin C, which enhances iron absorption It’s a recommended vegetable for preventing anemia. 🌱 Carrots are cut into thin strips After boiling the carrots for 30 seconds, add the stems of the spinach After about 20 seconds, add the leaves as well After boiling for another minute, drain it in a colander Rinse it in water to cool it down thoroughly I will make the dressing♪ I will grind the sesame seeds Once it is ground to a moist consistency, I will add the tofu It’s okay to use store-bought ground sesame seeds◎ Crush the tofu until it becomes smooth If you don’t have a mortar, you can put it in a plastic bag and mash it by hand, or mix it with a whisk♪ Add the seasoning and mix it in Add the spinach and carrots after squeezing out the moisture This is a delicious white sesame dressing with tofu that is smooth like cream♪ I will serve it in the new dish I bought 🙂 I bought it at the 100 yen shop Seria♪ I’ll eat the leftover portion for lunch tomorrow^^ Grilled Eggplant and Chicken in Soy Sauce Cut the eggplant in half lengthwise and make slits in the skin Cut into a convenient length ^^ Cut into three equal pieces, just like that♪ Heat salad oil in a frying pan and grill the eggplant The key is to grill it from the skin side♫ First, cook on medium heat for 3 minutes If you apply oil all over the skin, it will roast beautifully Mix the marinade ingredients and heat them in the microwave for one and a half minutes Once the skin is browned, flip it over, cover it, and bake for another 3 minutes Once cooked, soak in the marinade Cut the chicken into bite-sized pieces I used one and a half sheets for three people♫ Sprinkle salt and pepper after cutting Coat the entire surface with potato starch I will cook it in a frying pan Cook both sides for about 5 minutes on medium-low heat Leftover meat, about half a slice I’m thinking of marinating it and making fried chicken tomorrow♫ This Genghis Khan sauce is delicious◎ Flip the meat once it is nicely browned Let’s carefully grill the other side too🏃‍♀️ Soak the grilled meat in the marinade Rich eggplant and meat go well with refreshing grated daikon~ 🙂 Grate it with the skin on Raw daikon is rich in digestive enzymes It helps with digestion and absorption, and is effective in preventing stomach discomfort 😌 Shiso is cut into thin strips Just pile it up nicely and it’s done 🧸

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