健康を考えた１週間分のヘルシーな作り置き８品｜高タンパクで野菜たっぷりなおかず｜夜遅いご飯でも罪悪感なしなレシピ

健康を考えた１週間分のヘルシーな作り置き８品｜高タンパクで野菜たっぷりなおかず｜夜遅いご飯でも罪悪感なしなレシピ

Good evening! It’s Abeshi. Today, I’m going to make a healthy meal with health in mind. It’s not a condiment, but a main ingredient today: Japanese ginger. Peel the eggplants (3 pieces) to make them soft and chewy. Use the skin to make pickles or kinpira, and don’t waste it. The skin of eggplants exposed to the hot summer sun becomes thick and hard. As autumn approaches, the skin becomes thinner and easier to eat with the skin. So this way of eating makes sense, and above all, you’re sure to get hooked on the texture of this soft and chewy eggplant… Heat the eggplants in water for about 5 minutes in a 600W microwave for 3 minutes. Steaming in the microwave 5 is easy because it doesn’t heat up the kitchen. Sesame seeds give it a completely different aroma and taste. It ‘s a bit of a hassle, but I’ll spare no effort to make it delicious. Lol Rub it thoroughly until the popping sound is gone. It ‘s hot. It’s mad. If you touch it with chopsticks and it’s soft, it’s OK. Roasted sesame seeds (3 tablespoons), white soup stock (1 tablespoon), water (50 ml), pepper (1 teaspoon) Add pepper to taste! It’s delicious! The gentle aroma and flavor of sesame is accented with a spicy pepper. “Chilled eggplant and Japanese ginger with sesame pepper sauce” Please enjoy the soft eggplant too ♡︎ I found a very impressive zucchini at the supermarket. I’m going to try making a salad with zucchini. It’s too big, so I cut it into ginkgo nuts. I used one zucchini, but if it’s small, use two. Until a few years ago, I always ate zucchini grilled, but now I feel like more people eat it raw. The reason is this texture…♡︎ It’s not a cucumber, it’s not an eggplant… Only raw zucchini can give this crunchy? Crispy? texture, which is just too delicious! Rub salt (1/2 teaspoon) into it and let it rest. I don’t like coriander, so when I make Asian food at home, I use mitsuba instead! I love mitsuba and parsley, but I can’t forget the shock I felt when I tried coriander the first time, so I haven’t been able to try it again, and I’ve come to dislike it so far… I feel like I’m starting to forget the taste, so I’ll give it a try… Slice a purple onion (1) thinly, keeping the fibers apart, to reduce the spiciness. Soak in water for 10 minutes. If the salad is made only of leafy vegetables, it will become limp, so it’s best to add dressing afterwards, but this salad is mainly made of zucchini, so there’s no need to worry about that! Finely chopped garlic (1 clove), lemon juice (2 tablespoons), fish sauce (1 tablespoon), sesame oil (1 tablespoon), salt (a little), boiled squid (1 cup) has been cheap recently, so I used it, but tuna, shrimp, scallops, and octopus would also be good! I’m happy that it contains vegetables with various textures and is well balanced in color and nutrition! “Thai-style salad with zucchini and boiled squid” Have you ever tried “mustard pickles”? I recently learned about them and tried making them. They are very refreshing, the spiciness is softened, and they have a slightly pungent taste! The key is to cut the vegetables into 2cm widths and slightly thicker slices! This thickness makes them crunchy and satisfying to eat. Chicken bones (2 tablespoons), mustard (2 tablespoons), water (200ml) Heat in a microwave at 600W for 2 minutes and then dissolve the mustard thoroughly. The vegetables are pickled without any pre-treatment and the flavor is absorbed, so make the dipping sauce thick. Mustard pickles are perfect as a side dish for alcohol or as a palate cleanser. Any vegetables will taste good, so try pickling them in various ways! “Mustard pickled cucumber and yam” In my house, we make grated daikon radish in a food processor. Standby! Let’s make a healthy dish with konjac! Thinly slice the konjac (200g) so that the flavor is absorbed in a short time. If you add the water-soluble dietary fiber of mushrooms, it will not be just a healthy side dish, but a healthy side dish that is considerate of your body! I hope this feeling is conveyed to you today♡︎ If you only use radish, it will not be smooth, so try adding about 50ml of water that is not included in the recipe! If you eat it as is, it is certainly different from grated radish, but the texture is good enough to be used in cooking! The key is to drain the water well! While the moisture of the konjac is evaporated, I tried harvesting the hydroponically grown leeks called “infinite leeks”. In conclusion, the tasteless and odorless leeks will grow forever! It’s good for adding color , but I don’t recommend it from a nutritional standpoint. When you grow it, it smells like leeks, but it doesn’t taste like leeks. It’s grown in a place with no nutrition, so it’s only natural. That’s all from the scene. Add sake (a single turn) to remove the odor of the konjac. Konnyaku does not need to be removed by frying it over medium heat while removing the moisture. Even if it is not konnyaku, the smell will disappear! After adding the mushrooms, fry over low to medium heat while stirring occasionally until they become soft. Soy sauce (2 tablespoons), mirin (1 tablespoon), ginger (1/2 piece) This looks delicious with just this… The fragrant aroma of soy sauce fills the kitchen… The konnyaku is also thinly cut so the flavor is soaked in! Now we are going to put the finishing touches on it. Korean chili pepper (1/2 tablespoon), salt (a little) A fresh and refreshing spicy maple leaf grated daikon! You can also use chili pepper as a substitute, but try making it with 1/2 teaspoon and adding more while checking the spiciness! “Sautéed konnyaku and mushrooms with soy sauce topped with grated maple leaf grated daikon” If you see it, you will definitely buy it. I love water spinach so much that I want it to become a standard vegetable on the Japanese table ♡︎ Water spinach is delicious if you cook it separately into leaves and stems! It is rich in nutrients and contains plenty of beta-carotene, so it is a vegetable that is good for your skin and prevents summer fatigue and summer colds! Sake (one spoon), salt (1 teaspoon), water (500ml) I also use this water when boiling meat for shabu-shabu, but just boiling it removes the odor and makes the boiled meat delicious! Boil it thoroughly for about 4 minutes. Sesame oil (1 tablespoon) and minced garlic (1 clove) Heat over low to medium heat until the garlic turns golden brown. This burnt garlic gives off a great aroma. When the water spinach stems have softened a little, add the leaves to ensure that they are cooked evenly and become a delicious, crisp water spinach! To prevent the water spinach from cooking any more, mix it in a bowl and then mix with the seasonings. Lemon juice (2 tablespoons), soy sauce (1 tablespoon) Water spinach is delicious when it is freshly made, but after a few days the aroma deepens and it becomes even more delicious! It’s so delicious that you’ll want to make it again and again… “Pork tongue and Chinese spinach with garlic and soy sauce” A healthy japchae that you can eat as much as you want without feeling guilty. Cut the iron-rich komatsuna (1 bunch) to an easy-to-eat length. Cut the onion (1 piece) into 1cm widths. The key is to add plenty of vegetables along with the healthy ingredients ♡︎ Shirataki (200g) is long and difficult to eat as it is, so cut it into 4 equal parts with kitchen scissors. Do not add oil to the frying pan, but first remove the moisture from the shirataki. Add sake (one turn) and use the power of the sake to remove the smell of the konjac! After that, remove the moisture from the konjac more thoroughly so that the flavor can easily soak in . This is how I remove the odor from konjac recently. Even if it’s not a type that doesn’t need to be soaked, if you make it this way, it won’t have any odor! In the same frying pan, sprinkle a little salt on thinly sliced ​​pork loin (300g) and fry over low to medium heat. Using pork loin makes this a healthy dish too! Add garlic (1 clove) and sake (a little at a time) to thoroughly remove the meat odor! The sweetness of the onion is also important ♡︎ Fry until soft so that it doesn’t end up watery! Kimchi (100g), soy sauce (2 tablespoons), mirin (1 tablespoon), vinegar (1 tablespoon) Add shirataki noodles here and let the flavor soak in. The key is the color of the shirataki noodles! Fry well until the color changes! Finally, add komatsuna and stir fry quickly to finish ♪ Easy! Plenty of vegetables! Healthy! Crispy and delicious! If you stock it in your refrigerator, it’s a side dish that will fill you up without feeling guilty on late nights ♡︎ “Healthy Kimchi Japchae” Make a colorful, healthy and delicious side dish that allows you to eat lots of vegetables . The key is to cut the vegetables into chunks about 2cm wide! The vegetables will be the main ingredient of the deliciousness. Try adding as many vegetables as possible! Eggplant, broccoli, okra, potatoes… this dish is delicious no matter what you put in it! I’m going to make it into ratatouille, but the recipe is very simple, so it’s great that you can make it easily without any hassle♪ If you peel the skin off the chicken breast (1 piece), it will be even healthier! I’ve told you before that you should cut the chicken breast in the direction of the fibers to make it soft, but I think this method is even easier and better, so I’ve been using this method recently. You still cut it into 3 blocks, but then you just cut each one thinly vertically! This is enough to cut the fibers, so you don’t need to determine the direction of the fibers! Rub the chicken breast with a little potato starch and a little salt, heat it over low to medium heat, and brown one side. Turn it over, add sake (one shot), cover, and heat for 3 minutes. In the summer, we tend to want to eat cold food, but cold foods physically cool the body, and in the yin-yang theory, there are a lot of yin vegetables in the summer. So summer stews are really recommended for people who tend to get cold! Add soy sauce (3 tbsp), honey (2 tbsp), and black vinegar (4 tbsp), cover, and simmer for 5 minutes. You can make delicious ratatouille with the flavor of chicken and vegetables in no time! “Chunky ratatouille with chicken” When you think of cucumbers, they are usually eaten raw in salads, pickles, and Japanese dishes! So I’d like to introduce a slightly different and delicious way to eat cucumbers as a main dish . Peel the cucumbers (2 cucumbers) and cut them in half lengthwise. Then cut them diagonally. Leave the skin on the cucumbers and add them to salads or make pickles! If moisture comes out, it will be difficult to cook, so rub salt into them and leave them for 10 minutes to remove the moisture. Heat firm tofu (400g) in a small microwave at 600W for 5 minutes to remove excess moisture. I’m going to make a champuru dish that’s already full of protein, but adding chicken breast will add even more high-quality protein! Sprinkle a little salt on the chicken breast and arrange them in a frying pan. Once one side is browned over low to medium heat, flip it over, add sake, cover, and steam over low to medium heat for 3 minutes. The steps for making champuru are the same in my house, no matter what ingredients you use! If you make it this way, it won’t be watery and you won’t fail! It’s a rich-flavored champuru that is perfect for drinking or as a side dish for rice! When frying the ingredients, fry thoroughly so that the moisture evaporates each time! It’s delicious to break the tofu into large pieces♡︎ Chicken bones (1/2 tablespoon), soy sauce (1 tablespoon) Mix the seasonings so that the tofu is well flavored, then add plenty of squeezed-out cucumber♡︎ Fry the cucumber quickly so that it doesn’t release any moisture! Once the ingredients are well flavored and blended, we’ll remove the moisture from here! First, fry the excess moisture with the egg. The egg is also important, so fry it a little and then stir the whole thing! Finally, use dried ingredients to absorb the moisture and it’s perfect! I also added dried shrimp as a change of pace! The soft tofu and crunchy cucumbers are a great accent! Even if you can’t eat bitter melon, this is a delicious dish that will cool you down during the hot summer♡︎ “Cucumber Chanpuru” Today, I made a healthy pre-prepared dish with health in mind. If you only think about high protein and low calories, the nutritional balance will be poor, so I made it so that you can eat a lot of it while using vegetables well to supplement your nutrition ! It’s also recommended for those who want to tighten their body in the summer♡︎ See you in the next video!

〜保存目安について〜
保存目安は、冷蔵庫の環境、季節、によって多少変わります！目安として参考にしてください🫡💕

🍙よくある質問

・キューブタイプのにんにくと生姜はどうやって作っていますか？
A、ニンニクはフードプロセッサーでみじん切りに。生姜は酒（適量）と合わせてフードプロセッサーですりおろしに。
その後シリコン製氷機で凍らせてから冷凍保存しています！

・保存容器は何を使っていますか？
A、IKEAの保存容器を使用しています。

・塩麹、醤油麹は代用できますか？
A、基本的に味付けとしては塩麹（塩+みりん）、醤油麹（醤油+みりん）で代用してください！

・ラップの指示がないですが、電子レンジで加熱するときはラップをしますか？
A、ラップをする場合はレシピには書いていません！ラップをしないイレギュラーな場合のみ記載しています。

🍒レシピ🍒

00:00今日の動画は？
00:22①冷しなすとみょうがのごま胡椒ダレ
分量：６人前
保存目安：冷蔵４日間

・みょうが（３本）
・なす（３本）

ーAー
・いりごま（大さじ３）
・白だし（大さじ１）
・水（５０ml）
・胡椒（小さじ１）

①みょうがは縦４等分にする。なすは皮を剥き縦６等分に櫛形切りにし５分ほど水にさらしたら、電子レンジ６００Wで３分加熱する。
②①をボウルに合わせ、Aを入れたらよく和える。

02:15②ズッキーニとボイルいかのタイ風サラダ
分量：８人前
保存目安：冷蔵３日間

・ズッキーニ（１本）
・三つ葉（１束）
・紫玉ねぎ（１個）
・ボイルイカ（１杯）

・塩（小さじ１/２）
ーAー
・にんにく（１片）
・レモン果汁（大さじ２）
・ナンプラー（大さじ１）
・ごま油（大さじ１）
・塩（少々）

①ズッキーニは銀杏切りにし塩を揉み込んで１０分置いたら水気を絞る。三つ葉は食べやすい長さに切る。紫玉ねぎは繊維をたつように薄切りにし水に１０分さらす。にんにくはみじん切りにする。
②①の野菜とボイルイカを合わせ、Aを入れよく和える。

04:28③きゅうりと長芋のからし漬け
分量：８人前
保存目安：冷蔵６日間

・きゅうり（２本）
・長芋（３００g）

ーAー
・鶏ガラ（大さじ２）
・からし（大さじ２）
・水（２００ml）

①きゅうりは２cm幅の輪切りにし、長芋は皮ごと２cm幅の銀杏切りにする。
②Aを合わせ電子レンジ６００Wで２分加熱したら①をいれ漬ける。

05:35④みじおろしのっけのこんにゃくときのこの醤油ソテー
分量：６人前
保存目安：冷蔵４日間

・大根（１/４本）
・エリンギ（２本）
・舞茸（１パック）
・こんにゃく（２００g）
・青ネギ（適量）

・酒（ひとまわし）
ーAー
・韓国唐辛子（大さじ１/２）
・塩（少々）
ーBー
・醤油（大さじ２）
・みりん（大さじ１）
・生姜（１/２片）

①大根はフードプロセッサーでおろし水気を切ったら、Aを入れよく混ぜもみじおろしを作る。エリンギは薄切りにし、舞茸は手でほぐす。青ネギは小口切りにする。こんにゃくは薄切りにする。生姜はすりおろす。
②フライパンにこんにゃくをいれ水分が飛ぶまで中火で加熱したら、酒を入れ水分が飛ぶまでさらに加熱する。フライパンの真ん中を開け油を引いたら、きのこを入れ弱火から中火で時々かき混ぜながらしんなりするまで炒める。Aを入れ調味料がよく絡むまで炒め保存容器に入れる。もみじおろしと青ネギをのせる。

08:45⑤豚タンと空芯菜のにんにく醤油和え
分量：６人前
保存目安：冷蔵３日間

・空芯菜（１束）
・豚タン（３００g）
・にんにく（１片）

・ごま油（大さじ１）
ーAー
・酒（ひとまわし）
・塩（小さじ１）
・水（５００ml）
ーBー
・レモン果汁（大さじ２）
・醤油（大さじ１）

①空芯菜は葉っぱと茎にわけ、それぞれ食べやすい長さに切る。にんにくはみじん切りにする。
②鍋にAを入れお沸かし、豚タンを4分茹でる。フライパンにごま油をひき、ニンニクを入れたら弱火から中火でにんにくが狐色になるまで加熱する。そこに空芯菜の茎を入れさっと炒めたら葉っぱを入れしんなりするまで炒める。
③豚タンと空芯菜を合わせBをいれたらよく和える。

10:51 ⑥ヘルシーキムチチャプチェ
分量：４人前
保存目安：冷蔵５日間

・小松菜（１束）
・玉ねぎ（１個）
・薄切り豚ロース肉（３００g）
・白滝（２００g）
・にんにく（１片）

・酒（ひとまわし）
・塩（少々）
・酒（ひとまわし）
ーAー
・キムチ（１００g）
・醤油（大さじ２）
・みりん（大さじ１）
・酢（大さじ１）

①小松菜は食べやすい長さに切り、玉ねぎは１cm幅に切る。白滝は４等分にするようにキッチンバサミを入れる。にんにくはみじん切りにする。薄切り豚ロース肉に塩を振る。
②フライパンに白滝を入れ白滝の水分を飛ばすように中火で炒める。酒を入れ水分が飛んだら一度取り出す。同じフライパンに油を引き、弱火から中火で肉の色が変わるまで炒める。にんにくと酒、玉ねぎを入れ玉ねぎがしんなりするまで炒める。Aと白滝を入れ水分が飛ぶまでしっかり炒めたら小松菜を入れしんなりするまで加熱する。

13:34⑦ゴロっとラタトゥイユとチキン
分量：４人前
保存目安：冷蔵５日間

・パプリカ（１個）
・ズッキーニ（１本）
・玉ねぎ（１個）
・鶏胸肉（１枚）

・酒（ひとまわし）
ーAー
・片栗粉（少々）
・塩（少々）
ーBー
・醤油（大さじ３）
・はちみつ（大さじ２）
・黒酢（大さじ４）

①パプリカと玉ねぎは２cm幅の角切りにし、ズッキーニは２cm幅の銀杏切りにする。鶏胸肉は繊維を断ち切るように薄切りにし、Aをふる。
②フライパンに油をひき、鶏胸肉を入れたら弱火から中火で加熱し片面焼き色をつける。裏返し酒を入れ蓋をして３分加熱する。野菜を加えさっと全体を混ぜたらBをいれ蓋をして５分煮込む。

16:31⑧きゅうりチャンプル
分量：４人前
保存目安：冷蔵５日間

・きゅうり（２本）
・木綿豆腐（４００g）
・卵（２個）
・ささみ（６本）

・塩（小さじ１/２）
・塩（少々）
・酒（ひとまわし）
ーAー
・鶏ガラ（大さじ１/２）
・醤油（大さじ１）
ーBー
・干しエビ（８０g）
・鰹節（１０g）

①きゅうりは皮を剥き縦半分に切ったら斜め切りにし塩（小さじ１/２）を揉み込んで１０分置く。木綿豆腐は電子レンジ６００Wで５分加熱する。ささみはキッチンバサミで縦半分、横半分にカットし塩（少々）を振る。
②フライパンに油を引き、ささみを並べる。裏返し酒を入れ蓋をして弱火から中火で３分蒸し焼きにする。豆腐を割り入れAを入れたら水分を飛ばすように炒める。きゅうりを加えさっと炒めたら溶いた卵をいれ少し固まるまで待ったら全体をかき混ぜる。Bをいれ水分が飛ぶまで加熱する。

🥕買い物リスト

・みょうが（３本）
・なす（３本）
・ズッキーニ（１本）
・三つ葉（１束）
・紫玉ねぎ（１個）
・きゅうり（２本）
・長芋（３００g）
・大根（１/４本）
・エリンギ（２本）
・舞茸（１パック）
・青ネギ（適量）
・空芯菜（１束）
・小松菜（１束）
・玉ねぎ（２個）
・パプリカ（１個）
・ズッキーニ（１本）
・きゅうり（２本）
・にんにく（３片）
・生姜（１/２片）

・ささみ（６本）
・鶏胸肉（１枚）
・豚タン（３００g）
・薄切り豚ロース肉（３００g）

・ボイルイカ（１杯）

・こんにゃく（２００g）
・木綿豆腐（４００g）
・卵（２個）
・干しエビ（８０g）
・鰹節（１０g）
・白滝（２００g）
・キムチ（１００g）

・塩
・胡椒
・酒
・醤油
・みりん
・酢
・鶏ガラ
・いりごま
・白だし（大さじ１）
・レモン果汁
・ナンプラー
・ごま油
・からし
・韓国唐辛子
・はちみつ
・黒酢
・片栗粉

🍅🌽🥕🫑🍅🌽🥕🫑🍅🌽🥕🫑🍅🌽🥕🫑

〜レシピ本発売中！〜
今日からお家ごはんが劇的に変わる！ 脱マンネリごはん 　難しいこと、一切なし！
よかったらご覧ください♡︎
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オススメの過去動画

《全10品》慌ただしい平日でもしっかり野菜を摂って食生活を整える。野菜たっぷり平日１週間分の作り置き。

《3日分の夜ご飯献立》食生活を整え家計を助ける一汁一菜の献立。

《全10品》疲れた体を労わる１週間分の作り置き。

《全8品》野菜たっぷりの料理で食生活をリセット。罪悪感のない野菜料理レシピ。

《9品》平日１週間が楽になる、野菜たっぷり和食の作り置き。献立/作り置き/常備菜/和食

🍅🌽🥕🫑🍅🌽🥕🫑🍅🌽🥕🫑🍅🌽🥕🫑

#作り置き#野菜不足#今日の晩ごはん