ダイエット中でも食べれる！ヘルシーイタリアン献立🇮🇹 【あすけん高得点】【前編】

ダイエット中でも食べれる！ヘルシーイタリアン献立🇮🇹 【あすけん高得点】【前編】

Hello everyone! Hello everyone! Today, I will make Italian food that can be eaten while on a diet. Today, I will make Italian food that can be eaten while on a diet. A well-balanced recipe that allows you to get high scores  
with the “Asken” app. A well-balanced recipe that allows you to get high scores  
with the “Asken” app. Main: Pescatore with plenty of seafood,  
Side: Arugula salad Main: Pescatore with plenty of seafood,  
Side: Arugula salad Let’s make it! Let’s make it! First, I will introduce the materials. First, I will introduce the materials. I will use this brown rice pasta. I will use this brown rice pasta. Ordinary pasta is fine. Ordinary pasta is fine. garlic and canned tomatoes garlic and canned tomatoes The main seafood is 2 headed shrimp,  
3 mussels and 6 clams. The main seafood is 2 headed shrimp,  
3 mussels and 6 clams. If you don’t have headed shrimp,  
you can use peeled shrimp. If you don’t have headed shrimp,  
you can use peeled shrimp. However, the miso on the head will be delicious,  
so if you have one, use headed shrimp. However, the miso on the head will be delicious,  
so if you have one, use headed shrimp. Then I would like to handle the shrimp. Then I would like to handle the shrimp. First, cut off the excess part of the shrimp. First, cut off the excess part of the shrimp. tail tail legs legs I will take the back. I will take the back. Stick a toothpick through the gap in the shell and take it out. Stick a toothpick through the gap in the shell and take it out. This time I will halve the shrimp. This time I will halve the shrimp. It cut cleanly. It cut cleanly. Cut the head in the same way. Cut the head in the same way. done done If there is a sand bag, remove it. If there is a sand bag, remove it. Judge the other one in the same way. Judge the other one in the same way. Let’s turn on the fire. Let’s turn on the fire. First, add a piece of chopped garlic. First, add a piece of chopped garlic. Add olive oil. Add olive oil. Because I’m on a diet and I’m always concerned about oil Because I’m on a diet and I’m always concerned about oil Add about 2 teaspoons of olive oil. Add about 2 teaspoons of olive oil. I will light the fire. I will light the fire. The scent of garlic has come up. The scent of garlic has come up. I will add the seafood I mentioned earlier. I will add the seafood I mentioned earlier. Add a little white wine, cover and steam. Add a little white wine, cover and steam. I set it to medium heat I set it to medium heat The clams have opened,  
so take them out so that they won’t catch fire anymore. The clams have opened,  
so take them out so that they won’t catch fire anymore. Also take out the mussels. Also take out the mussels. Increase the fire. Increase the fire. Shrimp wants to melt the miso in the head,  
so I’ll add a little more. Shrimp wants to melt the miso in the head,  
so I’ll add a little more. canned tomatoes. canned tomatoes. Put 1/2 can, 200 ml. Put 1/2 can, 200 ml. Dissolve the miso in the shrimp head in the sauce. Dissolve the miso in the shrimp head in the sauce. Boil down the tomato sauce. Boil down the tomato sauce. Boil down tomato sauce to make it sweeter,  
so it will take some time, but please boil down. Boil down tomato sauce to make it sweeter,  
so it will take some time, but please boil down. At this stage, add a pinch of salt. At this stage, add a pinch of salt. Seafood is high in salt, but add a little salt. Seafood is high in salt, but add a little salt. Take out the shrimp once. Take out the shrimp once. When the tomatoes have been boiled down,  
add the seafood and warm them. When the tomatoes have been boiled down,  
add the seafood and warm them. If it is a little overcooked, add water. If it is a little overcooked, add water. Boil the pasta in parallel while boiling the tomato sauce. Boil the pasta in parallel while boiling the tomato sauce. Bring the water to a boil. Bring the water to a boil. I will put the pasta. I will put the pasta. This time, I will use 60g of pasta! This time, I will use 60g of pasta! This brown rice pasta is marked as 57g per person, This brown rice pasta is marked as 57g per person, The noodles are actually chewy, and 60g is enough to fill your stomach. The noodles are actually chewy, and 60g is enough to fill your stomach. So, when using brown rice pasta, I use 60g. So, when using brown rice pasta, I use 60g. However, in the case of ordinary pasta,  
I would like to use it a little more. However, in the case of ordinary pasta,  
I would like to use it a little more. Please eat as much as you like. Please eat as much as you like. Boil the noodles for the specified 11 minutes. Boil the noodles for the specified 11 minutes. The noodles will be boiled soon The noodles will be boiled soon Put the seafood you took out earlier back inside. Put the seafood you took out earlier back inside. Now that the noodles are boiled, I’ll entangle them with the sauce. Now that the noodles are boiled, I’ll entangle them with the sauce. Once entwined with the sauce, you’re done! Once entwined with the sauce, you’re done! Serve Serve The pescatore with plenty of seafood is completed! The pescatore with plenty of seafood is completed! There are so many seafood …  
can’t see the noodles, lol There are so many seafood …  
can’t see the noodles, lol I want to eat it while it’s warm… I want to eat it while it’s warm… I’m going to make a side dish salad from now on. I’m going to make a side dish salad from now on. It makes salad. It makes salad. This time I will use arugula. This time I will use arugula. Do you guys usually eat arugula? Do you guys usually eat arugula? I like it a lot and eat it occasionally. I like it a lot and eat it occasionally. Arugula is a very nutritious vegetable that goes well with Italian food,  
so I chose it as a side dish this time. Arugula is a very nutritious vegetable that goes well with Italian food,  
so I chose it as a side dish this time. Besides arugula, Besides arugula, I would like to add a piece of cottage cheese and kiwi. I would like to add a piece of cottage cheese and kiwi. After that, I would like to make it easily  
with salt and pepper, white wine vinegar, and olive oil. After that, I would like to make it easily  
with salt and pepper, white wine vinegar, and olive oil. Just cut and mix. Just cut and mix. Arugula cuts off the root. Arugula cuts off the root. Cut in half Cut in half It weighs about 50-60g. It weighs about 50-60g. I want to eat a lot. I want to eat a lot. I will cut the kiwi. I will cut the kiwi. Cut it as you like. Cut it as you like. I will season the salad I will season the salad First, add a little salt First, add a little salt A little pepper A little pepper Mix well. Mix well. Add 1/2 to 1 teaspoon of white wine vinegar. Add 1/2 to 1 teaspoon of white wine vinegar. The last is olive oil. The last is olive oil. I want to refrain from oil… I want to refrain from oil… This time, I will use this spray type and put only one push. This time, I will use this spray type and put only one push. Mix well again. Mix well again. Let’s serve it. Let’s serve it. Kiwi too Kiwi too I think other fruits are also delicious I think other fruits are also delicious Shine Muscat and apples are also delicious. Shine Muscat and apples are also delicious. Finally, add about 30g of cottage cheese. Finally, add about 30g of cottage cheese. sprinkle it. sprinkle it. The arugula and kiwi salad is complete! The arugula and kiwi salad is complete! It’s delicious even if you change the fruit or use balsamic vinegar! It’s delicious even if you change the fruit or use balsamic vinegar! The main pescatore and arugula salad have been completed!! The main pescatore and arugula salad have been completed!! Looks really good Looks really good This is nutritious and can be eaten even on a diet. This is nutritious and can be eaten even on a diet. There are many simple diets, There are many simple diets, I think it tends to be a similar meal, but I think it tends to be a similar meal, but If you make it yourself, you can adjust the amount of oil,  
so you can eat healthy and delicious food. If you make it yourself, you can adjust the amount of oil,  
so you can eat healthy and delicious food. Please try it if you like. Please try it if you like. In the second part, we will explain the nutrition of this menu!  
Please have a look. In the second part, we will explain the nutrition of this menu!  
Please have a look.

ダイエット中やあすけん記録していると、質素なご飯や同じご飯になりませんか？
そこで今回は、ダイエット中でも食べられる、ヘルシーなイタリアン献立を紹介します！
メニューとしては、ペスカトーレとルッコラのサラダです。
美味しくてヘルシーなので、是非試してみてください。

あすけん基準に基づく栄養解説を後編としてお出ししていますので、
よろしければそちらもご覧ください♪
↓
【栄養解説】ヘルシーイタリアンは本当に栄養価高いの？【後編】

ー材料ー
ペスカトーレ　一人前
・パスタ　　　　　　60g
・有頭えび　　　　　2匹
・ムール貝　　　　　3個
・アサリ　　　　　　6個
・トマト缶　　　　　1/2缶
・ニンニク　　　　　1かけ
・オリーブオイル　　小さじ2
・白ワイン　　　　　50-60ml
・塩　　　　　　　　1つまみ

ルッコラとキウイのサラダ　一人前
・ルッコラ 　　　　　5-60g
・キウイ　　　　　　1個
・カッテージチーズ　30g
・白ワインビネガー　小さじ1/2〜1
・塩胡椒　　　　　　少々　

■再生リスト
・あすけん高得点レシピ / healthy & balanced recipes
　あすけんアプリ高得点の食事のレシピと、栄養解説。
　栄養解説は少しニッチですがダイエット・ボディメイクに最適な知識が付きますよ♪
→https://youtube.com/playlist?list=PLARnqaDqbP_hkwCWI70trQnLbJeU5l405
・ダイエットレシピ / recipes for weight loss
　ロウカロリーご飯の作り方
→https://youtube.com/playlist?list=PLARnqaDqbP_joPS5lm9svdPzNKjfC5rWU
・１日の食事 / What I eat in a day.
　私の１日の食事。１日を通した献立の一例として良ければ参考にしてください。
→https://youtube.com/playlist?list=PLARnqaDqbP_jVV2RVpl37nn-wXyjTH_PG
・調理器具レビュー / Cookware reviews
　少し珍しい調理器具などのレビュー
→https://youtube.com/playlist?list=PLARnqaDqbP_jCdg_W4iesR4sQfKzZCtRM

【動画目次】
00:00 オープニング
00:34 ペスカトーレ- 材料の説明
01:15 ペスカトーレ- 海老を捌く
02:29 ペスカトーレ- パスタソースを作る
05:31 ペスカトーレ- パスタを茹でてソースと絡めていく！
07:21 ペスカトーレ- 盛り付ける
08:00 ルッコラのサラダを作っていく
10:37 ルッコラのサラダ完成！
10:50 イタリンアンメニュー完成
11:27 後編のご案内

【MUSIC CREDITS】
Music by Mr. Thibs – Come From – https://thmatc.co/?l=EB3BF1C8
Music by Donald XL Robertson – It’s Fine – https://thmatc.co/?l=73552332

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My Instagram：https://www.instagram.com/eriri_106/
Twitter：https://twitter.com/eriri_erii

#あすけん #ダイエット #イタリアン #ヘルシー #美味しい #ペスカトーレ