【3日間献立 Vol.1】 副菜は作り置きで春雨サラダ！

【3日間献立 Vol.1】 副菜は作り置きで春雨サラダ！

Hello, this is Kooopi. Today, I’ll show you three days’ worth of dinner, day by day. I try to use up all the ingredients within three days, but anything that keeps well is frozen. Please check the description box for details. Pork belly: 200g,Chicken thigh: 1 piece (250-300g),Ground pork: 200g,Ham: 4 slices (1 pack),Cabbage: 1/2 head (approx. 500g),Shimeji mushrooms: 1 pack (200g),Carrot: 1 (200g),Bell peppers: 4 (120g),Cucumber: 1,Onion: 1 (200g)
Eggplant: 3 (300g),Fried tofu: 1 piece (freeze the rest),Dried vermicelli: 60g,Salted kelp: 5g,Dried wakame seaweed: 1 pinch Let’s start making dinner for Day 1. 【Sweet and spicy stir-fried pork belly and cabbage】200g pork belly,250g cabbage,100g Shimeji mushrooms,【Carrot and green pepper namul】100g carrot,30g green bell pepper,【Vermicelli salad】60g Vermicelli(dried),100g cucumber,4 pieces of ham,【Cabbage core and wakame miso soup】Cabbage cores As much as you can get,1/2 sheet of deep-fried tofu First, let’s make a Carrot and green pepper namul dish. Cut the carrot into thin strips about 3–4 cm long. We’ll use half a carrot each for the “Namul-style” and “Glass Noodle Salad”, so cut them all at once. Also cut the green pepper into thin strips. Remove the seeds, wash well, and then slice into thin strips. Put the carrots into a microwave-safe bowl. Add a pinch of salt (not listed in ingredients). Give it a light mix. Microwave for 2 minutes. Add the green pepper and microwave for 1 more minute. Taste the carrot, and if it’s still hard, heat it a little longer (but remove the green pepper first). Now prepare a small bowl to finish the dish. Add half a carrot (50g) and the green pepper. Set aside the remaining carrot for the glass noodle salad. Now add the seasonings. A pinch of granulated chicken bones,1/2tsp soy sauce,1tsp sesame oil,white sesame seeds appropriate amount Mix it all together. Taste and adjust with salt if needed. This time, the salt level was just right! And that completes our namul-style carrot and green pepper dish! Next, we’ll make the glass noodle salad. Make vermicelli salad Now they’re ready! Cut into bite-size lengths with kitchen scissors. Now the noodles are prepped. Let’s cut the other ingredients. Slice the cucumber into thin strips. Put in a strainer and add a pinch of salt (not listed in ingredients). Let it sit for about 5 minutes to dehydrate. Slice the ham into thin strips. Put the seasonings into a bowl. 3tbsp vinegar,2tbsp soy sauce,1.5tbsp sugar,1tbsp sesame oil,1tbsp white sesame seeds Mix well until the sugar dissolves. Now add the carrot, cucumber, ham, and glass noodles. Squeeze the cucumber lightly before adding. Mix thoroughly so everything is well coated. And that’s it for the glass noodle salad! (Keep in the fridge until serving.) Now let’s prepare Cabbage core and wakame miso soup wakame. Soak the wakame according to the package. Thinly slice the cabbage core for the soup. Roughly separate the leaves and cut only the core part. Slice the cabbage core thinly. Cut the fried tofu into thin strips. The rest can be frozen in a ziplock bag for about a month. If the wakame is large, cut it into smaller pieces. Now let’s simmer the ingredients. Add cabbage core, fried tofu, and wakame. Once boiling, simmer on low for 2–3 minutes. Turn off the heat and dissolve the miso. And that completes the cabbage core and wakame miso soup! Next, let’s make sweet & savory stir-fried cabbage and pork belly. I’m going to make a sweet and spicy stir-fry of pork belly and cabbage. Roughly chop the cabbage leaves. Cut the pork belly into bite-size pieces. Mix the seasonings for the pork and cabbage stir-fry. 2tbsp soy sauce,1tbsp sake,1tbsp mirin,2tsp sugar,1/2tsp ginger, Mix until the sugar dissolves. Prepare a slurry of starch and water. Let’s stir-fry the ingredients. Add a little oil (not listed in ingredients). Start with pork belly, cooking on medium heat while breaking it apart. Once partly cooked, it will be easier to break apart. Once separated, add a pinch of salt and a bit of pepper (both not listed in ingredients). Keep frying and breaking apart until browned. Then add the shimeji and cabbage. Add a pinch of salt (not listed in ingredients). Stir-fry on medium heat until the cabbage and shimeji are tender. When the cabbage is this soft, it’s ready. Turn the heat to high and add the combined seasonings. Stir quickly. Turn off the heat once and add the starch slurry, then mix. Turn the heat back on and stir to prevent clumping. Cook for about 1 minute to thicken the starch and it’s done! Now let’s plate everything. The glass noodle salad is meal-prepped for 3 days for 2 people. Please divide it accordingly. Store the rest in a clean container in the fridge and finish within 3 days. Garnish with green onion (if available). Top with chili threads (if available). This meal uses a lot of cabbage in the side dishes! Itadakimasu (Let’s eat) The main dish cabbage still has a nice texture and is delicious! Next is Day 2. 【Stir-fried chicken thighs with green peppers and onions in oyster sauce】300g chicken leg meat,2 green peppers,100g onion【Cabbage and salted kelp salad】125g cabbage,5g salted kelp【Chinese Shimeji and Eggplant Soup】100g Shimeji mushrooms,100g eggplant The glass noodle salad is from Day 1’s meal prep! First, we’ll make cabbage with salted kelp. Shred the cabbage into thin slices. The core is tough, so slice it thinly. If you don’t mind the texture, you can leave it as is! Drain the water well. Put it in a bowl and mix with salted kelp. 5g salted kelp,1/2tsp sesame oil,white sesame seeds appropriate amount,A pinch of salt Mix well. Taste it and adjust with salt if it’s too light. This is perfect as is! That’s it for the cabbage with salted kelp! Next, let’s make shimeji and eggplant Chinese-style soup. Remove the base of the shimeji and separate them. If any are too big, tear them in half. Cut the eggplant into half-moon slices. Make a starch slurry with water and potato starch. Now the prep is complete. First, sauté the eggplant. Add some sesame oil. Add the eggplant. Sauté until lightly browned to remove the raw smell. Now add the seasonings and simmer. 500ml water,2tsp granulated chicken bones,1tsp sake,1/2tsp soy sauce,1/4tsp ginger Add the shimeji mushrooms. Gently mix and bring to a boil. Once boiling, simmer on low heat for 3–4 minutes. Turn off the heat and stir in the starch slurry. Heat for 1–2 more minutes to finish. And that’s it for the shimeji and eggplant Chinese-style soup! Now let’s make stir-fried chicken thighs with green pepper and onion in oyster sauce. Cut the onion into chunks. Roughly chop the core part. Then cut the rest into chunks. Peel a few layers off first to make the sizes more even! If you’re in a hurry, it’s fine to cut them as is! Cut the green peppers into chunks too. Wash them well and then cut into chunks. Cut the chicken thighs into bite-sized pieces. Remove any excess skin or cartilage. If you’re short on time, you can skip this step! Now cut the rest into bite-size pieces. Season with salt and pepper and mix well. Finally, coat with potato starch evenly. The chicken prep is now complete. Mix the seasonings together. 1.5tbsp oyster sauce,1tbsp sake,1tsp soy sauce Give it a quick stir. That completes the prep work. Let’s start by cooking the chicken. Add a little oil (not listed in ingredients). Place the chicken skin-side down before turning on the heat. Cook skin-side down on low-medium heat. Press gently to get an even sear on the skin. Once it looks like this, it’s good! Flip and cook the other side through. Cook the other side until it looks like this. Check the inside with scissors to make sure it’s fully cooked. Once it’s done, take it out of the pan. If the oil bothers you, you can wipe off some of it. Add the green pepper and onion, and a pinch of salt (not listed in ingredients). Sauté until the onion becomes a bit tender. Once the onions are cooked, return the chicken to the pan. Quickly stir to reheat the chicken. Turn the heat to high and add the sauce mix. Stir quickly to coat everything. Stir-fried chicken thighs with green pepper and onion in oyster sauce is done! Now let’s plate everything. Garnish with green onions (if available). Top with chili threads (if available). The chicken is nicely seared, making it a perfect dish to go with rice! Itadakimasu (Let’s eat) The crisp cabbage and salted kelp are delicious! The chicken skin is nicely seared, making it fragrant and tasty! Next is Day 3. 【Stir-fried vegetables and minced pork with sweet miso】200g minced pork,200g eggplant,1 green bell pepper,50g onion,Cooked rice, just the amount you want to eat【Shredded cabbage salad】125g cabbage【Miso soup with onions and fried tofu】50g onion,1/2 sheet deep-fried tofu First, let’s make shredded cabbage salad. Shred the cabbage using a slicer or similar tool. Soak it in water for about a minute, then drain well. And that’s it for the shredded cabbage salad! (Chill in the fridge until serving.) Next, let’s make miso soup with onion and fried tofu. Thinly slice the onion. Finely chop the core part. Half will be used for the “Sweet miso stir-fry rice bowl,” and the other half will go into the small pot for the miso soup. Cut the fried tofu into thin strips. Add the tofu to the miso soup pot as well. The rest can be frozen in a ziplock bag and stored for about a month! Now let’s start simmering the ingredients. Once it comes to a boil, give it a light stir. Then simmer on low for 4–5 minutes. After that, dissolve in the miso. And now the miso soup with onion and fried tofu is ready. Next is the sweet miso stir-fry rice bowl with vegetables and ground pork. Cut the green pepper into large dice. Wash them well, then cut into large dice. Cut the eggplant into thick half-moon slices. Now combine the seasonings. 1.5tbsp miso,1tbsp sake,1tbsp mirin,2tsp soy sauce,2tsp sugar,1tsp sesame oil, Stir well until the miso dissolves. Let’s start stir-frying the ingredients. Add 1 teaspoon of sesame oil. Add the eggplant and a pinch of salt (not listed in ingredients). Sear lightly to give it some color. Next, add the onion and green pepper with another pinch of salt. Sauté until the onion softens. Now add the ground pork. Cook thoroughly until the color changes. Add some pepper to taste. Then add the mixed seasonings. Stir-fry on medium-high until the liquid evaporates. And that completes the sweet miso stir-fry rice bowl with pork and vegetables! Now let’s plate everything. Add your favorite dressing to the salad! (Cherry tomatoes are optional.) Garnish with green onions if you have them. Scoop the rice into a bowl. Top with chili threads if you like. This bowl is packed with flavor from the miso and eggplant! Add your favorite dressing to the salad! I recommend using red miso for the sauce—please give it a try! I hope this video gave you some meal planning inspiration! Please consider subscribing and giving a thumbs up if you enjoyed! I’d love to hear your thoughts in the comments too!

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～Day.1～
00:44　食材リスト
00:47【人参とピーマンのナムル風】副菜②

ー材料ー(2人前)
人参　　　：1本(100g)→半分春雨サラダで使う
※副菜②では1/2本(50g)使う
ピーマン　：1個(30g)

ー調味料ー
顆粒鶏がら：ひとつまみ
醤油　　　：小さじ1/2
ごま油　　：小さじ1
白ごま　　：適量

ー簡略な手順ー
①人参、ピーマンを細切りにする
②耐熱容器に人参をいれて塩を少々(分量外)してレンジで2分加熱する
③ピーマンを追加して1分加熱する
※人参が硬かったらピーマンを出して追加で加熱する
④ボウルに人参1/2本(50g)とピーマンをいれて調味料をいれて混ぜたら完成!!

03:28【春雨サラダ】副菜①

ー材料ー(6人前=3日分)
春雨(乾燥) ：60g
人参　　　：1/2本(50g)→副菜②で使ったあまり
きゅうり　：1本
ハム　　　：4枚(1パック)

ー調味料ー
お酢　　　：大さじ3
醤油　　　：大さじ2
砂糖　　　：大さじ1.5
ごま油　　：大さじ1
白ごま　　：大さじ1

ー簡略な手順ー
①春雨は袋の表記に従ってもどしてハサミでほどよい長さに切って水気をきっておく
②きゅうりは細切りにして塩をひとつまみ(分量外)して5分くらいおいて脱水する
③ハムは細切り、人参は副菜①で加熱した人参を使う
④ボウルに調味料をいれて砂糖が溶けるまでよく混ぜる
⑤具材を全部れて混ぜる
※きゅうりは軽く水気を絞っていれる
⑥器に盛って完成!!
※残りは清潔な容器にいれて冷蔵保存する

05:58【キャベツの芯とわかめの味噌汁】汁物

ー材料ー(2人前)
乾燥わかめ　　　　：ひとつまみ
キャベツの芯　　　：とれた分だけ
油揚げ　　　　　　：1/2枚

ー調味料ー
水　　　　　　　　：500ml
和風顆粒だし(減塩) ：小さじ1/2
味噌　　　　　　　：大さじ1

ー簡略な手順ー
①わかめを袋の表記に従ってもどす、キャベツの芯は薄切り、油揚げは細切りにする
②水、和風顆粒だし(減塩)、具材をいれる
③沸騰したら2～3分弱火で煮る
④火を消して味噌を溶く
⑤食べるときに再加熱して器に盛って完成!!

07:46【豚バラ肉とキャベツの甘辛炒め】主菜

ー材料ー(2人前)
豚バラ肉：200g
キャベツ：1/4玉(250g)
しめじ　：1/2パック(100g)

ー調味料ー
醤油　　：大さじ2
お酒　　：大さじ1
みりん　：大さじ1
砂糖　　：小さじ2
しょうが：小さじ1/2(2.5g)

・水溶き片栗粉
片栗粉　：小さじ1
水　　　：小さじ1

ー簡略な手順ー
①キャベツをざく切りにする、しめじは小房にわける、豚バラ肉は一口大に切る
②調味料を混ぜる
③フライパンに少しごま油をひいて塩をひとつまみ(分量外)とこしょうを少々(分量外)して炒める
④キャベツ、しめじをいれて塩をひとつまみ(分量外)して炒める
⑤調味料をいれてサッと炒める
⑥火を止めて水溶き片栗粉をいれて混ぜる
⑦再び1～2分加熱して器に盛ったら完成!!

～Day.2～
12:19　食材リスト
12:29 【キャベツと昆布のあえ物】副菜②

ー材料ー(2人前)
キャベツ：1/8個(125g)
塩昆布　：5g

ー調味料ー
ごま油　：小さじ1/2
白ごま　：適量
塩　　　：少々

ー簡略な手順ー
①キャベツを細切りにし、水気をしっかりととる
②調味料をいれて混ぜて味見をして薄かったら塩で調味して完成!!

14:00 【しめじとなすの中華スープ】汁物

ー材料ー(2人前)
しめじ　　：1/2パック(100g)
なす　　　：1本(100g)

ー調味料ー
ごま油　　：小さじ1
水　　　　：500ml
顆粒鶏がら：小さじ2
お酒　　　：小さじ1
醤油　　　：小さじ1/2
生姜　　　：小さじ1/4

・水溶き片栗粉
片栗粉　　：小さじ1/2
水　　　　：小さじ1/2

ー簡略な手順ー
①しめじを小房にわける、なすを半月切りにする、水溶き片栗粉を作る
②ごま油をひいてなすをいれて焼き色をつける
③調味料、しめじをいれて沸騰したら3～4分弱火で煮る
④火を止めて水溶き片栗粉をいれて混ぜる
⑤片栗粉に火を通すため1～2分加熱する
⑥器に盛って完成!!

16:38【鶏もも肉とピーマン・玉ねぎのオイスターソース炒め】主菜

ー材料ー(2人前)
玉ねぎ　：1/2個(100g)
ピーマン：2個
鶏もも肉：1枚(250～300g)

ー調味料ー
・鶏もも肉の下味
塩　　　　　　　：ひとつまみ
こしょう　　　　：少々
片栗粉　　　　　：小さじ1

・オイスターソースたれ
オイスターソース：大さじ1.5
お酒　　　　　　：大さじ1
醤油　　　　　　：小さじ1

ー簡略な手順ー
①玉ねぎ、ピーマンを乱切りにする
②鶏もも肉を一口大に切って塩とこしょうをして片栗粉をまぶす
③調味料を混ぜる
④フライパンに油をいれて鶏もも肉を皮面を下にして中火弱でじっくり両面焼いて一旦取り出す
⑤玉ねぎ、ピーマンをいれて塩を少々(分量外)して玉ねぎが少ししんなりするまで炒める
⑥鶏もも肉を戻してサッと温める感じで炒めて③の調味料をいれて強火でサッと炒める
⑦器に盛って完成!!

～Day.3～
23:35　食材リスト
23:38【千切りキャベツのサラダ】副菜②

ー材料ー(2人前)
キャベツ　　：1/8個(125g)

ー調味料ー
ドレッシング：適量(お好みのもの)

ー簡略な手順ー
①スライサーなどでせんぎりにする
②器に盛って完成!!

24:15 【玉ねぎと油揚げの味噌汁】汁物

ー材料ー(2人前)
玉ねぎ　　　　　　：1/4個(50g)
油揚げ　　　　　　：1/2枚

ー調味料ー
水　　　　　　　　：500ml
和風顆粒だし(減塩) ：小さじ1/2
味噌　　　　　　　：大さじ1

ー簡略な手順ー
①玉ねぎを薄切り、油揚げを細切りにする
②小鍋に①の具材、水、和風顆粒だし(減塩)をいれて沸騰したら弱火で4～5分煮る
③味噌を溶いて器に盛ったら完成!!

25:58【野菜と豚ひき肉の甘味噌炒め】主菜

ー材料ー(2人前)
豚ひき肉　　：200g
ピーマン　　：1個
なす　　　　：2本(200g)
玉ねぎ　　　：1/4個(50g)
炊いたごはん：食べる分だけ

ー調味料ー
味噌　　　　：大さじ1.5
お酒　　　　：大さじ1
みりん　　　：大さじ1
醤油　　　　：小さじ2
砂糖　　　　：小さじ2
ごま油　　　：小さじ1
こしょう　　：適量

ー簡略な手順ー
①ピーマンを大きめの角切り、なすを厚めの半月切り、玉ねぎを薄切りにする
②調味料を混ぜる
③ごま油をひいてなすをいれて塩を少々(分量外)して両面軽く焼き色をつける
④玉ねぎ、ピーマンをいれて塩を少々(分量外)して玉ねぎがしんなりするまで炒める
⑤豚ひき肉をいれて色が変わるまで炒める
⑥②の調味料とこしょうをいれて汁気がなくなるまで炒める
⑦器にごはんをいれて乗せたら完成!!

【3日間の食材リスト】
基本は3日間で使い切れるようにしていますが
保存がきくものは冷凍保存などしています

豚バラ肉：200g
鶏もも肉：1枚(250～300g)
豚ひき肉：200g
ハム　　：4枚(1パック)

キャベツ：1/2玉(約500g)
しめじ　：1パック(200g)
人参　　：1本(200g)
ピーマン：4個(120g)
きゅうり：1本
玉ねぎ　：1個(200g)
なす　　：3本(300g)

油揚げ　　：1枚(残りは冷凍保存)
春雨(乾燥) ：60g
塩昆布　　：5g
乾燥わかめ：ひとつまみ

【使用する調味料】
醤油、お酒、みりん、お酢、砂糖、オイスターソース、味噌、和風顆粒だし(減塩)、顆粒鶏がら、片栗粉、しょうが、白ごま、ごま油、好きなドレッシング

——————————————————————————————————

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◆撮影機材
camera：GH5
lens：NOKTON 25mm F0.95 Type II
mic：SENNHEISER MKE600

◆編集ソフト
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Adobe After effects

◆BGM
https://artlist.io/category/7/happy

◆参考
こーぴの
ひとつまみ(親指人差し指中指で)=0.5gくらいです
少々(親指人差し指で)=0.1g以下くらいです

※英語字幕は翻訳機を使用しているため間違っている可能性があります

#ひき肉　#鶏もも肉　#豚バラ肉　#キャベツ　#なす　#ピーマン　#春雨サラダ　#ナムル　#副菜　#献立　#3日間の献立　#料理　#asmr　#レシピ　#cooking　#こーぴ