【平日五天低脂晚餐】簡單又飽足的日式家庭料理/低脂飲食日常/梅干醬雞胸沙拉/蒜味檸檬燜蝦/低脂版雞腿漢堡排/低脂版照燒雞腿肉/手作青菜飯鬆/日式丼飯/Low-Fat Japanese Dinners!

【平日五天低脂晚餐】簡單又飽足的日式家庭料理/低脂飲食日常/梅干醬雞胸沙拉/蒜味檸檬燜蝦/低脂版雞腿漢堡排/低脂版照燒雞腿肉/手作青菜飯鬆/日式丼飯/Low-Fat Japanese Dinners!

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If you don’t need subtitles, you can turn them off from the settings! On a busy Monday, let’s go for something simple and refreshing. During summer break I ate way too many high-calorie foods… (but delicious ones!) Now my body feels really heavy 💦 Time to give my body a little break～ Season the chicken breast with a little salt, pepper, and sake. Massage it in～ Bring a pot of water to a boil. Let the chicken breast return to room temperature first. A splash of sake. A pinch of salt. Add the chicken breast. Green part of a leek (if you have it). Cover with a lid and turn off the heat! While waiting, let’s make the sauce～ This is honey-pickled umeboshi I got from my mother-in-law. It’s less salty than regular ones. Sauce:
Pitted umeboshi (pickled plum) 2 tsp
Yuzu ponzu soy sauce 1 Tbsp
White sesame seeds To taste
Honey As needed This time I didn’t add honey. Adjust depending on the saltiness of your umeboshi. Let the chicken steam for 10–15 minutes, then take it out. Mine was about 250 g, and 10 minutes was just right. If it springs back when pressed, it’s cooked through. Add plenty of vegetables into the chicken broth from boiling. Season with salt and soy sauce, and you’ve got a tasty soup! Moist and tender chicken breast. Once cooled, shred it by hand into bite-sized pieces. Mix it with the sauce while still warm for more flavor. Make extra and save it as a meal prep side dish. Adding in some leftover edamame from lunch. Shiso leaves add extra freshness. When I eat too many processed foods, it shows up quickly on my skin. Cut down on oil and eat more vegetables—you’ll feel the difference quickly. This meal gives about 30 g of protein and less than 6 g of fat! Super low-fat. Let’s eat! My mother-in-law gave me this vegetable, but I still don’t know what it is, even after eating it. Does anyone know what this vegetable is? The stems and roots look like mizuna, but the leaves are completely different… Its taste and texture are also similar to mizuna—light and crisp. I’ll chop it up finely and turn it into a nutritious furikake! Heat a pan and add 1 teaspoon of oil. I usually make this with komatsuna or daikon leaves, but any crisp leafy veggie works. Quickly stir-fry until the moisture comes out. A pinch of salt. Keep stir-frying to evaporate the water. When there’s no liquid left, it’s done. Make some space in the pan. Add 2 tsp soy sauce & 2 tsp mirin. Stir-fry until the liquid evaporates. Turn off the heat and add bonito flakes and sesame seeds. Homemade veggie furikake is rich in fiber, minerals, and vitamins.
Nutritious and tasty! Just mix it into rice and enjoy. I had one tomato left, so I made a quick salad. Refreshing Tomato Salad:
Tomato 1
Shiso leaves 3
Pure apple vinegar 1 Tbsp
Honey 1 tsp I used unsweetened pure apple vinegar, but regular vinegar is fine too. If you don’t like sourness, add 1–2 more tsp of honey. Mix and chill in the fridge for 10–20 minutes. The acidity softens and the flavor deepens. Garlic Lemon Steamed Shrimp:
Shrimp 16
Salt A little
Pepper To taste
Sake To taste
Grated garlic 1 tsp
Maitake mushrooms 150g
Leek 1
Lemon To taste Rub in the seasoning well. Plump shrimp. Place the leek and maitake on aluminum foil. (Onion & enoki also taste great!) Place the seasoned shrimp on top. Add lemon. Cover with another sheet of foil. Seal the edges tightly. Done! Put it in a pot and add a little water. Cover with a lid to shorten cooking time. Today’s soup is okra egg drop. Base is dashi packet + a little chicken stock. Okra’s soluble fiber helps with satiety and stabilizing blood sugar. Add 2 beaten eggs, and you’ve got a nutritious, smooth soup. Super easy! While the shrimp steams, let’s plate the dishes. Serving portions in advance helps prevent overeating. The Japanese “one soup, three dishes” culture—maybe that’s why they stay slim?! No chance of overeating. Shrimp’s ready—smells so good. Pour your favorite sauce on top and enjoy～ This meal gives about 25 g of protein and 6.4 g of fat! I try to keep each meal under 15 g of fat, and dinner even lower. Let’s eat! Went with my son to get his hair cut… by the time we got home I was exhausted～
So tonight, keeping it simple!! Low-fat meals are actually very easy to prepare～ Just steam or microwave the ingredients, cook them through, and season however you like. As long as it’s not too spicy or salty, kids can eat it too—no need to cook separately. Microwave enoki mushrooms, add wakame, and season with ponzu for a quick side dish. To feel full, I always make a pot of vegetable soup at night and drink as much as I want XD If I don’t get full, I’ll want to snack again before bed… a bad cycle. If you don’t like chicken breast, skinless chicken thighs are also great for low-fat meals. Chicken thighs are about 200 kcal with skin / 116 kcal without skin (per 100 g).
Just removing the skin cuts about 10 g of fat! A huge difference!! Poke the skinless thighs with a fork on both sides to let the flavor soak in. Teriyaki Chicken (Low-Fat Version):
Skinless chicken thighs 260 g
Soy sauce 1 Tbsp
Mirin 1 Tbsp
Potato starch 1 tsp
Water 1 tsp Mix all the ingredients except the chicken. Make sure the starch is completely dissolved, otherwise the sauce will clump! Flip the chicken a few times so the sauce coats evenly. Place the side where the skin was facing down, cover loosely, and microwave. 600W for 3 minutes… Flip it after 3 minutes, then microwave another 2 minutes～ Check if it’s cooked through. If not, add 30 sec–1 min more. Slice it up, pour the sauce, and dinner’s ready in no time～ This meal has about 29 g of protein and only 9.7 g of fat!! Very low-fat. With small changes in cooking methods, you can feel full without extra calories. If you’re not watching your diet, you can make it with skin-on thighs too! Quick and tasty～ Let’s eat～ Japanese-Style Marinated Eggplant:
Eggplants 4 small
Mentsuyu 2 Tbsp
Grated ginger 1 tsp
Water 200 cc
Sesame seeds To taste Mix all the seasonings together. I previously shared a recipe with more oil, but this time I kept it light XDD Now I only have an iron pan at home, so I added 1 Tbsp of oil to prevent sticking… But it still stuck a little… Next time I’ll try steaming them. Soak the eggplant in the broth, sprinkle with sesame seeds. Chill overnight for deeper flavor and even better taste～ Using up the leftover okra from lunch～ Tonight it’s just me and my child for dinner, so keeping it simple. …well, it’s always simple anyway (lol) Summer essential: “Neba Neba Don” (sticky veggie rice bowl) Season grated yam lightly with mentsuyu. Yam is rich in digestive enzymes, plus vitamins and potassium. Natto is full of plant protein and fiber, a great helper when managing meals～ On lazy days when I don’t cook, I just eat a pack of natto for quick protein—super easy and nutritious. Yam joins the bowl too～ Crispy kimchi is also a must! The spiciness and tang add depth. Onsen egg～ Green onion～ sesame～ This meal has about 22 g of protein and 14 g of fat!! Served with veggie miso soup, pear, steamed corn, and marinated eggplant～ Let’s eat. Using fresh-ground chicken thigh, I’m making my husband’s favorite chicken hamburg steak. Chicken Hamburg Steak:
Skinless chicken thigh mince 400 g
Leek 1
Egg 1
Grated ginger 1 tsp
Grated garlic 1 tsp
Salt A little
Pepper A little
Soy sauce A little
Potato starch 1 Tbsp Put everything into a bowl and mix well. !? I forgot the leek!! Without leek it’s missing something, but green onions or regular onions work too. If you don’t forget, just mix everything all at once—no need to separate steps. Wet your hands, take some mince, shape into patties while pressing out the air～ If your hands aren’t wet, it sticks like crazy!! After shaping, rest in the fridge for 10–20 minutes. While waiting, let’s stir-fry shishito peppers. Shishito peppers aren’t spicy, and are full of vitamin C～ Vitamin C helps collagen production and boosts iron absorption. Once cooked, add a splash of soy sauce. Quickly stir-fry and it’s done～ Add bonito flakes if you like, also delicious～ A refreshing and nutritious combo, perfect for hot summer days! Give the pan a quick wash, now time to cook the patties～ Spread 1 tsp of oil in the pan and test for sticking. It stuck a little, but totally fine!! Flip, add 1 Tbsp of water, cover and steam on low for 10 minutes～ Sauce:
Ponzu 3 Tbsp
Honey 1 Tbsp
Mirin 1 Tbsp
Soy sauce 1 tsp Mix the sauce together～ Pour into the pan and simmer on high until thickened. Flip occasionally so the patties get evenly coated. Sweet and tangy sauce loved by kids and adults—perfect with rice. This meal has about 31 g of protein and 11 g of fat. Very satisfying. Which day’s dinner did you like best? Please share in the comments! See you in the next video!!

今天和大家分享我最近的日常飲食🍲
我試過蠻多種的飲食調整方式〜
低脂高纖是我覺得對身體最溫和的👍
雖然效果沒有低醣飲食來得快
但每餐都能吃飽，且睡醒身體會是一個很舒服的狀態😌
我目前還是在持續進行，有更多心得出來再陸續和大家分享囉！

影片流程：
00:00 Start
00:12 Monday
02:17 Tuesday
05:24 Wednesday
07:33 Thursday
09:17 Friday

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