【家ごはん＃61】お安い食材とシンプルな料理の3日間献立
Day 1: Broccoli with vinegar carrots, komatsuna and shimeji soup, grilled mackerel pasta Broccoli with vinegar carrots (including pre-made portions) Finely chop carrots (200g each) Heat in the microwave at 500W for 2 minutes Add vinegar mixture Broccoli will discolor if soaked in vinegar, so sprinkle carrot vinegar on it just before eating. Cut broccoli (300g) If you insert the blade halfway and then spread it out, the buds will not be crushed. The outside of the stem is hard, but you can eat it by cutting it into rings and then cutting it into thin strips. Pour into 1cm of hot water, cover, and steam for 2 minutes until the steam is filled. After 2 minutes, drain in a colander Make soup, water (600cc), consommé (2 pieces) Ingredients: shimeji mushrooms (100g) and komatsuna (50g) Cut off the stones from the shimeji mushrooms and loosen them. Salt (a pinch with three fingers), pepper (a little) Peel the komatsuna from the outside, wash it, and cut it into easy-to-eat lengths. Add the komatsuna to the soup just before eating. Grilled mackerel pasta Make slits in salted mackerel (2 pieces) and grill. There are only bones along the belly and in a row in the center, so they are easy to remove. Be careful not to forget this. Remove the fins in two places Roughly crush Crush garlic (1 clove) olive oil (3 tablespoons) Boil the pasta (1.8mm for 3 people) according to the instructions on the package. Bean seedlings (1P), if you cut them leaving the side buds, you can harvest more next time. The frying pan was small (^^;), so I moved it to a larger frying pan. Salt (2 pinches with 3 fingers), soy sauce (1/2 tablespoon) Salted mackerel has a salty taste, so taste it before deciding how much salt to add. Completion Add komatsuna to the soup Day 2, winter oyakodon, pickled cauliflower and tomato, miso soup Make dashi with bonito and kelp Pickled cauliflower and tomatoes (including pre-made portions) Cut cauliflower (300g) Pour into 1cm of hot water and steam for 1 minute until steam is filled, then drain in a colander. Soak the drained cauliflower in vinegar while still hot. Tomato (1 piece 300g) Completion Divide the soup stock into 300cc for oyakodon and 600cc for miso soup. Miso soup ingredients are Chinese cabbage, fried rice, and carrots. Winter oyakodon Cut one white onion White onion is an ingredient that can be expected to promote blood circulation, relieve fatigue, and boost immunity. Oyakodon is perfect for winter when it’s cold and easy to catch a cold. The tip part is also rich in nutrients. Pull out the sinew from the chicken thighs (2 pieces) using a bone remover. Cut into small bite-sized pieces Bonito and kelp stock (300cc), or the same amount of water and Japanese-style stock (1 teaspoon) sugar and soy sauce (3 tablespoons each) Once it boils, lower the heat and simmer for 5 minutes while stirring slightly. To avoid inactivating the yeast and lactic acid bacteria in miso, melt the miso after the temperature drops below 50℃. Heat-sterilized foods are already inactivated, so they can be used at temperatures above 50℃. However, be careful as the miso flavor will disappear if you boil it. Eggs (6 pieces) If you break it on a flat surface, it will break into large pieces, making it difficult for small shells to mix together. Stop until a little white remains. Boil for 5 minutes, then add the beaten eggs. Once finished, turn off the heat Fruit is green apple Day 3: Chinese cabbage with sesame oil, stir-fried pork and vegetables with seasoned paste, fried tofu coated with bonito flakes, miso soup with enoki mushrooms and white onion. Chinese cabbage with sesame oil Cut Chinese cabbage (200g) Add salt (a pinch with 3 fingers), mix well and let stand for 10 minutes. After 10 minutes, squeeze to remove water. Taste and adjust saltiness Add sesame oil (1 tablespoon) and mix, and it’s done. Miso soup ingredients are enoki mushrooms and white onions. Once the bonito and kelp stock (600cc) and ingredients are cooked, dissolve the miso at below 50℃. Stir-fried pork and vegetables with flavored paste Cut pork belly (300g) into easy-to-eat lengths. Peel the komatsuna (200g) from the outside. wash Separate into leaves and stems. Cut long stems and large leaves in half. Once the pork is half cooked, add the carrots. When the pork is completely white, add the komatsuna stems. Once the carrots are soft, add the paste. This is how much to put in Since it is a seasoned paste, you can easily determine the taste by simply increasing or decreasing the amount added. If you add the paste after frying the leaves, the curled leaves will wrap around the paste. Add the leaves last When the leaves are about 80% cooked, turn off the heat and the leaves are done. Deep-fried tofu coated with bonito flakes Soak the fried tofu in hot water for about 10 seconds to remove the oil, then drain through a colander. The skin of ginger has aroma and nutrients, so grate it without peeling it. Add bonito flakes and ginger Add soy sauce when eating In the foreground are mini tomatoes Thank you for watching till the end
1日目
0:00 ブロッコリーの酢人参がけ
1:57 小松菜とシメジのスープ
2:57 焼きさばパスタ
2日目
6:30 カリフラワーとトマトの酢漬け
8:20 みそ汁と冬の親子丼
3日目
12:59 白菜のごま油和え
14:47 えのきと白葱の味噌汁
15:44 豚肉と野菜の香味ペースト炒め
18:05 厚揚げの鰹節まぶし
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分量について
3人家族ですが、常に3人分で作っているわけではありません。
翌日に食べたり、作り置きになることもあります。
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1日目
〇ブロッコリーの酢人参がけ（作り置き分を含む）
材料
人参 1本 200g
ブロッコリー 300ｇ
カンタン酢 適量
〇小松菜とシメジのスープ
材料
水 600cc
コンソメ 2個
しめじ 100ｇ
小松菜（コマツナ） 50ｇ
〇焼きさばパスタ
材料
塩さば 2枚
豆苗 1P
ニンニク 1かけ
オリーブオイル 大さじ3
醤油 大さじ1/2
パスタ 1.6mm 3人分
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2日目
〇カリフラワーとトマトの酢漬け（作り置き分を含む）
材料
カリフラワー 300ｇ
トマト 1個 300ｇ
カンタン酢 適量
〇冬の親子丼
材料
鶏もも肉 2枚
白葱 1本
玉子 6個
鰹昆布だし 300cc
又は、同量の水と和風だしの素 小さじ1
砂糖 大さじ3
醤油 大さじ3
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3日目
〇白菜のごま油和え
材料
白菜 200ｇ
ごま油 大さじ1
〇豚肉と野菜の香味ペースト炒め
材料
豚バラ肉 300ｇ
小松菜（コマツナ） 200ｇ
人参 150ｇ
香味ペースト 適量
〇厚揚げの鰹節まぶし
材料
厚揚げ 3個
鰹節 適量
生姜 適量
醤油 適量
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最後までご覧下さり、ありがとうございます。
何か少しでも参考にしていただければ嬉しいです。