【ダイエット】満腹食べても低カロリーな豆腐レシピ6品

【ダイエット】満腹食べても低カロリーな豆腐レシピ6品

A slightly late lunch on one particular day I went out to buy some ready-made food but nothing really caught my eye, and I couldn’t decide when I locked eyes with some discounted green onions So today, I’m making ankake tofu with green onions and mushrooms Cut the green onions diagonally Use about half a stalk When you want to make something delicious with just a few ingredients, it’s mushroom time Shiitake mushrooms are rich in umami and also high in dietary fiber Slice them About three pieces The stems are full of umami too, so finely chop and add them They say adding two or more kinds of mushrooms boosts the umami so I added about 50g of shimeji mushrooms 400ml of water 1 tablespoon of soy sauce 1 tablespoon of shiro-dashi (can be substituted with ½ tbsp soy sauce + ½ tbsp mirin) 1.5 teaspoons of chicken stock powder Mix well Bring to a boil Once it boils, lower the heat Add one block of tofu (350g) I wanted a bit more protein, so I added one egg Pour the broth over the egg white to wrap the yolk for a beautiful soft-boiled egg Cover and simmer on low heat for 3 minutes Potato starch slurry to thicken 2 tablespoons of water + 1 tablespoon of potato starch Once it thickens over very low heat, it’s done Somehow the egg split in half… My soft-boiled egg… This pot is from Ginpo Pottery and has a 1L capacity Let’s eat! A dish that gives you both protein and dietary fiber and warms you from the core I’m the type who likes to eat a proper lunch so I’ll have it with brown rice Mmm… this Chinese-style thick sauce is irresistible Another night on a different day My husband and I were eating dinner separately, so I was taking it easy and before I knew it, it was already this late 👀 I’ll make dinner in the quickest way possible Even no-skum shirataki can still have an odor, so I rinse it with lukewarm water to remove the smell Cut the green onion diagonally Cut the tofu into bite-sized pieces Sliced shiitake mushrooms I had frozen 1.5 tablespoons of soy sauce into a heatproof container 1.5 tablespoons of mirin 1.5 tablespoons of sake 2 teaspoons of coconut sugar Mix lightly then arrange the ingredients By the way, this dishware is a lidded heatproof glass pot from Standard Products The thick glass makes it easy to handle 100g of sliced pork thigh It’s a cut with slightly less fat compared to others Cover (with a lid or plastic wrap) and microwave at 600W for 4 minutes Take it out once Pour the broth over the pork so it absorbs the flavor (Meanwhile, Pan is protesting because my husband is teasing her 😂) Microwave again for 2 minutes, and once the pork is cooked through, it’s done Microwave again for 2 minutes, and once the pork is cooked through, it’s done Checking if it’s cooked through—looks good! Adding a raw egg makes it sukiyaki-style On days when dinner gets late, I skip brown rice since it takes time to digest Instead, I go for a satisfying meal with tofu—that’s my style The next morning my body feels light and I wake up nicely hungry, looking forward to breakfast, which is a nice bonus ◎ The shirataki at the bottom soaked up all the broth and it’s incredible 🤤 Since it’s microwave cooking, there’s very little washing up so I was able to relax a bit before going to sleep 😴 Another day Warm morning sunlight feels lovely in our home When I went out shopping in the morning I found a bakery that looked delicious! Since starting my diet, I try to avoid wheat so when I do eat it, I want it to be as delicious as possible I slice it, toast it, and put in the extra effort 💪 What matters to me now isn’t eating perfectly every single day but eating in a way that gently takes care of my mind and body at my own pace The phrase “cheerful self-care, energetic indulgence” fits perfectly When I feel good, I fully enjoy what I want to do and what I want to eat and I also spend my health-conscious days in a positive way I honestly feel envious of people who are always perfectly healthy and full of energy “Living disciplined so I can indulge once in a while” is what feels right for me I got scolded like, “You’re the only one eating something delicious!” 😂 The phrase “cheerful self-care, energetic indulgence” comes from a book called Let’s Space Out: A Self-Care Method It’s full of other lovely words too, so if you’re interested, please give it a read Don’t you think a lot of delicious foods don’t keep you full for long? 😂 Even 3 p.m. feels too early for an early dinner 😂 So, I’m making a healthy snack I was in the mood for something salty so I’m making tofu dengaku Drain the tofu Wrap it in a paper towel Microwave at 600W for 2 minutes After heating, place a weight on it and drain thoroughly 2 tablespoons of miso 1 tablespoon of mirin 2 teaspoons of coconut sugar 1 tablespoon of oligosaccharide syrup (honey works too) Microwave at 600W for 30 seconds to dissolve the sugar Cut into 2cm-wide pieces Place on aluminum foil and grill the surface for about 3 minutes I want it as fragrant as possible with less of a tofu-like feel! The sweet-savory miso I made earlier is delicious on its own, but for a flavor change, add mashed ume and mix it into the miso For another option, mix in doubanjiang for a spicy sauce Spread the miso sauce on Heat until the miso lightly starts to char About 1 minute and 30 seconds for now I like it slightly charred, so I added another 1 minute When it comes to dengaku, this is a must I didn’t have skewers, so I snapped disposable chopsticks in half Let’s start with the plum miso Mmm—so good— A chewy, satisfying texture The basic miso sauce is sweet and savory and absolutely perfect It was a guilt-free, satisfying snack ◎ On one meal-prep day One block of firm tofu Wrap it in paper towels to remove moisture thoroughly Microwave at 600W for 2 minutes Blend until smooth in a food processor Perfect 👌 Add the smooth tofu to a bowl This bowl is also from Standard Products You can add any ingredients you like, but I used shredded carrots hijiki and tuna Ingredients that can be eaten raw are recommended since you don’t have to worry about cooking them through ½ tablespoon of soy sauce ½ tablespoon of mirin 1 teaspoon of coconut sugar ½ teaspoon of salt Mix well Add potato starch to make it firm enough to shape The amount depends on how well the tofu was drained, but about 2 tablespoons worked for me Once shaped into bite-sized portions Pan-fry with a slightly generous amount of oil When both sides get lightly browned, flip them over, but the heat was too strong and they browned in no time 🤦 The maker’s privilege: tasting it fresh So crispy and delicious! This time I made it with 100% tofu, but adding an egg or grated nagaimo makes it super fluffy Store in an airtight container in the refrigerator Since the seasoning is light, I ate it for lunch with green onions and ponzu The next day I turn the refrigerated ganmodoki into a simmered dish The other day, I made oden with homemade kelp and bonito dashi, and it was the best ever, so I’ll use the same dashi today 300ml of water with 2 pieces of kelp and plenty of bonito flakes Microwave at 600W for 2 minutes Slice the carrot into half-moons Cut the komatsuna into 4cm lengths 2 tablespoons of soy sauce 1 tablespoon of mirin 2 teaspoons of coconut sugar 300ml of dashi Add all the ingredients to the pot Bring it to a boil Once it boils, cover with a drop lid and simmer on low heat for 3 minutes, then it’s done Completely different from the crispy texture when freshly fried, you can enjoy a soft and tender ganmodoki If you chill it once and then reheat it, the flavors soak in even more and it becomes even more delicious For another make-ahead dish, I’ll use 100g of firm tofu Wrap in paper towels for draining and microwave at 600W for 1 minute 200g of ground pork Finely chop the onion People say stuffing your nose or keeping the tap running helps prevent the tears, so I’ve tried many things, but nothing has worked for me so far, and today I cried again 😂 Into the bowl go the onion and the egg 1 tablespoon of potato starch Instead of breadcrumbs for binding, 1 tablespoon of oatmeal It absorbs the moisture well and helps it hold together ◎ Shape into your preferred size and brown only the surface Since this will become simmered hamburger steak, it doesn’t need to be fully cooked inside yet Once it cools slightly transfer it to a storage container I ended up with 7 small-sized pieces in total I’ll probably eat it soon anyway (lol), but just in case, I’ll put it in the freezer Two days later Slice the onion (about half of a medium one) About 30g of shimeji mushrooms 200ml of water 2 tablespoons of ketchup 2 tablespoons of medium-thick sauce (I substitute with Worcestershire sauce) 1 tablespoon of soy sauce 1 teaspoon of coconut sugar Once it comes to a boil Add the hamburger steaks Cover and heat for 2 minutes to thaw the rock-hard patties Remove the lid once Stir so the sauce coats everything evenly Then simmer on low heat for 5 minutes Add 10g of butter at the end for richness Thicken with potato starch slurry (1 tbsp water + 2 tsp potato starch) Done It’s lighter than 100% meat Easy to enjoy even on late nights—one of my favorite dishes ◎ While I was filming, the items I ordered from Kaldi’s online shop arrived, so I thought I’d do a little haul introduction! I’ve never had a Kaldi near where I live, so I’m not very familiar with their products, lol The reason I ordered online this time is because of this, this one here I wanted dried tomatoes (semi-dried tomatoes in oil), so I ordered for the first time Lately I’ve been really into a YouTube channel that introduces Italian recipes, and even though I can hardly make anything other than Japanese food, I thought I’d like to try Italian cooking too, so to start with, this tomato in oil, I guess? Using this, I’d like to try making pasta and things like that I also bought chicken paitan hot pot soup base and nodoguro dashi hot pot soup base They were probably both ranked pretty high, if I remember right, and that’s why I got curious and decided to buy them This too Pasta sauce I think this might be my first time buying pasta sauce 😂 I introduced this in a previous video, but brown rice pasta Supermen’s brown rice noodles are unbelievably delicious They sell thick and thin types, and this one is the thick type It’s definitely different from what you imagine as regular pasta, but it’s delicious as its own kind of noodle And it really keeps you full for a long time It also has a great chew, so it’s very satisfying Tomatoes preserved in oil pasta sauces and things like that and some pesto I found at my local supermarket I’d love to be able to make lots of different kinds of pasta, so I’ve been searching for all kinds of things If you have any recommendations, I’d love to hear them! And also, I bought this too after checking the rankings, lol Anindofu pack A microwave kit for making roast pork I wanted to try making this too When I tried making it that evening, it was incredibly easy and delicious!! Perfectly cooked 👌 I mixed the leftover sauce with an egg as well and enjoyed it deliciously I was so nervous talking in front of the camera that my throat got completely dry 😂 I’d like to try more Kaldi products in the future, so please share your recommendations 🙌 Thank you so much for watching until the end today See you again in the next video

00:33 あんかけ豆腐
04:10 肉豆腐
08:32 豆腐田楽
11:11 がんもどき
11:11 がんもどきの煮物
15:23 煮込みハンバーグ

■あんかけ豆腐

＜材料＞
絹豆腐1丁(350g)
長ねぎ½本
しいたけ2個
しめじ50g
卵1個

▼調味料
水400ml
しょうゆ大さじ1
白だし大さじ1 ※白だしがない場合はしょうゆ大さじ½とみりん大さじ½で代用
鶏がらスープ素小さじ1.5
水溶き片栗粉(水大さじ2+片栗粉大さじ1)

＜作り方＞
①長ねぎは斜め切り、しいたけはスライス、しめじは石づきを落として小房に分けて全ての具材を鍋に入れる
②全ての調味料(水溶き片栗粉は除く)を入れて軽く混ぜたら、蓋をして沸騰させる
③豆腐と卵を入れて蓋をし弱火で3分加熱。3分経ったら極弱火にして水溶き片栗粉でとろみをつけたら完成

■肉豆腐

＜材料＞
木綿豆腐½丁(150g)
豚ももスライス100g
長ねぎ½本
しいたけ2個
しらたき½袋
卵1個

▼調味料
しょうゆ大さじ1.5
みりん大さじ1.5
酒大さじ1.5
てんさい糖小さじ2

＜作り方＞
①ボウルに調味料をすべて入れて混ぜる
②ネギは斜め切り、しいたけはスライス、豆腐は1口大サイズにカット、しらたきは洗って食べやすい大きさにカットする
③耐熱容器にしらたき→ネギ→豆腐、豚肉の順番に入れてレンジ600Wで4分加熱。一旦取り出して出汁を豚肉にかけたら再度2分加熱

■豆腐田楽

＜材料＞
木綿豆腐1丁(350g)

▼調味料
味噌大さじ2
みりん大さじ1
てんさい糖小さじ2
はちみつ大さじ1
お好みで梅ぼし、豆板醤

＜作り方＞
①豆腐はキッチンペーパーを包んで耐熱容器に乗せ、レンジ600Wで2分加熱してしっかり水切りする
②調味料は混ぜ合わせてレンジ600Wで30秒加熱しておく
③豆腐を2cm幅にカットしたら味噌だれを乗せてオーブントースターで1-2分焼く

■がんもどき

＜材料＞
木綿豆腐1丁(350g)
お好みでにんじん、ひじき、ツナ

▼調味料
片栗粉大さじ2
しょうゆ大さじ½
みりん大さじ½
てんさい糖小さじ1
塩小さじ½

＜作り方＞
①豆腐はキッチンペーパーを包んでレンジ600Wで2分加熱
②フードプロセッサーで豆腐を滑らかにしたら、好みの具材と調味料を加えてよく混ぜる
③フライパンに厚めにひいた油で揚げ焼きする

■煮込みハンバーグ

＜材料＞
豚ミンチ200g
木綿豆腐100g
玉ねぎ1個
卵1個

▼調味料
パン粉大さじ3(オートミールで代用可)
片栗粉大さじ1
塩胡椒少々

▼デミグラス風ソース
玉ねぎ½個
しめじ30g
水200ml
ケチャップ大さじ2
中濃ソース大さじ2
しょうゆ大さじ1
てんさい糖小さじ1
バター10g
水溶き片栗粉(水大さじ1+片栗粉小さじ2)

＜作り方＞
①豆腐はキッチンペーパーに包んでレンジ600W1分加熱してしっかり水切りしておく
②ボウルに豆腐、豚ミンチ、みじん切りの玉ねぎを入れ、調味料を入れて混ぜたら好きな大きさに丸める（私はこのタイミングでハンバーグの表面に焼き色をつけて冷凍しました）
③フライパンに薄切り玉ねぎとしめじを入れて炒め、端によけたらハンバーグの表面を焼く
④ソースの調味料を加え、沸騰したら蓋をして弱火で3分、全体ソースが絡むように調整してから5分煮込む
⑤仕上げにバターと水溶き片栗粉を入れてとろみをつけたら完成

▼材料・道具
Standard productsの耐熱皿
https://www.instagram.com/p/DAr7n8ktUwL/
土鍋：銀峯陶器京型 墨貫入 7号 1-2人用 約1000ml
https://amzn.to/4okmI3Z
出汁ポット：曙産業 RE-1510
https://amzn.to/4hSoiZm

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書籍「ayahare式やせるつくりおき手帖 季節の味でらくちん夜ごはん」
https://amzn.to/3yGCvCO
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▼Music
Free Music for Videos 👉 Music by Koala Keys – Ignite Me – https://thmatc.co/?l=2369F352
Free Music for Videos 👉 Music by You Me And The Piano – Manha de Carnaval – https://thmatc.co/?l=A0E4E31E
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Free Music for Videos 👉 Music by cold winter breeze – silk and shadows – https://thmatc.co/?l=02FC30D4

#diet #ayahare #dietrecipe