【5日間の夕飯献立】野菜おかずで寒い冬を元気に乗り切る！簡単晩ごはんレシピ１週間

【5日間の夕飯献立】野菜おかずで寒い冬を元気に乗り切る！簡単晩ごはんレシピ１週間

Thank you for whaching
This time, vegetables are the main ingredient for dinner.
This time, vegetables are the main ingredient for dinner.
This time, vegetables are the main ingredient for dinner.
Introducing various ways to eat vegetables
The recipe is written in the summary section, so please take a look.
The recipe is written in the summary section, so please take a look.

【Day1】Stir-fried broccoli and beef with oysters、Hijiki and soybean stew、Grated radish、fried tofu&
Wakame miso soup
【Day1】Stir-fried broccoli and beef with oysters、Hijiki and soybean stew、Grated radish、fried tofu&
Wakame miso soup
【Day1】Stir-fried broccoli and beef with oysters、Hijiki and soybean stew、Grated radish、fried tofu&
Wakame miso soup
On the first day, broccoli is the main side dish.
Divide the broccoli into florets
Divide the broccoli into florets
If you have large broccoli, use 1/2 piece.
Boil lightly in salted water
Boil lightly in salted water
Boil lightly in salted water
Please refer to the summary section
for quantities.
Please refer to the summary section
for quantities.
Please refer to the summary section
for quantities.
Chop the ginger
Chop the ginger
This is oyster sauce
Please refer to the summary section
for quantities.
Please refer to the summary section
for quantities.
Mix the seasonings together
Mix the seasonings together
Mix the seasonings together
Season the beef with sake and soy sauce and sprinkle with potato starch.
Season the beef with sake and soy sauce and sprinkle with potato starch.
Season the beef with sake and soy sauce and sprinkle with potato starch.
Season the beef with sake and soy sauce and sprinkle with potato starch.
Stir-fry the ginger and then add the beef.
Stir-fry the ginger and then add the beef.
Eringi too
Once the beef is cooked, add the broccoli
Once the beef is cooked, add the broccoli
Since the broccoli has been heated, it is OK to mix it lightly.
Since the broccoli has been heated, it is OK to mix it lightly.
Since the broccoli has been heated, it is OK to mix it lightly.
add seasoning
Adjust the taste with salt and pepper.
Adjust the taste with salt and pepper.
Boiled hijiki can be stored frozen.
Boiled hijiki can be stored frozen.
Add boiled soybeans
Add boiled soybeans
Finely chop carrots
Finely chop carrots
Try adding Hiraten together.
Fry the carrots first
Add the hijiki and soybeans, stir-fry, then add the broth.
Boil until the broth reduces
Boil until the broth reduces
Boil until the broth reduces
It’s done when it tastes sweet and salty.
It’s done when it tastes sweet and salty.
Make dashi with dashi pack
Make dashi with dashi pack
Once it boils, simmer for 2 minutes
half for the next day
Add miso to taste
Add miso to taste
Add dried wakame and steam
Add dried wakame and steam
Grated radish is a simple Japanese dish
Grated radish is a simple Japanese dish
Finished with ponzu sauce&dried young sardines
Finished with ponzu sauce&dried young sardines
【Day2】Steamed bean sprouts and Tōmyō、Satoimo and kamaboko stew、Nameko miso soup、Tomato
【Day2】Steamed bean sprouts and Tōmyō、Satoimo（taro） and kamaboko stew、Nameko miso soup、Tomato
This is taro
This is taro

Cut the konjac
Cut the konjac
What you don’t use can be stored in water and refrigerated.
Tear by hand
Tear by hand
Sprinkle with salt to infuse the flavor
Wash it with water
Cut the kamaboko too
Stir-fry the konnyaku and evaporate the water.
Sprinkle sesame oil
Sprinkle sesame oil
Add taro too
add seasonings
mix lightly
Cover and simmer for 10 minutes
Cover and simmer for 10 minutes
When the taro becomes soft
Boil until the broth reduces
Boil until the broth reduces
Both are bean sprouts

Please see the summary section for quantities.
Please see the summary section for quantities.
Please see the summary section for quantities.
Please see the summary section for quantities.
Please see the summary section for quantities.
Sprinkle alcohol on me
Cover and steam

7-8 minutes
Water comes out from vegetables
Once the pork is cooked through, it’s done.
Eat with sesame sauce or ponzu sauce
pour the dashi into the pot
add nameko mushroom　
Once it boils, mix in the miso.
Add dried seaweed and steam
【Day 3】Grilled yellowtail with miso mayonnaise sauce、spinach 　salad、Japanese root vegetable soup
Dinner with fish as the main dish
eat vegetables with soup

Root vegetables warm your body
It’s tough, but cutting it into small pieces will save time.
Slice the eringi mushrooms into thin slices

Slice ginger to warm your body

Bacon is also cut into thin pieces
Stir fry ginger in sesame oil
Once the oil is coated, add the soup ingredients.
Seasoned with Japanese seasoning Shiro Dashi
remove scum from vegetables
Finish by seasoning with salt　

Boil spinach simply
Boil it quickly and take it out　

The recipe is written in the summary section.
Add lots of ground sesame seeds and dried young sardines.　
Main dish is yellowtail, which is in season in winter.
Sprinkle with salt and remove water
The taste varies depending on the miso, so be sure to taste it.
Miso mayonnaise sauce ready！
Grill yellowtail on a fish grill
When it’s cooked, spread the sauce on it
Finished when the sauce is cooked
【Day４】Stir-fried radish and minced meat、Vinegared Japanese yam and bean sprouts、Miso soup with seaweed and radish

Today’s main dish is radish
Peel the skin of the radish thickly.
Cut into 5mm thin slices
Radish skin for miso soup

Ginger is often used in winter Japanese cuisine.
Thinly slice the Konjac
As thin as a radish
Rub in salt and wash
Add minced meat and ginger
When half cooked, add other ingredients

Add seasonings

Cover and heat for about 7 minutes

If there is not enough water in the pot, add it.
When the radish is cooked
Stir-fry while letting the broth evaporate.

frozen radish leaves
Color is important in Japanese cuisine.
Complete by adding sesame oil

Make a simple side dish with bean sprouts

Bean sprouts can be eaten raw, but this time I will heat them.
1 minute in the microwave
Mix and remove from heat
Cut the yam into thin pieces

Add to bowl and season
Miso soup with radish skin in a bowl

【Day５】Japanese spinach　Champuruｍ、Radish and tuna mayonnaise salad、sweet potato miso soup

Komatsuna is Japanese spinach
Stir-fried with tofu and pork
Wrap firm tofu in kitchen paper
Draining tofu
Place a plate on top and heat in the microwave for 3 minutes

Be careful of burns
Season the pork
Add the tofu to the hot frying pan, breaking it up with your hands.
Grill the tofu
Add the pork, spreading it out.
Once it is cooked, remove it to a plate.
Add komatsuna and stir-fry
Add some alcohol and stir-fry
When the volume of komatsuna decreases, add the pork back.
Please see the summary section for seasonings.
Delicious even with eggs
Finally, turn off the heat and add the bonito flakes.
When leafy vegetables are the main dish, use root vegetable soup.
Thinly slice the burdock
Boil the root vegetables slowly in water.
Add grated ginger
Pour enough water to cover the ingredients
Dashi pack too
Boil the sweet potato until it becomes soft.
Dissolve the miso
Radish for salad
Sprinkle with salt and leave for 10 minutes
squeeze out the water that comes out
Taste and add mayonnaise
Complete with ground sesame seeds
It was our home-cooked Japanese meal with plenty of vegetables.
Thank you for watching till the end！

ご覧いただきありがとうございます。
今回は冬野菜が主役の満足晩ごはんを晩ごはんを企画しました⛄️
旬の野菜をたくさん使うのでコスパが良くて体にも優しい献立です。

晩ごはんの献立決めの参考になれば嬉しいです💕
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🎥チャプターリスト
00:00　スタート
00:20　ブロッコリーと牛肉のオイスターソース炒め献立
04:34　豚ともやしの蒸し煮献立
08:05 ぶりの味噌マヨ焼き献立
11:57　薄切り大根のそぼろ炒め献立
15:33 小松菜のチャンプルー献立
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🍳献立リスト🍳

▶1日目献立
ブロッコリーと牛肉のオイスター炒め
ひじきと大豆の煮物
大根おろし
薄揚げとわかめの味噌汁

▶2日目献立
豚ともやしの蒸し煮
里いもとひら天の煮物
なめこの味噌汁
トマト

▶３日目献立
ぶりの味噌マヨ焼き
ほうれん草とじゃこのゴマ和え
沢煮椀

▶4日目献立
薄切り大根のそぼろ炒め
長芋と豆苗の酢の物
わかめとえのきの味噌汁

▶5日目献立
小松菜のチャンプルー
大根のマヨサラダ
さつまいもの味噌汁

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✍買い物リスト✍
＊材料は多めに買って使い回すこともあります。
使用量は下の『🍅材料リスト🥬』を参考にしてください🙇‍♀

〜肉・魚〜
牛肉　150g
豚肉　300g
ぶり　3切
鶏ミンチ肉　200g
※豚肉はしゃぶしゃぶ用の肩ロースの切り落としを使用

〜野菜〜
ブロッコリー　1個
エリンギ　1パック
しょうが　1パック
もやし　1袋
豆苗　1袋
里芋　1袋
大根　1本
なめこ　1パック
ほうれん草　1袋
小松菜　1袋
にんじん　1袋（3本入り）
ごぼう　1袋（2本入り）
長芋　1パック

〜その他〜
乾燥ひじき　1袋
水煮大豆　1袋
ひら天　1袋
こんにゃく　1枚
じゃこ　1パック
ベーコン　1個（3連バック）
かつお節　1袋
ツナ缶　1個
木綿豆腐　2個（3連パック）
白だし、オイスターソース、マヨネーズ、ポン酢、にんにく、カツオ節、ほか調味料
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🍅材料リスト🥬（分量は3人分程度）

野菜やお肉の量は目安として参考としていただき
お好みでアレンジしていただければと思います。

📝1日目献立
【ブロッコリーと牛肉のオイスター炒め】
ブロッコリー　1株
牛肉　100g
┗醤油　小さじ1
┗酒　小さじ1
┗片栗粉　少々
エリンギ　1/2パック
しょうが　1かけ
にんにく　小さじ1
オイスターソース　大さじ1
酒　大さじ1
みりん　大さじ1
醤油　小さじ1
砂糖　小さじ1
塩コショウ　少々

【ひじきと大豆の煮物】
乾燥ひじき　15g
水煮大豆　1袋
にんじん　5cm程
平天　2枚
水　300ml
醤油　大さじ2
砂糖　大さじ2
みりん　大さじ1

📝２日目献立
【もやしと豚の蒸し煮】
もやし　１袋
豚肉　150g
豆苗　1/2袋
塩コショウ　少々
酒　大さじ1

【里いもとひら天の煮物】
里いも　12個
ひら天　2枚
こんにゃく　1/2枚
水　300ml
砂糖　大さじ2
酒　大さじ2
醤油　大さじ2

📝３日目献立
【ぶりの味噌マヨ焼き】
ぶり　3切れ
マヨネーズ　大さじ1.5
味噌　大さじ1
酒　小さじ1
砂糖　小さじ1

【ほうれん草とじゃこのゴマ和え】
ほうれん草　1袋
醤油　小さじ2
砂糖　小さじ1
じゃこ　適量
白ごま　適量

【沢煮椀】
大根　1/6本程度
人参　2cm程度
エリンギ　1/2パック
ごぼう　１本
ベーコン　１パック
しょうが　1かけ
水　500ml
白だし　大さじ2
酒　大さじ1
塩　小さじ1/2
ブラックペッパー　適量

📝４日目献立
【薄切り大根のそぼろ炒め】
鶏ミンチ肉　150g（※牛や豚でも◎）
大根　1/3本
こんにゃく　1/2個
しょうが　1かけ
醤油　大さじ2
酒　大さじ2
みりん　大さじ2
砂糖　小さじ2
水　50ml
ごま油　少々

【長芋と豆苗の酢の物】
長芋　100g
豆苗　1/2個　1分加熱
ポン酢　大さじ2
砂糖　小さじ1

📝５日目献立
【小松菜のチャンプルー】
小松菜　1袋
豚肉　150g
┗醤油　小さじ1
┗酒　小さじ1
木綿豆腐　1パック
醤油　大さじ1
塩・砂糖 　各ふたつまみ程
顆粒だし　少々
カツオ節　適量

【大根のマヨサラダ】
大根　5cmほど
ツナ缶　1缶
マヨネーズ　大さじ1
醤油　小さじ1
白ゴマ　適量

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◎チャンネル紹介◎
単身赴任中の夫・娘2人（中学・大学）の4人家族。
動画は平日撮影が基本のため3人分の分量が中心です😃
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＃料理　#献立　#夕飯