【鍋・包丁不要】スープジャーでオートミール弁当1週間レシピ5品/ダイエット/簡単放置

【鍋・包丁不要】スープジャーでオートミール弁当1週間レシピ5品/ダイエット/簡単放置

Hi, I’m ayahare. Today I’m going to share a simple and delicious soup jar lunch box recipe. Here are 5 weekdays. It’s a super easy recipe that you can make in a short time before work. Please refer to it. Here are the materials for the five weekdays we’ll be using. Please check the description if you want to know the ingredients. Please check the description if you want to know the ingredients. Please refer to it when you make it. The oatmeal I use this time is Premium Pure Oatmeal from Nisshoku. I always buy this oatmeal because it has no peculiarity and it takes less time to cook. 3 tablespoons makes about 30g In this recipe, we’re going to use 30 grams per serving. The soup jar is a Thermos “Vacuum Insulated Soup Jar”. Capacity is 400ml. If you want to make it in a smaller size soup jar than this If you are using a smaller soup jar than this, you may need to adjust the recipe. Monday: Chinese-style Porridge with Crab Cake and Green Onions Chinese-style Porridge with Crab Cakes and Green Onions
Oatmeal …… .30g
Green onion…………. .1/6 sticks
Enoki mushrooms……….. .25g (1/6 bag)
Crab Cakes……….. .15g (7.5g x 2)
Water……………… .250cc
Seasoning…………… chicken broth, ginger tube, sesame oil Fill the soup jar with hot water to keep it warm. Close the lid and leave it for 5 minutes. After 5 minutes, pour off the hot water. Put 3 tablespoons of oatmeal in a soup jar. I cut enoki mushroom into chunks with kitchen scissors. Cut green onion diagonally. Break crabmeat into pieces. Add 1 teaspoon chicken broth and 1/2 teaspoon ginger tube. Boil 250cc water in a pot and pour into a soup jar. Mix well. Add 1 teaspoon sesame oil at the end. Put the lid on and it’s ready. Even with 30g of oatmeal, thanks to a lot of enoki mushrooms. I feel satisfied. It’s easy to make at home and eat right away. If you have any doubts about lunch, please try this*. Tuesday: Cheese Risotto with Tuna and Tomato Cheese Risotto with Tuna and Tomatoes
Oatmeal…… .30g
Canned tuna in water…… .35g (1/2 can)
Visa cheese…… .15g
Canned coarsely chopped tomatoes…. .100g(1/3 can)
Water……………… .100cc
Seasoning…………… chiken stock, Japanese sweet Sake Fill a soup jar with hot water and cover. Put 100cc water and 100g coarsely chopped tomato in a heatproof dish. 3 tablespoons oatmeal, 1/2 can tuna. Add only half a cup of cheese. Add 1/2 teaspoon chiken stock and 1 tablespoon Japanese sweet Sake. Mix well. Wrap lightly and microwave at 600W for 3 minutes. Drain the water from the jar and pour in the ingredients while it’s still hot. Finally, put the rest of the cheese on top and cover with a lid. By noon, the cheese will be melted by the jar’s heat retention power. When I was an office worker, I used to leave seasonings in the office. I used to add dried parsley just before eating. If you have space on your desk, please try to copy this (laughs) Wednesday: Pure Tofu Chige Porridge Pure Tofu Chige Zosui
Oatmeal…… .30g
Canned asari clams in water…. .60g (1/2 can)
Chinese cabbage kimchi……… .50g
Cotton tofu……….. .115g (1/3 pack)
green onion…………… appropriate amount
Water……………… .100cc
Seasoning…………… Miso, Oyster sauce In a heatproof dish, add 100cc water and 1/2 can of boiled scallion with juice. 3 tablespoons oatmeal, Chinese cabbage kimuchi. Add 1 teaspoon miso and 1 teaspoon oyster sauce and mix well. Tear tofu into quarters, add, and microwave at 600W for 3 minutes. Discard the hot water from the jar and pour in the ingredients while it’s still hot. Finally, chop up some green onions and put them on top. Hot chige porridge is perfect for cold days. You can feel like you’re having a hot pot in the office. Try making this for lunch on a cold day*. Thursday: Soy Milk Clam Chowder Risotto [Soy Milk Clam Chowder Risotto
Oatmeal…….. .30g
Canned asari clams in water…… .60g (1/2 can)
Mixed Vegetables . .30g
Enoki Mushroom …………. .25g (1/6 bag)
Soy milk …………….. .100cc
Water………………. .100g
Seasoning……………. chiken stock, salt and pepper Put 100cc water and 100cc soy milk in a heatproof dish. 2 tablespoons mixed vegetable, half canned scallion with juice. 3 tablespoons oatmeal, chop enoki mushrooms into 3cm pieces and add them. Add 1 teaspoon chiken stock, salt and pepper and mix well. Wrap lightly and microwave at 600W for 3 minutes. Discard the hot water from the jar and pour in the ingredients while it’s hot. Finally, put parsley on top and close the lid. Soy milk risotto with asari soup stock. Add 3 minutes microwave to make it more like risotto. You can substitute milk for the soy milk. Friday: Cheese Curry Risotto [Cheese Curry Risotto
Oatmeal ……… .30g
Mixed Vegetables . .60g (1/2 can)
Enoki Mushroom …………. .25g (1/6 bag)
Pizza cheese: ……… .15cc
Water……………….. .200g
Seasonings……………. curry powder, chiken stock, ketchup Put 200cc water and 2 tablespoons mixed vegetable in a heatproof dish. Chop the enoki mushrooms into 3cm pieces and put them in. 3 tablespoons oatmeal, half a cup of cheese. 1 teaspoon curry powder, 1/2 teaspoon consomme, 1 tablespoon ketchup Mix thoroughly. Wrap lightly and microwave at 600W for 3 minutes. Discard the hot water from the jar and pour in the ingredients while it’s still hot. Finally, put cheese on top and close the lid. This risotto smells so good with curry. You can add any leftover ingredients you have at home. Thanks for another great week*. 00:08:01,831 –> 00:08:05,568
Recently, my husband ate a meal I cooked for him. “This is so good! How easy is it to make?” And I’m so happy that he’s interested in this. A year and a half ago, when I just started the diet What should I eat to lose weight? How Can I Make Delicious Diet Recipes? By trial and error. Every meal was taking so much time. And her husband, who was living with her at the time, was involved in that. When my husband complained sometimes… 00:08:46,842 –> 00:08:50,796 “I’m sorry to keep you waiting, but I just want to hang in there for one more week.” Each time, I told her how I felt about her diet. Gradually, she began to watch over me in silence They’ve come to accept this as their daily life. Dieting is so much easier when you have the support of your family. Don’t get upset if they complain or stop you. 00:09:17,740 –> 00:09:22,578 “I’m sorry to bother you, but I want to try just a little bit more.” 00:09:27,466 –> “Thank you for worrying about me.” 00:09:27,917 –> 00:09:33,172 “Thanks to your diet, I’m starting to enjoy cooking!” Take some time to accept it. Family members want to interfere because they care about each other. I think I’ll just watch my husband’s plants keep growing and not complain about it. LOL I wish you all a wonderful day tomorrow.

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■目次
00:00 今日の動画の紹介
00:22 食材紹介
00:45 オートミールの紹介
01:04 スープジャーの紹介
01:19 月曜日：かにかまとネギの中華風雑炊
02:48 火曜日：ツナとトマトのチーズリゾット
04:12 水曜日：純豆腐チゲ雑炊
05:28 木曜日：豆乳クラムチャウダーリゾット
06:44 金曜日：チーズカレーリゾット
08:00 最後に
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■今回の動画で紹介したもの
サーモス 真空断熱スープジャー
参考URL：https://amzn.to/3oOFALE
日食 プレミアムピュアオートミール
参考URL：https://amzn.to/3kTp5Nu
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▼[ 太ってた頃の私 ]ダイエットのモチベーションが上がります

▼私が2ヶ月で10kg痩せた方法[ おかず中心の食事に変えた理由と実践方法 ]

▼私の重度の便秘症を解消した腸活スープ

▼私が痩せるためにタンパク質を摂る理由

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■動画で紹介したレシピ

○買い物リスト
オートミール150g
長ネギ(1/4本)
えのき茸(100g・1/2袋)
ミックスベジタブル(60g)
あさりの水煮缶(125g・1缶)
ツナの水煮缶(35g・1/2缶)
うらごしトマト(100g・1/3缶)
木綿豆腐(115g・1/3パック)
カニカマ(15g)
キムチ(50g)
ビザ用チーズ(30g)
（調味料は含んでいません）

○月曜日：かにかまとネギの中華風雑炊

[ 材料 ]
オートミール(30g)
長ネギ(1/6本)
えのき茸(25g・1/6個)
カニカマ(15g)
水(250cc)
調味料(鶏ガラスープの素, 生姜チューブ, ごま油)

[ 作り方 ]
(0. 保温効果を高めるために、スープジャーにお湯を入れて蓋をし、5分放置したらお湯を捨てる)
1. スープジャーに、オートミール大さじ大盛り3、斜め切りした長ネギ、3cm幅程度に刻んだえのき茸、細かく割いたカニカマ、鶏ガラスープの素小さじ1、生姜チューブを小さじ1/2入れる
2. 水250ccをポットで沸かしてスープジャーに入れ、よく混ぜる
3. ごま油小さじ1入れ、軽く混ぜて蓋をしたら完成

○火曜日：ツナとトマトのチーズリゾット

[ 材料 ]
オートミール(30g)
ツナの水煮缶(35g・1/2缶)
ビザ用チーズ(15g)
粗ごしトマト(100g・1/3缶)
水(100cc)
調味料(コンソメ, みりん)

[ 作り方 ]
(0. スープジャーにお湯を入れて蓋をし、5分放置したらお湯を捨てる)
1. 耐熱皿に、水100cc、うらごしトマト100g、オートミール大さじ大盛り3、ツナ1/2缶、コンソメ小さじ1/2、みりん大さじ1を入れてよく混ぜる
2. 軽くラップをしてレンジで3分加熱する
3. スープジャーに具材を流し込み、チーズを乗せて軽く混ぜ合わせ蓋をしたら完成

○水曜日：純豆腐チゲ雑炊

[ 材料 ]
オートミール(30g)
あさりの水煮缶(60g・1/2缶)
白菜キムチ(50g)
長ネギ(適量)
木綿豆腐（115g・1/3パック)
水(100cc)
調味料(味噌, オイスターソース)

[ 作り方 ]
(0. スープジャーにお湯を入れて蓋をし、5分放置したらお湯を捨てる)
1. 耐熱皿に、水100cc、あさりの水煮缶を汁ごと1/2缶、オートミール大さじ大盛り3、白菜キムチ、味噌小さじ1、オイスターソース小さじ1を入れてよく混ぜる
2. 豆腐を4等分にちぎって加え、レンジ600Wで3分加熱する
3. スープジャーに具材を流し込み、ネギを乗せて蓋をしたら完成

○木曜日：豆乳クラムチャウダーリゾット

[ 材料 ]
オートミール(30g)
あさりの水煮缶(60g・1/2缶)
えのき茸(25g・1/6個)
ミックスベジタブル(30g)
豆乳(100cc)
水(100cc)
調味料(コンソメ, 塩胡椒)

[ 作り方 ]
(0. スープジャーにお湯を入れて蓋をし、5分放置したらお湯を捨てる)
1. 耐熱皿に水100cc、豆乳100cc、ミックスベジタブル、あさりの水煮、オートミール大さじ大盛り3、えのき茸は3cm幅程度に刻んで入れて、コンソメ小さじ1、塩胡椒を入れてよく混ぜる
2. 軽くラップをしてレンジ600Wで3分加熱する
3. スープジャーに具材を流し込み、蓋をしたら完成

○金曜日：チーズカレーリゾット

[ 材料 ]
オートミール(30g)
ミックスベジタブル(30g)
えのき茸(25g・1/6個)
ビザ用チーズ(15g)
水(200cc)
調味料(カレー粉, コンソメ, ケチャップ)

[ 作り方 ]
(0. スープジャーにお湯を入れて蓋をし、5分放置したらお湯を捨てる)
1. 耐熱皿に水200cc、ミックスベジタブル、えのき茸は3cm幅程度に刻んで入れて、オートミール大さじ大盛り3、、チーズ半量、カレー粉小さじ1、コンソメ小さじ1/2、ケチャップ大さじ1を入れてよく混ぜる
2. 軽くラップをしてレンジ600Wで3分加熱する
3. スープジャーに具材を流し込み、チーズを乗せて蓋をしたら完成

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