【3日間献立 Vol.2-中華料理】 最終日は作り置きで楽に！
Hello, this is Kooopi. Today, I will introduce three days’ worth of dinners, day by day. I try to use up ingredients over three days, but things that keep well are frozen. Please check the description for details! Let’s start making the dinner for Day 1. First, we’ll make “Bang Bang Ji-style Green Onion Sesame Chicken.” Since boiling the chicken breast takes time, I’ll boil it first. Leaving the skin on is recommended as it adds flavor to the broth. First, roughly even out the thickness of the chicken breast. This reduces the risk of it not cooking evenly. Roughly this is fine! Let’s prepare for boiling. Add the seasoning for boiling the chicken breast. 1.5L water,1tsp salt,1tsp sugar,1tbsp sake Once the water boils, put in the chicken breast. Add the green parts of the long onion too. When it boils again, heat for 1 minute and 30 seconds. Then turn off the heat. Cover with a lid and leave for 1 hour. Meanwhile, prepare other ingredients. While the chicken cools, making sweet vinegar pickled myoga (05:04~) allows everything to finish around the same time, saving time. For the video, we’ll continue making the Bang Bang Ji-style green onion sesame. Remove the ends of the cucumber and julienne it. First, slice it thinly on a diagonal. Then cut into thin strips. Finely chop the long onion. Make cuts on both sides. Then slice from the edge. Make the green onion sesame sauce. 2tbsp white sesame seeds,1tbsp soy sauce,1/2tbsp vinegar,1tbsp chicken breast cooking liquid,1tsp oyster sauce,2tsp mayonnaise,1/2tsp ginger,1tsp sugar,chili powder appropriate amount(as you like) You can add the boiled water after the chicken is done. 2tbsp white sesame seeds,1tbsp soy sauce,1/2tbsp vinegar,1tbsp chicken breast cooking liquid,1tsp oyster sauce,2tsp mayonnaise,1/2tsp ginger,1tsp sugar,chili powder appropriate amount(as you like) Add chili powder to taste. Mix well. Finally, add the green onion and lightly mix. Now the green onion sesame sauce is ready! Once the chicken breast is boiled, shred it. Save the boiled water for “Stir-fried Zucchini” and the chicken soup. Shred the chicken along the grain into appropriate pieces. Remove the skin as the broth is ready. If you don’t mind, slice the skin thinly to eat (it’s okay not to eat it since the flavor is extracted). Cut into pieces that are easy to shred. Shred along the grain. If it’s not fully cooked, be sure to reheat! Pouring some boiled water over it keeps it moist, which is recommended. Now it’s ready to plate just before eating. Next, we’ll make sweet vinegar pickled myoga. Trim the bottom slightly and slice the myoga thinly on a diagonal. Slice thinly on a diagonal. Soak in water (skip this if you don’t mind the bitterness). Soak for about 2 minutes. Drain thoroughly after soaking. Then place in a clean, heat-resistant container. Now, prepare the pickling liquid. 5tbsp vinegar,1.5tbsp mirin,1tbsp sugar,1/2tsp salt Mix lightly. Bring to a boil briefly to evaporate the alcohol from the mirin. Then pour it over the myoga in the container. Even if it’s not fully submerged, water will come out later, so it’s fine. Cover the top with plastic wrap. Refrigerate for at least 1 hour. Now, the sweet vinegar pickled myoga is ready! Next, we’ll make chicken broth soup. Cut the garlic chives into 2–3 cm lengths. Trim the bottom slightly and make a few slits. Wash thoroughly as there may be soil. After washing, cut into 2–3 cm lengths. Beat the eggs. Mix well. Now the prep work is done. Start simmering the ingredients. Add the seasonings. When it boils, add the garlic chives. Add a little soy sauce for aroma. Simmer for about 1 minute. Once cooked, reduce to low heat and add the beaten egg. Now the chicken broth soup is ready! Next, we’ll make stir-fried zucchini in Chinese style. Slice the zucchini into 5 mm rounds. Combine the seasonings. 1tsp soy sauce,1/4tsp garlic,1tbsp chicken breast cooking liquid Mix lightly. Now the prep work is done. Start stir-frying the ingredients. Once the pan is hot, add the zucchini. Add a pinch of salt. Cook over medium heat until lightly browned. A light browning like this is fine. Add chili (optional) and the combined seasonings. Quickly stir-fry. Turn off the heat and add white sesame seeds. Now the stir-fried zucchini is ready! Plate each dish. Add a little pepper. Add chili oil if you like. The pickled myoga has a nice tangy flavor. This is a simple Chinese-style stir-fry highlighting the zucchini’s sweetness and crisp texture. The soup has a rich chicken broth flavor and is delicious. Pour the Bang Bang Ji-style sauce just before eating. Let’s eat. The chicken breast is moist and goes well with the sauce. Next is Day 2. The sweet vinegar pickled myoga is a Day 1 make-ahead dish. First, we’ll make Chinese-style marinated tomatoes. Cut the tomatoes into 16 pieces. Remove the stems. Cut into 8 wedges. Then cut each wedge in half. Add the seasonings to a bowl. 2tsp soy sauce,2tsp vinegar,1tsp vinegar,1tsp sugar,A pinch of salt,white sesame seeds appropriate amount Mix well until the sugar dissolves. Add the tomatoes and mix. Chill in the refrigerator for 30 minutes. Now the Chinese-style marinated tomatoes are ready! Next, we’ll make wakame and egg Chinese soup. Rehydrate the dried wakame according to the package instructions. Once rehydrated, cut into appropriate sizes. Beat the eggs. Now the prep work is done. Add the seasonings to a small pot. Once it boils, stir lightly. Add the wakame and simmer for about 1 minute. Once cooked, reduce to low heat and add the beaten egg. Taste and season with salt. This time, it was fine as is. Now the wakame and egg Chinese soup is ready! Next, we’ll make Mapo Eggplant. Remove the stems and cut the eggplants into large irregular pieces. Cut the eggplants into large irregular pieces. Finely chop the long green onions. Make slits on both sides. Finely chop them. Cut the garlic chives into 2–3 cm lengths. Trim the bottom slightly. Make slits to remove dirt more easily. Then wash thoroughly. After washing, cut into 2–3 cm lengths. If you have green onions, chop them. Prepare a cornstarch slurry. Mix it. Now the prep work is done. Next, we’ll stir-fry the ingredients. Add 1 tablespoon of sesame oil to the pan. First, add the eggplants and a pinch of salt. After lightly mixing, place them skin-side down. Cook slowly over medium-low heat. Once browned, cook the other sides as well. Roughly this level of browning is fine! Then, remove them temporarily. Next, stir-fry the ground pork. Add a little oil and seasonings. 1tsp doubanjiang(chili bean paste),1tsp garlic,1tsp ginger,6 grains Sichuan peppercorns(if available) Cook over low heat until the doubanjiang turns orange and fragrant. Be careful, as garlic and other ingredients may splatter! Then add the ground pork and stir-fry over medium heat. Once well-cooked, add the seasonings. 300ml water,1.5tbsp sweet bean sauce,1tbsp soy sauce,1tbsp sake,1tsp oyster sauce,1/2tbsp granulated chicken bouillon Mix well. Bring to a boil briefly, then return the eggplants. Mix lightly. Simmer over medium-low heat for 1–2 minutes. Add the garlic chives and long green onions. Cook briefly. Then turn off the heat. Add the cornstarch slurry in several portions to achieve the desired thickness. I like it thick, so I add all of it! Finally, turn on the heat and simmer for about 1 minute to cook the cornstarch. Now the Mapo Eggplant is ready! Plate each dish. If you serve 4 pieces of Chinese-style marinated tomatoes per person, it will be eaten in 2 days! Add a pinch of pepper, and sprinkle green onions if you have them. The myoga is more flavorful than on Day 1! Its refreshing taste pairs perfectly with Mapo Eggplant. Simple, but balanced with the side dishes! The seasoning and eggplant texture go perfectly with rice! Let’s eat. The Mapo Eggplant is spicy and delicious, perfect with rice! Next, it’s Day 3. You can use either diced pork or thinly sliced loin for this dish. The myoga pickled in sweet vinegar is a Day 1 make-ahead. The Chinese-style marinated tomatoes are a Day 2 make-ahead. First, we’ll make wakame and garlic chive miso soup. Soak the dried wakame according to the package instructions. While it’s soaking, cut the garlic chives. Cut the garlic chives into 2–3 cm lengths. Trim the bottom slightly. Make slits to remove dirt more easily. Wash thoroughly to remove any soil. Then cut into 2–3 cm lengths. If the soaked wakame is too large, cut it into smaller pieces. Now the prep work is done. Next, simmer the ingredients. Once boiling, add the garlic chives and wakame. Stir lightly. Simmer over medium heat for 1–2 minutes. Turn off the heat and add the miso. Now the wakame and garlic chive miso soup is ready! Next, we’ll make Chinjao Rosu (stir-fried green pepper and pork). Drain the water from the canned bamboo shoots. Cut the green peppers into thin strips. Cut in half and remove the seeds and stem. After washing thoroughly, cut into thin strips. Mince the green onion. Make slits on both ends. Then slice from the ends. Combine the seasonings. 1.5tbsp soy sauce,1tbsp sake,1tsp sugar,1tsp oyster sauce,1/2tsp ginger Stir until the sugar dissolves. This completes the combined seasoning. Cut the pork into thin strips. Season the pork with a marinade. 1tsp soy sauce,1tsp sake,A pinch of sugar,A pinch of pepper,A pinch of salt Mix well. Add the potato starch. Mix until there are no white streaks. Finally, add oil. Mix well. The pork prep is done! Now the prep work is complete. Now, let’s stir-fry the ingredients. Add a small amount of oil to the pan (not included in the measurements). Stir-fry the pork strips. Break them apart and cook over medium heat. When the pork is slightly pink, add the green onion. Cook until the pork is fully done, releasing the aroma. Once the pork is fully cooked, it’s ready! Add the bamboo shoots and green peppers. Season lightly with salt (not included in the measurements). Cook the green peppers to your preferred texture. I like them crisp, so I stir-fried them briefly this time. Finally, add the combined seasoning. Toss over medium-high heat. If there’s too much sauce, add some water-starch mixture, but it wasn’t necessary this time. This completes the Chinjao Rosu! Serve onto plates. This Chinjao Rosu goes perfectly with rice! Let’s eat. The classic seasoning makes it delicious! On the last day, the side dishes are pre-made, so cooking is easy! I hope this gives you some inspiration for your own meal planning! If you enjoyed it, please subscribe and like the video! Comments are also welcome!
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https://www.youtube.com/channel/UCS9TH9N7-K-ROvI-Bekk_iw
00:33 買い物リスト
～Day.1～
00:41 献立＆食材リスト
00:44【バンバンジー風ねぎごまチキン】主菜
ー材料ー(2人前)
鶏むね肉 ：1枚(300～400g)
きゅうり ：1本
長ねぎ ：1/2本
長ねぎの青いとこ：1本分
ー調味料ー
・鶏むね肉を茹でる調味料
水 ：1.5L
塩 ：小さじ1
砂糖 ：小さじ1
お酒 ：大さじ1
・たれ
白ごま ：大さじ2
醤油 ：大さじ1
お酢 ：大さじ1/2
鶏むね肉のゆで汁：大さじ1
※茹で終わったらいれる
オイスターソース：小さじ1
マヨネーズ ：小さじ2
しょうが ：小さじ1/2
砂糖 ：小さじ1
粉唐辛子 ：適量(お好み)
ー簡略な手順ー
①鍋に鶏むね肉を茹でる調味料をいれて沸騰さえ鶏むね肉をいれて再沸騰後1分30秒加熱してから火を止めて蓋をして1時間放置する
※火が通ってなかったら必ず再加熱をする
②きゅうりを千切り、長ねぎをみじん切りにする
③たれの調味料と長ねぎを混ぜる
④鶏むね肉が茹でれたら食べやすい大きさに裂く
※ゆで汁は副菜やスープで使うのでとっておく
⑤きゅうり、鶏むね肉を器に盛ってたれをかけたら完成!!
05:04【みょうがの甘酢漬け】副菜①
ー材料ー(6人前=3日分)
みょうが ：6個
ー調味料ー
お酢 ：大さじ5
みりん ：大さじ1.5
砂糖 ：大さじ1
塩 ：小さじ1/2
ー簡略な手順ー
①みょうがを斜め薄切りにし水に2分浸して、水気をよくきっておく
※えぐみが気にならなければ水に浸さなくても可
②小鍋に調味料をいれてひと煮立ちさせアルコールを飛ばす
③みょうがを清潔な容器にいれて②の調味液をいれる
④上にラップを被せて蓋をして冷蔵庫で1時間くらいつけたら完成!!
07:15【鶏むね肉の出汁スープ】汁物
ー材料ー(2人前)
にら：1/4束
卵 ：1個
ー調味料ー
鶏むね肉のゆで汁：500ml
塩 ：小さじ1/3
醤油 ：ごく少量
ー簡略な手順ー
①にらを2～3㎝の長さに切る、卵を溶く
②小鍋に調味料をいれて沸騰したらにらをいれて1～2分煮る
③弱火にし溶き卵をいれたら完成!!
08:58【ズッキーニの中華炒め】副菜②
ー材料ー(2人前)
ズッキーニ：1本(150g)
ー調味料ー
醤油 ：小さじ1
にんにく ：小さじ1/4
鶏むね肉のゆで汁：大さじ1
ごま油 ：小さじ1
塩 ：少々
唐辛子 ：適量(お好み)
白ごま ：大さじ1/2
ー簡略な手順ー
①ズッキーニを5㎜幅の輪切りにする
②調味料を混ぜておく
③フライパンにごま油をひいて、ズッキーニをいれて中火で炒める
④②の合わせ調味料をいれてサッと炒める
⑤火を止めて白ごまをいれて混ぜたら完成!!
～Day.2～
12:12 献立＆食材リスト
12:21 【トマトの中華風マリネ】副菜②
ー材料ー(2人前)
トマト：1個(150g)
ー調味料ー
醤油 ：小さじ2
お酢 ：小さじ2
ごま油：小さじ1
砂糖 ：小さじ1
塩 ：ひとつまみ
白ごま：適量
ー簡略な手順ー
①トマトを16等分に切る
②ボウルに調味料をいれてよく混ぜる
③トマトをいれて調味料を絡ませて冷蔵庫で30分冷やしたら完成!!
※1～2日以内に食べる
14:14 【わかめと卵の中華スープ】汁物
ー材料ー(2人前)
乾燥わかめ：ひとつまみ
卵 ：1個
青ねぎ ：適量(あれば)
ー調味料ー
水 ：500ml
顆粒鶏がら：小さじ1.5
ー簡略な手順ー
①わかめをふくろの表記に従ってもどす、卵を溶く
②小鍋に調味料をいれて沸かす
③わかめをいれて1分煮る
④弱火にし溶き卵をいれたて青ねぎ(あれば)散らしたら完成!!
15:46【麻婆茄子】主菜
ー材料ー(2人前)
豚ひき肉：200g
なす ：小3本(180g)
長ねぎ ：1/4本
にら ：1/2束
ー調味料ー
ごま油 ：大さじ1
塩 ：少々
豆板醤 ：小さじ1
にんにく ：小さじ1
しょうが ：小さじ1
花椒 ：6粒(あれば)
水 ：300ml
甜麺醤 ：大さじ1.5
醤油 ：大さじ1
お酒 ：大さじ1
オイスターソース：小さじ1
顆粒鶏がら ：大さじ1/2
片栗粉 ：大さじ2.5
水 ：大さじ2.5
ー簡略な手順ー
①なすを大きめの乱切り、にらを2～3㎝の長さに切り、長ねぎをみじん切りにする、水溶き片栗粉を作る
②フライパンにごま油を大さじ1ひいてなすをいれて塩を少々し、中火弱くらいで焼き色をつけ、一旦取り出す
③同じフライパンに油を少しと、豆板醤、にんにく、しょうが、花椒(あれば)いれて弱火で香りを出す
④豚ひき肉をいれて色が変わるまで炒める
⑤水と残りの調味料をいれてひと煮立ちしたらなすを戻して1～2分煮る
⑥にら、長ねぎを戻して軽く火を通す
⑦火を止めて水溶き片栗粉をいれてお好みの濃度にする
⑧再び火をつけて1分くらいグツグツさせたら完成!!
～Day.3～
22:58 献立＆食材リスト
23:18【わかめとにらの味噌汁】汁物
ー材料ー(2人前)
乾燥わかめ：ひとつまみ
にら ：1/4束
ー調味料ー
水 ：500ml
和風顆粒だし：小さじ1/2
味噌 ：大さじ1
ー簡略な手順ー
①わかめを袋の表記に従ってもどす、にらを2～3㎝の長さに切る
②小鍋に調味料をいれて沸いたら①をいれて1～2分煮る
③火を止めて味噌を溶いたて温めなおしたら完成!!
24:57【チンジャオロース】主菜
ー材料ー(2人前)
豚こま肉 ：200g
ピーマン ：4個(150g)
たけのこの水煮：1袋(120g)
長ねぎ ：1/4本
ー調味料ー
塩 ：少々
・豚こま肉の下味
醤油 ：小さじ1
お酒 ：小さじ1
砂糖 ：ひとつまみ
こしょう ：少々
塩 ：ひとつまみ
片栗粉 ：小さじ1.5
油 ：小さじ1.5
・たれ
醤油 ：大さじ1.5
お酒 ：大さじ1
砂糖 ：小さじ1
オイスターソース：小さじ1
しょうが ：小さじ1/2
ー簡略な手順ー
①ピーマンを細切り、長ねぎをみじん切り、豚こま肉を細切りにする
②豚こま肉をボウルにいれて、豚こま肉の下味の調味料→片栗粉→油の順に混ぜていれる
③たれの調味料を混ぜる
④フライパンに油をひいて②の豚こま肉をいれてピンクが少し残るくらいまで中火で炒める
⑤長ねぎをいれて香りを出して豚こま肉に完全に火を通す
⑥たけのこの水煮、ピーマンをいれて塩を少々し、お好みの食感まで火を通す
⑦③のたれをいれて強火にしてたれを絡ませる
⑧水気が多かったら水溶き片栗粉(片栗粉：水=小さじ1.5：1.5)をいれて絡ませる
⑨器に盛って完成!!
【3日間の食材リスト】
基本は3日間で使い切れるようにしていますが
保存がきくものは冷凍保存などしています
鶏むね肉 ：1枚(300～400g)
豚ひき肉 ：200g
豚こま肉 ：200g
長ねぎ ：1本
きゅうり ：1本
みょうが ：6個
にら ：1束(200g)
ズッキーニ ：1本(150g)
トマト ：1個(150g)
なす ：小3本(180g)
ピーマン ：4個(150g)
たけのこの水煮：1袋(120g)
卵 ：2個
乾燥わかめ ：ふたつまみ
青ねぎ ：適量(あれば)
【使用する調味料】
塩、砂糖、醤油、お酒、みりん、お酢、味噌、オイスターソース、マヨネーズ、顆粒鶏がら、片栗粉、豆板醤、甜麺醤、和風顆粒だし、白ごま、にんにく、しょうが、ごま油、唐辛子(お好み)、粉唐辛子(お好み)、花椒(あれば)
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mic：SENNHEISER MKE600
◆編集ソフト
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◆BGM
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◆参考
こーぴの
ひとつまみ(親指人差し指中指で)=0.5gくらいです
少々(親指人差し指で)=0.1g以下くらいです
※英語字幕は翻訳機を使用しているため間違っている可能性があります
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