1日目
0:00 大根とごま昆布の和えもの
2:09 ほうれん草と卵の炒めもの
3:50 肉豆腐
2日目
5:52 人参とリンゴのサラダ
7:13 大根とレタスのスープ
8:53 ミートソース スパゲティ
3日目
12:31 手羽先・大根・ゆで卵の煮物
14:50 ブロッコリーのポテト和え
18:25 キノコのバター醤油炒め
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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
〇大根とごま昆布の和えもの
材料
大根 8cm 250g
ごま昆布（佃煮）30ｇ
〇ほうれん草と卵の炒めもの
材料
ほうれん草 200ｇ
玉子 3個
バター 20ｇ
水 600cc
砂糖 小さじ2
和風だしの素 小さじ1/2
片栗粉 小さじ1
醤油 小さじ2
〇 肉豆腐
牛肉うす切り 300ｇ
焼き豆腐 1Ｐ 350ｇ
白葱 1本
煮汁
酒 200cc
水 300cc
砂糖 大さじ2
醤油 大さじ2
片栗粉 小さじ1
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2日目
〇人参とリンゴのサラダ
材料
人参 1本 150ｇ
りんご 1個
オリーブオイル 大さじ3
〇大根とレタスのスープ
材料
大根 200ｇ
レタス 200ｇ
水 600cc
コンソメ 2個
〇ミートソース スパゲティ
材料
牛ひき肉 300ｇ
玉葱 1個 250g
トマト缶 1缶 240g
トマトケチャップ 大さじ3
パスタ 1.6mm 3人分
パルメザンチーズ 適量
（チーズは無くてもよい）
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3日目
〇手羽先・大根・ゆで卵の煮物
材料
手羽先 8本
大根 300ｇ
玉子 3個
水 600cc
鶏ガラスープの素 大さじ1
砂糖 大さじ3
醤油 大さじ3
〇ブロッコリーのポテト和え
材料
作り置きを兼ねています
男爵芋 3個で350ｇ
ブロッコリー 400ｇ
人参 100ｇ
マヨネーズ 大さじ5
〇キノコのバター醤油炒め
材料
エリンギ 100ｇ
シメジ 100ｇ
マイタケ 100ｇ
バター 20ｇ
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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。
Day 1, radish and sesame kelp salad, spinach and egg stir-fry, meat and tofu Seasoned radish, seasoned sesame and kelp 250g of 8cm daikon radish, cut into easy-to-eat lengths The outer layer (5mm) is harder, so peel it thicker. Stand up the daikon radish and cut it into sticks.
Heat in the microwave for 4 minutes at 500W. Cut the radish skin into thin strips and use it as an ingredient in miso soup. Miso soup, water (600cc), Japanese-style dashi stock (1 teaspoon), ingredients: radish peel, mozuku Check that it is translucent and soft; if it is hard, reheat it.
The water that comes out of the radish is also nutritious, so don’t throw it away; transfer it to a bowl. Add sesame kelp (30g) The water released from the radish mixes with the flavor of the konbu, which soaks into the radish and makes it delicious. Completion Stir-fried spinach and eggs
Melt the eggs (3 pieces) Sugar (2 teaspoons), water (100cc), potato starch (1 teaspoon), Japanese-style dashi stock (1/2 teaspoon), soy sauce (2 teaspoons) Wash spinach (200g) and boil the stems for 30 seconds and the leaves for 30 seconds.
If you boil it too much, the nutrients will be washed out, so it will boil in just 1 minute. After boiling, cool with water, but keep it slightly warm. Even when baking, it contains oxalic acid, which is not good for the body, so be sure to boil it to remove it.
Squeeze to remove moisture The root is thick, so cut it into 2-3 equal parts. loosen the leaves Melt the butter (20g) and fry the spinach. The spinach is already cooked, so there’s no need to fry it for long. Stir a little and then add the eggs Completion Boiled meat and tofu
Sake (200cc), water (300cc), sugar and soy sauce (2 tablespoons each), potato starch (1 teaspoon) Cut and add 1 white onion.The upper part is rich in nutrients and is hard, but becomes soft when boiled. Grilled tofu (1 piece 350g) Add thinly sliced beef (300g), spreading it out. Simmer for 10 minutes and it’s ready.
Day 2: Carrot and apple salad, radish and lettuce soup, spaghetti with meat sauce carrot and apple salad Finely chop carrots (150g each) Leave your finger long so you don’t cut it, and cut it into thin pieces with a knife. Cut an apple (1 piece) into thin slices
You can spread it out and make it lower, then cut it. Salt (3 finger pinch), Olive oil (2 tablespoons) Completion radish and lettuce soup Radish (200g), the outer 5mm is hard, so peel it thickly. Cut the skin into thin strips and add to the soup. Wash and tear lettuce (200g) by hand.
Water (600cc), consommé (2 pieces), salt (a pinch with 3 fingers), pepper (a little) It’s a heaping amount of lettuce, but it’s okay because the bulk will decrease once it’s cooked. Serves 3 people, but with this dish, one person can eat 200g of lettuce. meat sauce spaghetti
Prepare water for boiling pasta, add salt (1 teaspoon) to water (1L) Crush canned tomatoes (240g per can) in a bowl. It will scatter, so put it as far down as possible. Add a small amount of water and pour out the rest, do it twice and it will come out without any residue.
The water evaporates during simmering, so it doesn’t become diluted. Finely chop the onion (250g each) using a vegetable chopper. If the chopped onion is large, the presence of the onion will be greater than the meat. Chop it into as small pieces as possible, but it is difficult to do so with a knife.
Once it’s coarsely chopped, you can’t cut it into smaller pieces without breaking the cells. If you cut with a knife, the cells will collapse and the water containing the flavor, aroma, nutrients, and enzymes will flow out. A vegetable chopper is a convenient cooking tool that can trap moisture in a container.
Stir-fry with ground beef (300g) Since beef has fat, I fry it without using oil. Salt (2 pinches with 3 fingers), pepper (a little) When the minced meat turns white, add the tomatoes. Ketchup (3 tablespoons) Boil pasta (1.6mm) for 9 minutes as directed on the package.
The meat sauce will be ready in the same 9 minutes as the pasta. Parmesan cheese, if desired Day 3: Boiled chicken wings, daikon radish, boiled eggs, broccoli with potatoes, mushrooms with butter and soy sauce Boiled chicken wings, radish, and boiled eggs
Make a hole in the back of the eggs (3 eggs) and boil for 13 minutes from the boiling state. If you leave it for more than 15 minutes, the sulfur smell will get stronger, so keep it within that time. Cut daikon radish (300g).The outer 5mm part is tough, so peel it thickly.
Cut into 3cm thick half moons. Add the peeled eggs Add chicken wings (8 pieces) Water (600cc), chicken stock mix (1 tablespoon), sugar (3 tablespoons) Boil then simmer for 10 minutes After 10 minutes, add soy sauce (3 tablespoons) and simmer for 10 minutes.
You can cut it cleanly by using nylon thread (fishing line), etc. Broccoli with potato salad Wash the potatoes (350g for 3 pieces) thoroughly and remove the sprouts. Cut it in half, wrap it in plastic wrap and heat it in the microwave at 500W for 6 minutes.
After heating, if you can pierce it with a bamboo skewer with a little force, it’s okay; if it’s hard, you can reheat it. You won’t be able to hold it if it’s all hot, so place it in a vat filled with water to cool only the bottom part.
When it’s hot, the skin will peel off easily and become fluffy. On the other hand, when the whole thing cools down, it becomes difficult to peel and it becomes sticky. Place it in your left hand and peel it from the bottom to the top, the bottom side is cold so it’s not hot.
Mash coarsely It’s not sticky and it’s fluffy. Cut carrots (100g) into cubes Divide broccoli (400g) into florets.Since there is a lot of it, I also make it ahead of time. The area around the stem is hard, but you can eat it by cutting it into rings and then cutting it into thin strips.
Do not press down to avoid crushing the lower buds. Insert the blade halfway into the stem and then spread it out on both sides to prevent the bud from falling apart. Place in boiling water (1cm) Bring to a boil and steam, then steam for 2 minutes.
After 2 minutes, soak in water to remove the heat, then drain with a salad spinner. cut broccoli into small pieces To prevent nutrients from leaching out, cut as large as possible and steam, then cut into smaller pieces. Mix it with mayonnaise (5 tablespoons) and it’s ready. Stir-fried mushrooms with butter and soy sauce
Cut and loosen eringi mushrooms, shimeji mushrooms, and maitake mushrooms (100g each) Butter (20g) When it reaches this level (it’s a little browned all over), add soy sauce (1 teaspoon). Turn off the heat, mix, and it’s done. Thank you for watching till the end