【作りおき】ぜひ試してほしい、我が家のヘルシー「なす」レシピ６品🍆【管理栄養士のレシピ】
Hello ☀︎ I got a lot of eggplants today, so I think I’ll make some meal prep dishes 🍆 Since it’s the delicious season for eggplants, I want to eat a lot of them♪ First, I will make the broth This is a container that allows you to easily make dashi in the microwave Just add bonito flakes and water, and put it in the microwave ~Simmered Green Beans and Eggplant~ Cut the eggplant in half lengthwise and make slits in the skin Making fine slits allows the broth to soak in well, resulting in a soft and delicious stew Eggplants contain a component called ‘nasunin’ in large amounts It has strong antioxidant properties and is a component that helps prevent aging♪ Eggplants are also rich in potassium, which helps regulate blood pressure It is effective for hypertension prevention and reducing swelling The broth is ready Strain it through a net Cut the green beans into manageable lengths I think it would be just right to cut the long ones into thirds and the short ones in half♪ Green beans are rich in vitamins such as ‘beta-carotene’ and ‘aspartic acid’, which helps with fatigue recovery, making them a recommended vegetable for summer fatigue Slice the ginger thinly Add the ingredients for the broth to the frying pan I like the rich flavor of eggplant stew made with oil, but today I think I’ll make a light, non-oil version♪ I’ll add ginger, and once it comes to a boil, I’ll add the eggplant First, place it with the skin side down♪ Cover and cook on medium-low heat for 3 minutes Flip it over Add the green beans to the empty space, Simmer for another 4 minutes It’s done♪ It’s delicious even when eaten cold The storage period is approximately 4 days in the refrigerator^^ ~Steamed eggplant with sesame salt and kelp~ Remove the stem from the eggplant and make vertical cuts in the skin After this, we will heat it in the microwave, and making cuts will help it cook more evenly Arrange the eggplants in a heat-resistant container Steamed eggplant made in the microwave can be adapted to various dishes, so it’s worth remembering! Sprinkle 1 tablespoon of water and heat in the microwave for 4 minutes Please adjust the heating time according to the size of the eggplant Tear the eggplant vertically by hand It’s very hot right after heating, so it’s better to let it cool down a bit first◎ If you expose it to water, it will become watery, so let it cool naturally as it is Sesame oil and salted kelp have an addictive flavor♪ This is a recommended recipe that is easy to make! The storage period is about 4 days when refrigerated ~Steamed Eggplant in White Dashi Marinade~ I think I’ll make another recipe with steamed eggplant If you peel the skin before cooking, it gives a different texture even with the same steamed eggplant, which is fun♪ Quickly rinse the eggplants in water and arrange them in a heatproof container Heat in the microwave for 4 minutes Cut the cherry tomatoes in half vertically It’s okay to use regular tomatoes cut into small pieces◎ Tomatoes are rich in moisture and minerals, making them a recommended vegetable for the hot summer months when you tend to sweat more. 🍅 Mix the seasonings This is a refreshing marinade that’s perfect for summer! Add the tomatoes and mix Cut the eggplant into bite-sized pieces and add it Be careful, it’s hot ⚠️ But mixing it while it’s hot allows the flavors to blend better♪ It’s complete once mixed♪ The colors are refreshing and feel summery ☀︎ The shelf life for this is about 4 days when refrigerated 〜Easy Healthy Mapo Eggplant〜 When it comes to eggplant, it’s definitely mapo eggplant 🍆 Today, I’m making mapo eggplant with ground chicken This is a healthy mapo eggplant dish that’s lower in calories than one made with ground pork But it’s still delicious, so please look forward to it! ✨ First, mince the ginger and garlic Ginger and garlic enhance stomach function and help increase appetite Recommended menu for the upcoming season when appetite tends to decrease 🍆 Chop the long green onion finely Make diagonal cuts on both sides Cut the eggplant into six vertical sections When stir-fried, the moisture evaporates and they shrink a bit, so it’s better to cut them larger for a satisfying and delicious bite♪ Heat salad oil in a frying pan and arrange the eggplants, starting with the skin side down Cover and steam for 3 minutes I will flip it over and grill the cross-section as well By steaming and baking, it will turn out tender even with less oil Once it has softened, take it out temporarily Add salad oil, then stir-fry with ginger, green onions, garlic, and doubanjiang Once the aroma rises, add the seasonings Add the ground chicken after mixing well Break up the ground meat in the cooking liquid Add the eggplant and simmer for about 3 minutes Prepare a slurry of katakuriko (potato starch) Dissolve the katakuriko well before adding it Stir-fry for about a minute, and it’s done once it thickens It’s a dish that goes well with rice! ☺️ ~Stir-fried eggplant and pork with garlic miso~ aiueo This is also a dish that whets the appetite♪ Cut the eggplant into half-moons Mix the seasonings in a bowl This is a miso sauce with garlic Coat the pork with potato starch It helps the sauce adhere better and has the effect of tenderizing the meat Heat salad oil in a frying pan and stir-fry the pork Once the color has changed by about half, add the eggplant Quickly stir-fry, then cover and steam-bake After simmering on low heat for 3 minutes, remove the lid Check that the eggplant has softened, then add the sauce Stir-fry while coating everything with the sauce Sprinkle with green onions and sesame seeds This dish is recommended for boosting appetite and recovering from fatigue♪ The recommended storage period is about 4 days in the refrigerator With this, I won’t have any trouble with eggplants for a while 🍆 I came to harvest the vegetables for dinner It’s still June, but it feels like midsummer with this heat Eggplant today too 🍆 I made the miso soup first 〜Seaweed, cucumber, and tuna sunomono〜 Slice the cucumber thinly The cucumbers in the garden were too soft, and I couldn’t slice them well with the slicer 😅 I’ll do my best to cut them thinly with a knife Put the sliced cucumber in a bowl Add the rehydrated wakame Add the canned tuna after draining the liquid Crab sticks and chikuwa are also fine♪ Add the seasoning and mix it together This is a menu that kids love and I often make it 🥒 The crunchiness of the cucumber and the sweet and sour seasoning make it delicious enough to eat as much as you want! Chill it a little in the refrigerator to let the flavors meld. ~ Spinach with White Sesame Dressing ~ Cut the spinach into manageable lengths Keep the stems and leaves separate Spinach is rich in iron, and it also contains a lot of vitamin C, which enhances iron absorption It’s a recommended vegetable for preventing anemia. 🌱 Carrots are cut into thin strips After boiling the carrots for 30 seconds, add the stems of the spinach After about 20 seconds, add the leaves as well After boiling for another minute, drain it in a colander Rinse it in water to cool it down thoroughly I will make the dressing♪ I will grind the sesame seeds Once it is ground to a moist consistency, I will add the tofu It’s okay to use store-bought ground sesame seeds◎ Crush the tofu until it becomes smooth If you don’t have a mortar, you can put it in a plastic bag and mash it by hand, or mix it with a whisk♪ Add the seasoning and mix it in Add the spinach and carrots after squeezing out the moisture This is a delicious white sesame dressing with tofu that is smooth like cream♪ I will serve it in the new dish I bought 🙂 I bought it at the 100 yen shop Seria♪ I’ll eat the leftover portion for lunch tomorrow^^ Grilled Eggplant and Chicken in Soy Sauce Cut the eggplant in half lengthwise and make slits in the skin Cut into a convenient length ^^ Cut into three equal pieces, just like that♪ Heat salad oil in a frying pan and grill the eggplant The key is to grill it from the skin side♫ First, cook on medium heat for 3 minutes If you apply oil all over the skin, it will roast beautifully Mix the marinade ingredients and heat them in the microwave for one and a half minutes Once the skin is browned, flip it over, cover it, and bake for another 3 minutes Once cooked, soak in the marinade Cut the chicken into bite-sized pieces I used one and a half sheets for three people♫ Sprinkle salt and pepper after cutting Coat the entire surface with potato starch I will cook it in a frying pan Cook both sides for about 5 minutes on medium-low heat Leftover meat, about half a slice I’m thinking of marinating it and making fried chicken tomorrow♫ This Genghis Khan sauce is delicious◎ Flip the meat once it is nicely browned Let’s carefully grill the other side too🏃♀️ Soak the grilled meat in the marinade Rich eggplant and meat go well with refreshing grated daikon~ 🙂 Grate it with the skin on Raw daikon is rich in digestive enzymes It helps with digestion and absorption, and is effective in preventing stomach discomfort 😌 Shiso is cut into thin strips Just pile it up nicely and it’s done 🧸
【チャプター】
0:00 はじまり
0:43 インゲンとナスの煮浸し
3:13 蒸しナスのごま塩昆布
4:56 蒸しナスの白だしマリネ
7:12 ヘルシー麻婆茄子
11:04 なすと豚肉のニンニク味噌炒め
13:19 わかめときゅうりとツナの酢の物
14:31 ほうれん草の白和え
17:40 なすと鶏肉の焼き浸し
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45 Comments
ツヤツヤの茄子がてんこ盛り😋どのレシピも美味しそうです
食材別の大量消費メニューホント助かります😆
ナスとインゲンが沢山あまっていた所にエリカさんの動画UP❤早速作り置きに取り掛かりまーす😄♫
この時期ナス🍆食べたくなりますよねー😊
田楽とお浸し食べたくなってきた😊
Please add translation to Indonesian, thank you ❤
ナス 大好きです〜🍆
夏野菜 美味しいですよね
夏は蒸し暑くて嫌いですが夏野菜は楽しみ♪
今晩のおかずの参考にさせていただきますね
エリカさんの包丁のシャリンシャリンって音や 野菜を切る音、混ぜる音、焼く音、水の音 全て心地いいです〜
音のソノリティの番組を観ているようです✨
なす料理て、こんなにあるんですね😮 スーパー行ったら、ナスが安くていっぱい買ったんでやってみたいとおもいます😊
エリカさんのお料理動画は飽きずにずーっと見ていられます。自分もお料理上手になったような気分を味わえます笑
待ってました
大量消費系！！
今回はナスなんですね♪
ありがとうございます
キッチンの家具から何から何まで憧れる〜こんなふうに家事したい😂モチベをありがとうございます！
作ったことのないものばかりでとても参考になりました
❤
キッチンも明るく可愛く暖かい雰囲気で満ち溢れていて
素晴らしいなと思いました❤
どれも美味しそう❤
いつも季節のいろいろな美味しいレシピを紹介してくださり、どうもありがとうございます😊🙏
茄子大好きなので嬉しいです😊🍆
0:27 いんげんと茄子の煮浸し
2:11 煮浸しの煮汁の材料
3:11 レンジ蒸し茄子のごま塩昆布
4:56 蒸しナスの白だしマリネ
7:12 簡単ヘルシー麻婆茄子
11:03 茄子と豚肉のニンニク味噌炒め
13:21 わかめときゅうりとツナの酢の物
14:31 ほうれん草の白和え
17:39 茄子と鶏肉の焼き浸し
突然の「あいうえお」の字幕になんだかほっこり
エリカさんにいつかお会いしたいくらいファンです☺️✨私にとって女神様のようです！いつも食のあり方、生活の様子、女性としての品格。。などなど
沢山教えていただきありがとうございます❤
切り込みっ！😳😳😳😳😳
やった事ない！😳😳
初めて見ました！
やってみます❤
ミニトマト15個が無い場合で普通のトマトでやる場合だったらトマト2個とかですか？
長ネギのみじん切り
めっちゃ爽快感〜😂😂❤
だんだん夏の期間が長くなってきて秋無いんじゃないかな？って思いますよね😂😂
きゅうりとツナの酢の物美味しいですよね❤
給食とかでよく出てきて大好きでした！😍😍😍😍😍
ツナが大好き❤❤
えーー！
100均とは、思えないほどにめっちゃ高みえです😳😳😳😳
白和え生の豆腐の大豆感が苦手ですけど、ここまで滑らかだと美味そう😍
いつもすりゴマを買わない理由ってすり鉢があるからですか？
あれ？肉切り用のまな板いつものと違いますけど、新しいの買ったんですか〜？❤
はじめまして。単身赴任で一人暮らし、何か一品料理でも作れたらいいなぁーっと探してたら、こちらの動画に遭わせてくれました。すごく、ほっこりして作れそうと意欲がもちました。今後ともよろしくお願いします。
動画を見てたら，副菜の本も買いたくなって，今購入しました♪
届くのが楽しみです😊
エリカさんの配信をいつも楽しみにしております。毎回、私の消えかかった料理意欲に火を灯してくださり感謝しております😊
その都度のレシピと簡単な作り方をどこかにまとめて載せて頂けると助かります。よろしくお願いします🙏
ぜひやってみます😊
手は美しい！✨️でも手元大きすぎて巨大に見えて、いつもより目が疲れてしまいました…😂
2:14
ナスといんげん煮浸しの調味料
7:16
ヘルシー麻婆ナス
簡単で私でも作れるメニューで嬉しいです❤どれも好みの料理ばかりで、早速明日から真似して作ります😍ありがとうございます！料理のモチベ上がりました🥺✨✨✨
3:14 レンジ蒸しなすのごま塩昆布
4:57 蒸しなすの白だしマリネ
11:04 なすと豚肉のにんにく味噌炒め
17:39 なすと鶏肉の焼き浸し(みぞれ添え)
最近見つけてからすっかりハマって毎日見てます👀❤
お友達にも紹介して皆喜んでます❤
噛んでも可愛いエリカちゃんですが😂
大変ならナレーションなしでも全然OK👌だと思いますよ❤
いつもありがとうございます❤
本も購入しましたーーー️⭕️
とってもおいしそう、作らせていただきます…！と思ったけどお買い物に行くのが大変なので、欲を言えば概要欄とかに使用食材書いてほしいです…🙏❤
こんにちは！
最近ずっとみてます！
ブロッコリー🥦料理
お願いします😊
茄子の漬物は噛んだ時にキュッとする歯ごたえダメで食べられないのですが、マリネは食べられそうです😊他も全部美味しそうで、今年は茄子料理色々試したくなりました👍途中のあいうえおには？？？の後笑っちゃいました
ナスはアク抜きしなくても大丈夫なのですか❓
皮付きのナスは作り置きすると、色が他の具材に移ってしまう印象なのですが、大丈夫ですか？
喋ってください〜
こんにちは(^^)私も家庭菜園していてナスがめっちゃ収穫できてて…毎日ナス茄子ナスと収穫…お友達にお裾分けしていましたが😮ナス料理こんなのがあったなんてありがとうございます(^^)早速作らせていただきました〜家族皆んなに美味しい〜って絶賛でした〜これからナス収穫しすぎても嬉しく食べきれそうです😊ありがとうございました😊
ナスときゅうりが大量にあり、困ってる所に動画を発見！ありがたい！助かります！明日早速やってみます！
4:57 7:12 11:03 13:20 14:30 17:40
🍆チャプター🍆
0:00 はじまり
0:43 インゲンとナスの煮浸し
3:13 蒸しナスのごま塩昆布
4:56 蒸しナスの白だしマリネ
7:12 ヘルシー麻婆茄子
11:04 なすと豚肉のニンニク味噌炒め
13:19 わかめときゅうりとツナの酢の物
14:31 ほうれん草の白和え
17:40 なすと鶏肉の焼き浸し
Não tem descriçao nem da marinada nem dos temperos.
Best for working women. Very good video👌🙏.
영상 너무 좋네요😊가족들이 가지 안먹는데..따라해 봐야겠습니다~요즘 사토 타케루 드라마 보다가 검색한번했는데 ..ㅎㅎ 영상이 저에게 왔네요.종종 보러 올께요~
お若いのに
凄い‼️
唸っています🙌💐🌻
初めまして
今日朝から茄子の煮浸し作ってみました。
私にも出来ました🤭
これからも楽しみに見させていただきます❤