【1週間献立】野菜たっぷりヘルシー晩ご飯|平日ラクする簡単レシピ｜A week of Japanese dinner

【1週間献立】野菜たっぷりヘルシー晩ご飯|平日ラクする簡単レシピ｜A week of Japanese dinner

Satisfying menu with 2 dishes this week I reduced the number of dishes and made it an easy dinner. Healthy focus with lots of vegetables in main dish! Try it everyone! Monday is Pork Grill, just add your favorite vegetables and grill! Just cut, put it on the grill, and you’ve got a side dish full of veggies. Cut onions into wedges Eggplant sliced into rounds, potatoes quartered Carrots are cut into small pieces You can also add zucchini bell peppers Put down a cookie sheet. Put vegetables on top Then cut pork loin into small pieces Put the pork on top, season with salt, pepper and olive oil. While the pork is cooking, make the sauce. The sauce is ponzu mustard for a refreshing taste Side dishes are made Cabbage is cut into small pieces Core is also cut into small pieces Put them in a bowl and blanch them with salt. Squeeze out the water and season to taste. Main dish is ready The pork is juicy and delicious. Serve it with sauce and it is done. Tuesday is stir-fried vegetables, a staple of home cooking. A quick and easy side dish that can be made just by stir-frying. Cut cabbage into chunks Cut carrot and green pepper into small pieces. Put sesame oil on a heated pan and fry pork. When pork is cooked, add vegetables. Put bean sprouts on top and stir-fry. After vegetables are stir-fried, add seasoning. Seasoning is simple and salty Stir-fry quickly and it’s done. Side dish is cucumber with sesame paste without using a knife. Cucumbers are put in a bag and pounded Large ones are split by hand Put seasonings and rub them in, and it’s done. Today’s dish is "Nanban-zuke". Nanbanzuke is a dish of deep-fried meat or fish with vegetables in a sweet-and-sour sauce. Today we make it healthy by boiling chicken All vegetables are cut into small pieces First, make nanban sauce in a container Put all the seasonings and heat in microwave for 1 minute. After heating, put in the cut vegetables. Put it in the refrigerator Then prepare the chicken breast Cut the meat into thin strips and coat with potato starch. Put in hot water and cook for 3 minutes When cooked, put in ice water and cool. The potato starch makes it soft and juicy. After chilled, drain off the water and soak the fish in nanban solution. Let stand in refrigerator for a while. Make side dishes Today’s side dish is also made without using a knife Washed Chinese cabbage is torn into pieces by hand Add canned tuna and mentsuyu and mix quickly. Cover with plastic wrap and heat in microwave After heating, mix well and serve. Tuna flavor is soaked into side dish. Served with nambanzuke which has been left in the fridge. Today’s dish is Chinese. I use a lot of vegetables. Chinese cabbage is cut into bite-size pieces, and shimeji mushrooms are broken into small pieces. Cut carrot into thin slices Cook chicken thighs in a pan with sesame oil. When the surface is browned, add vegetables and let them steam for a while. Meanwhile, make Chinese salad. Put bean sprouts in a bowl and heat for 2 minutes Drain well after cooking. Then cut cucumber into small pieces If ham is added, it tastes even better! Mix seasonings in a bowl first Mix seasonings thoroughly, then add vegetables. Sprinkle sesame seeds if you like. When vegetables are wilted, add seasonings. Prepare katakuriko (potato starch dissolved in twice as much water as potato starch). Add potato starch and let it thicken. Vegetable jjapchae is easy to make on the last day. Minced chicken is healthy, but the spicy flavor makes it a great dish to eat with rice. Chives are cut into 5cm width, onions are cut into thin slices. Carrots thinly sliced Put sesame oil, garlic and gochujang in frying pan and heat. When it starts crackling, add minced chicken and cook. When minced chicken is cooked, Add vegetables and stir-fry more. After seasoning, Add water and vermicelli and break up. Stir-fry until water is gone. Then prepare side dish, salad. Wrap the eggs in aluminum foil. and heat them in the microwave to make boiled eggs. Cucumber is cut into small pieces. Lettuce is torn and served Put cucumber on top too Dressing is aurora sauce which goes well with egg. Mix well When finished heating in microwave After cooling, remove the shells from the microwave. Cut into small pieces and serve. Serve with boiled japchae until all the liquid is absorbed. Serve it on a plate.

今週はメインに野菜たっぷりでヘルシー晩ご飯です！
品数は2品にしてラクできる平日夜ご飯にしました😌
副菜はレンジや混ぜるだけで簡単に作れるものに！
献立決めの参考になると嬉しいです☺️

🍳5日分の献立
00:14 月曜日：ポークグリル
01:59 火曜日：野菜炒め
03:27 水曜日：むね肉の南蛮漬け
05:39 木曜日：白菜の中華煮
07:28 金曜日：野菜チャプチェ

👛お買い物リスト
◻︎豚ロース肉　2枚
◻︎豚肉　　　　200g
◻︎鶏むね肉　　1枚
◻︎鶏ひき肉　　200g
◻︎鶏もも肉　　1枚　　　　◻︎卵　　1個
◻︎なす　　　　1本　　　　◻︎人参　4本
◻︎玉ねぎ　　　2個　　　 ◻︎キャベツ　1/4個
◻︎新じゃが　　2個　　　 ◻︎ピーマン　4個
◻︎きゅうり　　2本　　　 ◻︎白菜　　　1/4個
◻︎にら　　　　2束　　　 ◻︎レタス　　1/4個
◻︎ツナ缶　　　1缶　　　　◻︎もやし　　　　　　　　
◻︎しめじ

🍽️過去の動画
【1週間献立】ラクすぎ！炊飯器ひとつで作る簡単平日晩ご飯｜A week of meals in rice cooker| Easy Japanese recipe

【1週間献立】頑張らない平日晩ご飯｜30分でできる簡単献立｜A week of meal | Easy Japanese dinner recipe

📝レシピ
《ポークグリル》
◉豚肉厚切り　2枚
◉なす　　　　1本
◉にんじん　　1本
◉玉ねぎ　　　1個
◉新じゃがいも 2個
◎ポン酢　　　大さじ2
◎マスタード　大さじ2
◎砂糖　　　　小さじ1

①野菜は食べやすい大きさに切る
　豚肉は5cmほどの細切りにする
②天板にクッキングシートを引いて野菜、肉を並べて塩胡椒・オリーブオイル大さじ2を回しかける　
③グリルで15分焼く
④タレは混ぜておき、焼けた後かける

《キャベツのおかかマヨ》
◉キャベツ　2枚
◎めんつゆ　大さじ1
◎マヨネーズ 大さじ2
◎かつお節

＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝
《野菜炒め》
◉豚肉　200g
◉キャベツ 1/8個
◉人参　　小1本
◉ピーマン 2個
◎酒　　　 大さじ2
◎醤油　　 小さじ1
◎中華だし 小さじ2
◎塩胡椒　　

①キャベツはざく切りに、にんじん、ピーマンは細切りにする
②ごま油を引いたフライパンで豚肉を炒める
③豚肉に火が通ったら、野菜を入れて炒める
④さらにもやし、調味料を加えてさっと炒める

《ごま和えきゅうり》
◉きゅうり　1本
◎砂糖　　　小さじ1
◎醤油　　　小さじ2
◎すりごま　大さじ1

＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝

《鶏の南蛮漬け》
◉鶏むね肉　1枚(250g)
◉ピーマン　2個
◉玉ねぎ　　1/2個
◉にんじん　1/2本
◎酢　　　　大さじ5
◎醤油　　　大さじ3
◎みりん　　大さじ3
◎水　　　　大さじ2
◎唐辛子　　1本

①野菜は全て細切りにする
②調味料を混ぜて1分レンジで加熱し、①の野菜を入れておく
③むね肉はそぎ切りにし、片栗粉をまぶす
④お湯を沸かして、鶏肉を茹でる
⑤2分ほど茹でたら氷水に上げる
⑥②と混ぜて完成。冷蔵庫で寝かすとさらに美味しくなります

《白菜のツナ煮》
◉白菜　　4枚
◉ツナ缶　1缶
◎めんつゆ 大さじ3

白菜はちぎって、600Ｗ6分加熱

＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝
《白菜の中華煮》
◉鶏肉　　300g
◉白菜　　5枚
◉人参　　1本
◉しめじ　1/2パック
◎醤油　　大さじ1
◎酒　　　大さじ1
◎オイスターソース
　　　　　大さじ1.5
◎中華だし 大さじ1/2
◎水　　　100ml　

①白菜はざく切りに、人参は薄切りに
　しめじはほぐしておく
②ごま油を引いたフライパンで鶏肉を焼く
③鶏肉に焼き目がついたら、野菜を入れ、調味料を入れて蒸し焼きにする
④水溶き片栗粉を入れてとろみをつける

《きゅうりともやしの中華サラダ》
◉きゅうり　1/2本
◉もやし　　1/2袋
◎砂糖　　　大さじ1/2
◎醤油　　　大さじ1
◎酢　　　　大さじ1
◎ごま油　　大さじ1/2
◎生姜・ニンニク　5cm
　
もやしはレンジで1分加熱する

＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝

《野菜チャプチェ》
◉鶏ひき肉　200g
◉ニラ　　　1/2束
◉玉ねぎ　　1/2個
◉春雨　　　50g
◉人参　　　1本
◎ニンニク　　 5cm
◎コチュジャン 小さじ1
◎砂糖　　　　 大さじ1
◎酒　　　　 　大さじ1
◎醤油　　 　　大さじ2
◎水　　　　 　100ml

①にらは5cm幅に、人参、玉ねぎは薄切りにする
②ごま油を引いたフライパンで、ニンニク・コチュジャンを炒める
③パチパチいってきたら、鶏ひき肉を炒める
④鶏ひき肉に火が通ったら野菜を入れて炒める
⑤水・春雨、調味料を入れて水分がなくなるまで炒める
　
《サラダ》
◉レタス　4枚
◉きゅうり　1/2本
◉ゆで卵　　1個
◎マヨネーズ　大さじ1
◎ケチャップ　小さじ1
◎チリパウダー　小さじ1/2
◎塩胡椒

🎵使用した音楽
作曲 RYU ITO
https://linktr.ee/ryu110
曲名『Everyday (Acoustic)』
曲名『Sakura』
曲名『Air』
曲名『 Lamp』
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