【3日間の夕飯献立】定番レシピで野菜不足を解消！主菜も副菜も野菜たっぷりの満足晩ごはん/肉野菜炒め/筑前煮/野菜スープ献立

【3日間の夕飯献立】定番レシピで野菜不足を解消！主菜も副菜も野菜たっぷりの満足晩ごはん/肉野菜炒め/筑前煮/野菜スープ献立

Thank you for watching.
This time’s theme is "Satisfying menu to eliminate vegetable shortage"
Please see the recipe quantities listed in the summary column.
Day 1: Stir-fried meat and vegetables, komatsuna and carrots with sesame sauce, miso soup with daikon radish, and tofu topped with kimchi.
The first day is the standard menu of vegetable side dishes.
Stir-fried meat and vegetables
is a recipe that has appeared several times.
It tastes great when you incorporate a variety of vegetables.
Cut each into bite-sized pieces.
You can also use eringi mushrooms or shimeji mushrooms.
Slice the carrots thinly so they cook better.
Add ginger and garlic to improve the flavor.
Chop each into pieces.
Use only half of the bean sprouts. and use the rest for tomorrow’s side dish.
Oyster sauce is recommended.
Mix the seasonings well. Season with soy
sauce and sake. Sprinkle
with potato starch just before frying.
Spread the pork and wait until one side is browned.
Once it’s browned, stir it and
take it out so the pork doesn’t get tough.
Stir-fry the onions and carrots and
add the garlic and ginger.
Once the hard vegetables have softened, add the cabbage.
Stir-fry until the pork is cooked through.
Add the watery bean sprouts last.
Once stir-fried
Stir in the seasonings.
Adjust the taste with salt and pepper and it’s done.
The side dish is komatsuna with lentil dressing.
Since the menu is ready, I’ll use it as a side dish, but
if you’re too lazy, you can also add it to the vegetable stir-fry.
Cut the carrots
into strips and put them in the bottom of a heat-resistant container.
Cover with plastic wrap and heat in the microwave for 3 minutes.
Stir to heat evenly.
A simple side dish of green and yellow vegetables is completed .
Since I used leafy vegetables, I used root vegetables for the soup.Cut them
into thin strips.
Cut thin fried foods in bulk and freeze any leftovers.
Add the daikon radish and
bring to a boil
When the daikon radish has softened, dissolve the miso and it’s done.
2nd day: Boiled vegetables, salt-grilled mackerel, pickled bean sprouts and cucumber, miso soup with komatsuna and tofu.
On the 2nd day , add a
refreshing vinegar dish.Sprinkle salt and let it sit for about 5 minutes.
Meanwhile , heat half of the bean sprouts in the microwave for 2 minutes.
Mix well and squeeze out the water that comes out.
Squeeze out the water from the cucumbers.
You can also add seaweed or ham.
Sprinkle with ground sesame seeds and it’s ready.
Classic Japanese vegetable side dish "Chikuzenni"
Cut the lotus root into bite-sized pieces
and the carrot into small pieces.
Use half of the konjac.
Store leftover konnyaku in a container filled with water and refrigerate.
Tear up konjac by hand,
rub in salt, and rinse.
I bought some frozen green beans.
Adding a little bit gives it some color.
Cut the chicken thighs into pieces of this size.
First, stir-fry the chicken thighs in a hot pot,
add the carrots, and stir-fry some more.
Add the other ingredients.
Once all the ingredients are coated,
add the broth and mix.
Lower the heat a little and simmer, stirring occasionally, until the water has reduced.
Add the green beans at the end and leave them to
cool slightly so that the flavor soaks in.
The main dish
is just salt-grilled mackerel, so it’s easy.
Cut one komatsuna from the previous day
into 2cm pieces
to use as an ingredient in miso soup.
Simmer it for a while, then
add the silken tofu and bring to a boil.
Turn off the heat and dissolve the miso.
3rd day: Stir-fried potato and pork curry, radish salad, vegetable soup, tomatoes.
3rd day with potatoes as main dishes.
I recommend make-in
that doesn’t fall apart easily. Cut into 2cm cubes and let cool for about 5 minutes. Then
heat in the microwave for a total of 5 to 6 minutes
Thinly slice the onions,
stir in between and reheat until a bamboo skewer comes
Spread the potatoes in a frying pan
Sprinkle a little more olive oil on it. It
will be cooked through, so if the surface gets browned, it’s OK.
Don’t stir, just check it and turn it over.
Stir-fry the pork and onions, leaving space for them.
Once the onions are translucent, while also being careful about the potatoes,
mix them all together and add
the seasonings. Add
some frozen green beans for color,
add a little salt and pepper to taste, and you’re done!
Plenty of vegetables that can also be used as a main dish. soup
Spring cabbage is too soft, so I recommend regular cabbage.Cut it
into large pieces and tear it by hand.This
time, I used cut-off block bacon, but you can also
use sausage.Since we use meat in the main dish, you can use just enough bacon to bring out the flavor.If you
roast the vegetables well, stir-fry them. Add
the cabbage and stir-fry thoroughly until it softens.
It’s a little burnt, but it’s okay!
The vegetables will make a delicious soup 😊
Cover and simmer for about 15 minutes.
Add more water if the water is gone.
Taste and adjust by adding salt. Side dishes
The soup is ready to eat. For the side dish, dress
the radish with ponzu mayonnaise. Slice
the radish into thin strips.
Slice the cucumber into thin strips, then
cut into strips and salt. Sprinkle on the ponzu and
let it wilt for about 5 minutes, then
squeeze out the water that comes out.
Adjust the amount of sugar depending on the acidity of the ponzu.
Now you can have a side dish, soup, and vegetable-filled dinner.

ご覧いただきありがとうございます😊

今回は、外食が続いて野菜不足を感じたときにおすすめの野菜をたっぷり使った定番の定番家庭料理レシピを企画しました。
野菜炒めも野菜スープも過去に何度も登場している我が家の定番メニュー❗
なんでもない日の普通のおかずですが、晩ごはんの献立決めの参考になれば嬉しいです💕
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🎥チャプターリスト
00:00　スタート
00:17　肉野菜炒め献立
05:41　筑前煮献立
10:51　野菜スープ献立　
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🍳献立リスト🍳

▶1日目献立
肉野菜炒め
小松菜と人参の胡麻和え　
冷奴
大根と薄揚げの味噌汁

▶2日目献立
ごろごろ野菜の筑前煮
さばの塩焼き
もやしときゅうりの酢の物
小松菜と豆腐の味噌汁

▶３日目献立
じゃがいもと豚肉のカレー炒め
大根サラダ
具だくさん野菜スープ
トマト
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✍買い物リスト✍
＊個数は目安で多めに買って使い回すこともあります。
使用量は下の『🍅材料リスト🥬』を参考にしてください🙇‍♀

〜肉・魚〜
豚肉　300g
鶏もも肉　300g
塩サバ　3切

〜野菜〜
キャベツ　1/2個
たまねぎ　1袋（3個入）
しいたけ　1袋（8個入）
ニラ　1袋
もやし　1袋
しょうが　1パック
にんにく　1個
大根　半分
小松菜　1袋
にんじん　1袋（2本入）
れんこん　200g
こんにゃく　1枚
きゅうり　1袋（2本入）
じゃがいも　1袋（３個入）
エリンギ　1パック
トマト　1パック（3個入）

〜その他〜
薄揚げ　1枚
絹豆腐　３連パック
ブロックベーコン　100g入
オイスターソース、カレーパウダー、ぽん酢、マヨネーズ、ローリエ　など
（調味料詳細は材料リスト参照ください）

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🍅材料リスト🥬
分量は基本3人分が目安です。
家庭料理のため大まかな部分もありますが
ボリュームの参考にアレンジして頂ければと思います。

📝1日目献立
【肉野菜炒め】
豚肉　150g
┗醤油・酒　小さじ1
┗片栗粉　小さじ1
キャベツ　1/4個※
たまねぎ　1/2個
しいたけ　3個
にんじん　1cm程
ニラ　1袋
もやし　1/2袋
生姜　小さじ1
にんにく　小さじ1
塩コショウ　少々
〈合わせ調味料〉
醤油　大さじ1/2
みりん　大さじ1/2
オイスターソース　小さじ2
鶏ガラスープの素　小さじ1
砂糖　小さじ1
酒　大さじ1

✅補足✅
キャベツは小さめのものを使いましたので大きければ1/6個程度で良いと思います🥬

【小松菜と人参の胡麻和え】
小松菜　3株
にんじん　2cm程
醤油　小さじ2
砂糖　小さじ1
すりごま　大さじ1

📝２日目献立
【ごろごろ野菜の筑前煮】
鶏もも肉　300g
れんこん　200g
にんじん　1/3本
しいたけ　3個
ごぼう　1本
こんにゃく　1/2枚
いんげん　５本
〈煮汁〉
水　300ml
顆粒だし　小さじ1/2
醤油　大さじ2.5
砂糖　大さじ2
みりん　大さじ1
酒　大さじ2

【もやしときゅうりの酢の物】
もやし　1/2袋
きゅうり　1本
酢　大さじ1
醤油　小さじ2
砂糖　小さじ2
すりごま　適量

📝３日目献立
【豚じゃが炒め】
豚肉　100g
じゃがいも　3個（400g程）
たまねぎ　1/2個
いんげん　3本（なくても可））
カレーパウダー　小さじ1
みりん　大さじ1
砂糖　小さじ1
醤油　小さじ2
塩コショウ　少々

【具だくさん野菜スープ】
キャベツ1/4個
たまねぎ　1/2個
にんじん　3cmほど
エリンギ　1本
ブロックベーコン　80g
水700ml〜
固形コンソメ　1個
酒　大さじ1
ローリエ　1枚
塩　小さじ1/2

【大根サラダ】
大根3cm（150g）
きゅうり　1/2本
マヨネーズ　大さじ1.5
ぽん酢　小さじ2
砂糖　小さじ1弱
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◎チャンネル紹介◎
単身赴任中の夫・娘2人（中学・大学）の4人家族。
動画は平日撮影が基本のため3人分の分量が中心です😃
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＃料理　#献立　#夕飯