【全16品】体にうれしい１週間分のヘルシー作り置き・冷凍ストック

✼••┈┈┈┈┈┈┈┈┈┈┈┈┈┈┈┈┈••✼ ■Books "Easy Weekday Meals with Frozen Prepared Meals! Cafeteria Breakfast Dinner" https://amzn.to/3vxUvwR "Eat It at Night Too! Cafeteria Breakfast Recipes" https://amzn.to/3xpeSMe "Cooking Techniques to Preserve Nutrition" https://amzn.to/2NRWlXU "Delicious Vegetable Prepared Meals" https://amzn.to/38ptTBg ■Social Media Instagram (for recipes): @erika_pyys   / erika_pyys   Instagram (for menus): @p_suke41   / p_suke41   Twitter: @erika_nakai ■Blog https://www.erika-nakai.com/ ■Items I use ・Plastic bag stand https://amzn.to/3jUOdSM ・Knife sharpener https://amzn.to/3xND91y ・Buzzing chopper https://amzn.to/3BPCIVI ・Cutting board https://amzn.to/2FDpMp1 ・O Liquid container https://amzn.to/3amck96 ・Liquid seasoning container https://amzn.to/322YeCf ・Heat-resistant glass storage container https://amzn.to/38TOcs3 ・Frying pan lid https://amzn.to/3AKKEoN ・Silicone storage bag "Stasher" https://px.a8.n et/svt/ejp?a8mat=3T6ISQ+3MDY9E+52SU+60H7M ✼••┈┈┈┈┈┈┈┈┈┈┈┈┈┈┈┈┈┈••✼ ~Recipe~ Chicken Breast Marinated in Mayonnaise and Soy Sauce (Marinated and Frozen) Ingredients (Serves 2-3) 1 chicken breast ◎1 tablespoon each mirin and soy sauce ◎1 tablespoon mayonnaise ◎A pinch of pepper Directions Cut the chicken breast into bite-sized pieces and rub in the ◎ ingredients. ・Shelf Life: 1 month frozen Miso-Marinated Cod (Pre-seasoned and Frozen) Ingredients (Serves 3) 3 cod fillets 1 tablespoon each of miso and mirin Preparation Put the miso and mirin in a plastic bag, mix, then add the cod fillets and mix until thoroughly coated. ・Shelf Life: 1 month frozen Salmon and Mushroom Sauteed with Garlic and Soy Sauce Ingredients 3 salmon fillets 1/2 pack maitake mushrooms 1/2 pack bunashimeji mushrooms 3 shiitake mushrooms ◎1 1/2 tablespoons soy sauce ◎2 teaspoons mirin ◎1/2 teaspoon grated garlic ◎1 tablespoon sake Vegetable oil, to taste 2 teaspoons potato starch Scallion, to taste Preparation 1. Loosen the maitake mushrooms. Remove the stems from the shimeji mushrooms and separate them. Cut the stems from the shiitake mushrooms and cut them into quarters. 2. Coat the salmon fillets with potato starch and fry them in a frying pan with heated salad oil. Once one side is cooked, flip them over, add the mixture from step 1 to the remaining space, sprinkle with sake, cover, and simmer over low heat for 3 minutes. 3. Remove the lid, add the ingredients marked with ◎, and mix. ・Shelf Life: Refrigerate for 4 days Beef Stir-Fry with Gochujang (Frozen and Seasoned) Ingredients (Serves 3) 300g beef off-cuts 1/2 bunch chives 1/3 carrot 1/2 onion ◎1 1/2 tablespoons gochujang ◎1 tablespoon sugar ◎1 tablespoon sake ◎1 tablespoon soy sauce ◎1 teaspoon grated garlic White sesame seeds Directions 1. Cut the chives into 5cm wide pieces. Shred the carrots and thinly slice the onion. ② Place the ◎ ingredients and beef in a plastic bag and knead until combined. Add the ingredients from ① and seal. ・Shelf Life: 1 month frozen Soft-Boiled Eggs in Oyster Sauce Ingredients 4 eggs (Maruco Dipping Sauce) 1 1/2 tablespoons oyster sauce 1 1/2 tablespoons each soy sauce, mirin, and vinegar 3 tablespoons water Directions ① Boil the eggs in boiling water for 6 1/2 minutes, then transfer to cold water and peel. ② Mix the marinade ingredients in a plastic container and add the eggs. ・Shelf Life: Refrigerate for 3-4 days Ginger Oil Ingredients (easy to make amounts) Ginger, as needed Rapeseed oil, as needed Directions ① Finely chop the ginger. Place in a plastic container and pour in the oil until the ginger is covered. Shelf Life: Refrigerate for 2-3 months (keep ginger submerged in oil at all times). Hijiki and Soy Mustard Salad Ingredients (Serves 4) 20g dried hijiki 1 can canned soybeans ◎1 tablespoon vinegar ◎1 tablespoon whole grain mustard ◎1/2 tablespoon soy sauce ◎1/2 tablespoon sugar Vegetable oil, to taste Directions 1. Rehydrate the hijiki in water and fry in a frying pan with heated vegetable oil. Once the water has evaporated, add the soybeans and stir-fry briefly. 2. Turn off the heat and add the ingredients indicated by ◎ and mix.