#96【1週間献立】3000円で作る！鶏肉で節約晩ご飯｜お正月太りをリセットするヘルシー夜ご飯おかず

📙 Pre-orders now open for my first book. "5 Days of Dinner Meals: Almost 3000 Yen, All in 30 Minutes." Purchase here⇩ https://www.amazon.co.jp/dp/4046078677 Dinner Meals You Can Follow From shopping, prep, and planning... I've packed everything I know about my bulk-buying dinner menus into this video! ✨ 🔔Subscribe Please subscribe if you like.    / @copi__gohan   🍀SNS Instagram　  / copi__gohan   The first video of the new year is "Healthy Chicken." It's a refreshing change from the overindulgence I've had over the New Year. 💪 All the recipes are chicken, but they're still super satisfying! The great thing about this dish is that it's healthy and economical! 🧡 I'm looking forward to working harder this year with a healthier mindset. ✌🏻 Thank you for your continued support. ☺️ ✍️This Week's Menu 00:00 OP 01:00 Shopping List ▶︎Day 1 (03:17) Eggplant and Chicken Stir-fried with Spicy Miso Komatsuna with Sesame Dressing Miso Soup with Green Onions and Tofu ▶︎Day 2 (08:07) Chicken Chicken Stir-fried with Yuzu Pepper Bean Sprouts with Delicious Dressing Eggplant Soup ▶︎Day 3 (14:07) Chicken Simmered in Miso Cabbage with Plum Dressing Tofu and Wakame Miso Soup ▶︎Day 4 (17:52) Chicken and Cabbage Layered Steamed Sliced ​​Onions Daikon Radish Miso Soup ▶︎Day 5 (20:29) Bang Bang Chicken Carrot Slaw Chinese Komatsuna and Egg Soup 👛Shopping List (Serves 2) 🍖 Meat, Fish, and Processed Foods □ Chicken fillet: 550g □ Chicken breast: 2 slices □ Chicken thigh: 300g □ Egg: 1 □ Tofu: 300g □ Chikuwa: 4 pieces 🥬 Vegetables and Other □ Eggplant: 2 □ Komatsuna: 1 bunch □ Carrot: 1 □ Green onion: 1 bag □ Bell pepper: 4 □ Bean sprouts: 1 bag □ Daikon radish: 1 □ Cabbage: 1/2 head □ Enoki mushrooms: 100g □ Onion: 1 □ 1/2 head lettuce 🥣 Stock Umeboshi (pickled plum), wakame seaweed, (milk) *Rice and seasonings not included 🌼 Popular Weekly Meal with 1 Million Views    • #56【1週間献立】2900円で作る忙しい日の節約晩ご飯｜ラクしたい日の2人暮らしの...   🥣 Make-ahead recipes here    • #68【1週間献立】3000円で作る節約晩ご飯｜火を使わない作り置き5品！忙しい日の...   Also compiled in a playlist⇩    • 作り置き   🎥 Related Videos    • #47【1週間献立】2900円で作る節約晩ご飯｜ラクして簡単夜ご飯おかず   🍅 Ingredients and Quantities (Serves 2) *The main item () indicates the calorie content per serving. ~Day 1~ ◆ Eggplant and Chicken Stir-fried with Spicy Miso (Approx. 308kcal P42.4 F7.8 C19.7) [Ingredients] 1 chicken breast (350g) 1 eggplant [Chicken Preparation] 2 tablespoons milk 1/4 teaspoon salt [Seasonings] 2 tablespoons miso paste 1 tablespoon mirin 2 teaspoons sugar 2 teaspoons soy sauce 1 teaspoon chili bean paste 5cm garlic and ginger Green onion (topping) ◆Komatsuna with Sesame Dressing [Ingredients] 1/2 bunch komatsuna 1/4 carrot [Seasonings] 2 teaspoons sugar 2 teaspoons soy sauce 2 tablespoons ground sesame seeds ◆Green onion and tofu miso soup Green onion 1/3 of a chicken breast 150g tofu 500ml water (+2 teaspoons dashi pack or dashi powder) 1 tablespoon miso Total: Approximately 478 kcal (per serving, excluding rice) (P) 54.0 g (F) 15.7 g (C) 28.7 g Day 2 ◆Chicken fillet stir-fried with yuzu pepper (304 kcal, P 37 g, F 7.8 g, C 17.9 g) [Ingredients] Chicken fillet 300g Green pepper 4 servings [Condiments] 1 tablespoon mirin and sake 1 teaspoon soy sauce 1 teaspoon yuzu pepper 1 tablespoon miso Black pepper, to taste ◆Bean Sprouts with Delicious Dressing [Ingredients] 1 bag bean sprouts 2 chikuwa (fish cakes) [Condiments] 1 tablespoon ponzu sauce 1 teaspoon sesame oil 1 teaspoon chicken stock powder Sesame seeds, to taste ◆Eggplant Japanese-style Soup [Ingredients] 1/2 eggplant Scallions, to taste [Condiments] 400ml water 2 teaspoons mirin 2 teaspoons dashi stock powder 1 teaspoon soy sauce Ginger, to taste Total: Approximately 416kcal (per serving, excluding rice) (P) 43.9g (F) 10.9g (C) 33.1 g Day 3 ◆Chicken Simmered in Miso (341 kcal, P 39.8 g, F 8.1 g, C 23.0 g) [Ingredients] 1 chicken breast (350g) 1/3 daikon radish (approx. 20cm) 1/2 eggplant [Chicken Preparation] 2 tablespoons milk 1/4 teaspoon salt 2 tablespoons potato starch (for sprinkling) [Seasonings] 2 tablespoons mirin 1 tablespoon soy sauce (If too thin, add 1/2 tablespoon at the end) 1 tablespoon sake 1 teaspoon dashi stock *This time, the daikon radish was very moist, so no water was used. If there is not enough water or if it has reduced in volume, remove about 50ml. ◆Cabbage with Ume Ume Dressing [Ingredients] 1/8 cabbage 3 Umeboshi (pickled plums) [Condiments] 1 teaspoon Ponzu sauce ◆Tofu and Wakame Miso Soup 150g Tofu 1g Wakame seaweed 500ml Water (+2 teaspoons of dashi pack or dashi powder) 1 tablespoon Miso paste Total 427 kcal P 46.0 g F 11.0 g C 31.6 g Day 4 ◆Steamed Chicken and Cabbage (Approx. 376 kcal P: 28.7 g F: 21.7 g C: 18.6 g) [Ingredients] 1 chicken thigh (300g) About 1/3 of a cabbage 100g Enoki mushrooms [Seasoning] 1 tablespoon Sake Salt and pepper A little [Seasonings] ・2 tablespoons sake ・2 teaspoons chicken stock powder ◆Sliced ​​onions [Ingredients] 1 onion (100g) 2g dried bo...