[Make-ahead recipes] Economical/Few steps/Low calorie/Nutritious/All-inclusive menu
[Weekly Side Dish Recipes | Meal Planning Worries Solved | Cutting Food Costs | Super Money-Saving Tips | Price Rise Countermeasures | Frying Pan Cooking | Microwave Cooking | Rice Cooker Cooking | Less Dishes to Wash Up | One-Piece Pan Cooking | Plastic Bags | Hassle-Free | Supermarket Ingredients & Common Condiments | Great for Lunchboxes and Snacks | Serves 4]
[Weekly Menu & Table of Contents]
0:00 Video Introduction
0:08 Shopping List
(Monday)
0:20 Low-Calorie Grated Sweet and Sour Chicken Recipe
3:10 Cabbage-Only Coleslaw Recipe
4:26 Cherry Tomato and Olive-Pickled Salted Tomato Recipe
(Tuesday)
5:21 Demi-Grilled Hamburger Recipe with Less Dishes to Wash Up
7:57 Simple Boiled Broccoli Salad Recipe
9:03 Carrot Rapée with Bean Sprouts Recipe
(Wednesday)
10:12 Easy-to-Make Curry Meat and Potato Recipe
11:57 Sesame Spinach Recipe
(Thursday)
1:34 PM Low-Calorie Seafood Pilaf Recipe
2:56 PM Green Bean and Shimeji Mushroom Sauteed with Mayonnaise Recipe
(Friday)
4:03 PM Freeze-Made Diced Chicken Recipe: Just Marinade and Bake
Cabbage-Only Coleslaw: Monday, Carrot Rapée with Bean Sprouts: Tuesday (half portion)
5:50 PM Shopping List, Condiment List, and Number of Containers Needed by Size
6:32 PM Recommended Videos
Please use the shelf life as a guideline. Please handle prepared meals with care, especially during hot weather. m(_ _)m
[Shopping List & Prices]
Actual prices shown include tax. Condiments are not included. Please note that prices may vary by region. (I live in the Chubu region.)
*If you compare the prices before and after preparing food in advance, you'll probably notice the savings.
Half a medium cabbage, 85 yen
Quarter radish, 53 yen
Bean sprouts, 200g (1 bag), 55 yen
Broccoli, 1, 213 yen
Spinach, 1 bag, 137 yen
Cherry tomatoes, 12, 136 yen
Medium carrots, 2, 204 yen
Medium potatoes, 4, 194 yen
Medium onions, 2.5, 138 yen
Shimeji mushrooms, 1 bag, 52 yen
Enoki mushrooms, 1/2 bag, 42 yen
Firm tofu, 150g, 32 yen
Egg, 1, 21 yen
Frozen green beans, 3/4 bag, approximately 188g, 160 yen (250g per bag)
Frozen vegetable mix, 200g (1 bag), 170 yen
Frozen seafood mix, 300g (1 bag), 430 yen Yen
400g ground beef and pork (based on 97 yen per 100g) = 419 yen
300g minced pork (based on 97 yen per 100g) = 318 yen
4 chicken breasts (based on 300g per 100g) = 610 yen
2 cups of rice (not included)
Total: 3,469 yen
*Add green onions and parsley to taste.
[Condiments List]
Soy sauce (Kikkoman: Freshly squeezed raw soy sauce)
Sugar (Nissin Sugar: Brown sugar or Beet sugar)
Vinegar (Grain vinegar: Uchibori Brewing's mildly sour grain vinegar, Black vinegar: Marukan Pure Brown Rice Black Vinegar)
Mirin (Hon Mirin: Kikkoman Manjo Rich Matured Hon Mirin)
Cooking sake (Kikkoman: Manjo Domestic Rice Specialty Cooking Sake)
Salt (Cheetham Salt: Southern Extreme Sun-Dried Salt)
Pepper (S&B)
Coarsely ground black pepper (S&B)
Salad oil (Nissin Oillio: Canola oil)
Olive oil (Nissin Oillio: BO SCO Olive Oil)
Sesame Oil (Ajinomoto J-Oil Mills: Pure Sesame Oil for Sesame Oil Lovers)
Miso (Hikari Miso: Matured Low-Salt Koji Miso)
Potato Starch (Kanesue: Hokkaido Potato Starch)
Ground White Sesame Seeds (Sinsei)
Garlic Tube (S&B)
Ginger Tube (S&B)
Mayonnaise (Kewpie)
Japanese Dashi (Ajinomoto: Hon-Dashi)
Consommé Cake (Ajinomoto)
Tomato Ketchup (Heinz Japan)
Chu-no Sauce (Kanesue, Komi)
Salt Koji (Homemade)
Butter (Morinaga Milk Industry)
Curry Powder (S&B)
Cumin (S&B)
[Size and Number of Tupperware to Use] (Guideline)
3 Extra Large (1200-1500ml)
2 Large (800-900ml)
1 Medium (approx. 600ml)
2 Small (approx. 500ml)
0 Plastic Bags (25x35cm)
6 Small Freezer Storage Bags → Salted Cherry Tomatoes with Olives, Simple Boiled Broccoli Salad, Low-Calorie Seafood Pilaf (4 bags for 4 servings)
I used a 5.5-cup rice cooker. Use the same amount for a 10-cup rice cooker, and half the amount for a 3-cup rice cooker.
◆Aonina's First Recipe Book!
"Make a Quick Meal on the Weekend and Eat During the Weekdays! "One Week of ¥3,000 Prepared Meals"
144 pages, ¥1,430 (tax included)
Now on sale from KADOKAWA!
It was reprinted immediately after release! Thank you!!
Click here for more details↓
https://amzn.to/3GZJbQm
Meals cost just ¥300, and each dish costs less than ¥100!
99 recipes for 8 weeks
Weekly menu schedule
Of course! Shopping lists included!
Numerous recipes that can be used for bento boxes!
And more...
Includes a "substitution list" not available on YouTube!!
◆Channel Introduction
"One Week of ¥40 Side Dishes for 4 People" Video
Special Prepared Meals Videos, such as "Bento Prepared Meals" and "Kid-Friendly Prepared Meals"
"Prepared Meals" videos are uploaded once or twice a week.
To make sure you don't miss it, please subscribe to our channel and turn on notifications (bell icon) at this URL:
/ @ao27_seikatsu
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