ごはんがすすむスタミナおかずから、ごちそう海鮮丼まで一週間楽しめる献立！今の季節に食べたいレシピを揃えました
Gucci Fuufu’s one-week menu Part 48 This week’s menu Hi, I’m Shino from the Gucci Fuufu I’ll be making the one-week menu today You can find the shopping list in the description area Click on that link, and you can check the list while shopping for the recipes So do check it out Let me show you the menu for this week Monday, pork and egg stamina stir-fry Sweet potato and raisin yogurt salad Tuesday, chicken and konjac stir-fried with bonito flakes Tomato and cucumber mixed with whitebait Wednesday, smashed Chinese yam and avocado salmon rice bowl Hot pork miso soup Thursday, mushroom mapo tofu Pea sprouts and soybean sprouts mixed with tuna Friday, spicy grilled mackerel Colorful chikuwa kimpira Monday menu First, thinly slice the onion Chop the Chinese chives into 3-4cm lengths Next, shiitake mushroom Remove the stem, then thinly slice it Cut off the tough bottom stem, then thinly slice it Beat the eggs Season the pork with salt and pepper If the pork pieces are too big, cut them into smaller pieces with a knife or scissors so they’ll be easier to eat Mix well Put them into a plastic bag We’ll marinate the pork in it Add the seasonings 1.5 tbsp of soy sauce, 1 tsp of sugar, 1 tbsp of sake, sesame oil, 0.5 tsp of both grated garlic and ginger Put the onion into the bag as well Rub the seasonings in, then we’ll let it marinate Set it aside so the pork can soak up the flavor Moving to the sweet potato Slice it into dice without peeling it first Slice it into rounds, then into dice Then soak the sweet potato in the water Set it aside like this I’ve brought a pot of water to a boil Add some salt Put the soaked sweet potato into the pot Boil for 7-8 minutes It differs according to the potato’s size and type But since we’ve chopped it this small, I think 7-8 minutes will do Add 1-2 tsp of sesame oil to a heated pan When heated, add the beaten egg Cook the egg You don’t need to cook it through, just take it out when it’s slightly firmed up Like this Take it out of the pan I’ve roughly washed the pan Add 1-2 tsp of sesame oil Grill the marinated pork Stir-fry over medium heat The pork is cooked Add the vegetables Shiitake mushroom and Chinese chives Slightly stir-fry, then add the egg when they’ve turned soft Looking good Put the egg back in Break the egg into pieces, then mix well Serve the dish then it’s done The sweet potato has been boiled for 8 minutes Drain off the water using a strainer Add the seasonings 2 tbsp of mayonnaise, yogurt, and raisins to add some sweetness Some salt and pepper Mix well Then add the sweet potato Mix until well combined If you have the time, the dish tastes good after cooling down in the fridge Serve the dish on a plate, then it’s ready Tuesday menu Start cutting the ingredients Let’s get the side dish ready first Tomato Cut it into bite-sized pieces Put the cucumbers into a plastic bag, then smash them with a rolling pin Adjust the sizes by breaking the big pieces with your hands Next, ginger Peel it Slice it into julienne Then the main dish Use a spoon to break the konjac into small pieces Like this Add some salt to a pot of boiling water, then boil the snow peas They’re boiled Slice the snow peas into julienne Season the chicken with salt, pepper, and 1 tbsp of sake Mix well Sprinkle some salt on the konjac Then boil it Move the konjac to a strainer Drain off excess moisture Spread 0.5 tbsp of sesame oil on the pan Then stir-fry the konjac If you stir-fry the konjac well over medium heat, the moisture will evaporate When the konjac is browned, take it out of the pan Add 0.5 tbsp of sesame oil to the same pan, then grill the chicken When the chicken has turned brown and is cooked, put the konjac back into the pan Add 2 tbsp of mentsuyu Mix well Keep cooking until the moisture has evaporated Then add 4g of bonito flakes Mix well They’re mixed Serve the dish By stir-frying the konjac, it’ll soak up the mentsuyu’s flavor Lastly, sprinkle the snow pea julienne on top It’s ready Add the seasonings 2 tbsp of ponzu, 1 tsp of roasted sesame seeds, 1 tbsp of sesame oil, and some salt Mix well Add other ingredients Tomato Remove excess moisture from the cucumber before adding it because they’ve turned watery I’ve added the cucumber directly to the bowl, but you can remove the seeds now if you don’t like them 20g of whitebait Mix well, then it’s done Give the dish a taste The whitebait also contains some salt, but you can add some more if you like I think this is salty enough, though Serve the dish then it’s done, looking great This is a summer-like dish, but you can buy tomato and cucumber all year long So do give it a try It’s ready Wednesday menu Let’s start with the pork miso soup It’s a little bit troublesome to wash the cutting board So I like to cut the pork belly with scissors on top of a tray or the container that comes with the pork Cut the pork belly into 3-4cm lengths Season with 1 tbsp of sake and some salt Sprinkle evenly Sweet potato Cut it in half, then into 5mm thick quarter-rounds If all the ingredients are about the same size, it’ll be easier to cook them evenly So try to cut them into the same sizes Soak them in the water Next, carrot and daikon Remove the top Peel it, then cut it into quarter-rounds as well By adding vegetables to the soup, the umami flavor will make the soup taste better Next, the daikon Peel it as well Pour the dashi into a pot, I’ve made it using a dashi pack You can use dashi powder as well Heat it up When it’s heated, add the ingredients The sliced daikon Today we’re simply adding the vegetables into heated dashi But if you have the time, you can stir-fry the vegetables with sesame oil first This way the moisture in the vegetables will be evaporated, and they’ll taste even better Plus, you can add more aroma to the soup Simmer until the ingredients have turned soft In the meanwhile, let’s make the main dish Peel the Chinese yam We’ll make it into tororo We’ll put it into a plastic bag and smash it This way you can enjoy both the crunchy and the slimy texture To make the smashing easier, cut it into quarters Get yourself a 2-layered plastic bag, then put the yam in Add 1 tsp of dashi powder Seal the bag, then smash it with a rolling pin Rub the seasonings in It’s delicious to leave some chunks, so adjust how fine you want it smashed as you like Let’s slice the avocado Slice it in half while rotating it Slice the flesh within the skin so the cutting board won’t get messy with avocado oil Use a spoon to remove the seeds Slice it into your preferable sizes Then the raw salmon Cut it into your preferable size You can also buy salmon slices for sashimi Spread them out and season them with some salt The daikon and carrot have turned soft The sweet potato might be a little bit overcooked Add the pork Cook them through over medium heat The color of the pork has changed Turn off the heat, then dissolve 2 tbsp of miso into the soup Put the miso into a small bowl, then add some soup to dissolve it You can do this with a kitchen ladle Dissolve it This way the miso will blend into the soup evenly So this step is very important When dissolved, pour it into the soup Cook the soup without bringing it to a boil You only need to add miso But to give it more aroma, we’ll add 2 tsp of soy sauce today It’s like kenchin soup-style miso soup Careful not to bring it to a boil When heated, give it a taste to decide how much salt you need to add Yum, I think it’s good this way The salt you used to season the pork, and the miso you use will affect how salty the soup becomes So add some salt if needed Looks tasty Sprinkle some green onions to finish You can also add some 7 spice blend if you like This is ready Back to the main dish Mix the seasonings 2 tbsp of soy sauce, 2 tsp of ground sesame seeds, and some wasabi Serve rice in a bowl You can use sushi rice if you like, it’s delicious Start with the seasoned salmon Then the avocado You can serve as much as you like Then the smashed dashi flavor Chinese yam Drizzle the wasabi soy sauce Then some shredded seaweed The main dish is done The tororo looks great Thursday menu Let’s cook the mushroom mapo tofu You can use whatever mushrooms you like I’m using mushrooms I bought and what I have in the fridge The total amount is 150g Cut the mushrooms into small pieces I have maitake, enoki, shimeji, and shiitake mushrooms The mushrooms will give the mapo tofu a perfect touch of umami flavor And it’ll go perfectly with rice Separate the stems from the caps The bottom part of the stem is quite tough, but the rest of the stem is eatable if you thinly slice it You don’t need to wash the mushrooms with water Just wipe them clean with paper towels Thinly slice the shiitake mushrooms Mince the Japanese leek Avoid slicing through the bottom part Slice it into 5mm wide strips like this Rotate the leek, then chop it Then the green onions Cut off the bottom root, then chop them into small pieces Cut them into shorter pieces first Cut them again Now that the total length has become shorter, it’s easier to chop them Next, ginger Peel it Then mince it Garlic Chop it in half, remove the germ Score it lengthwise, then mince it It’s troublesome to mince these But they’re the 2 essential ingredients while making mapo tofu Slice 200g of silken tofu into large dice If you add it directly to the dish, it’ll be too watery, so remove excess moisture first Spread paper towels on a heat-resistant plate, then wrap the tofu up There are lots of ways to remove moisture, but we’ll use the microwave today Heat it for about 2 minutes without covering it with food wrap Cut the pea sprouts for the side dish Cut off the roots Remove the seeds Chop them in half I’ve put soybean sprouts in a heat-resistant bowl Put the pea sprouts in as well Sprinkle some salt and 2 tbsp of water so they’ll be steamed Cover with food wrap Then heat in the microwave for 3 minutes using 600W After removing excess moisture, the tofu will look like this The paper has soaked up the moisture, and it’s quite hot Add 1 tbsp of sesame oil to the pan Add the minced Japanese leek, ginger, and garlic Cook until fragrant, then add 0.5-1 tsp of chili bean sauce When the chili bean sauce is mixed, add 200g of ground pork Stir-fry while loosening the pieces Add 1 tbsp of sake, some salt, and pepper Stir-fry over medium heat while mixing the seasonings well When the color of the pork has changed, add 150g of mushrooms Stir-fry the mushrooms Lots of vegetables The mushrooms will shrink to half of the original size When the mushrooms have turned soft Add 2 tsp of chicken stock powder, 1 cup of water, 1 tbsp of soy sauce, sake, and 2 tsp of sugar Mix well Put the tofu in, then simmer for 5 minutes Careful not to burn yourself Simmer for 5 minutes, in the meanwhile, let’s get the side dish ready The sprouts are heated like this They’ve turned soft, and are seasoned with salt Drain off excess moisture thoroughly so the flavor won’t be bland Let’s finish it Canned tuna, 1 tbsp of chicken stock powder, 0.5 tbsp of sesame oil, some salt, and pepper Add as much as you like I enjoy the strong flavor of the pepper, so I’m adding quite a lot Mix well This dish has the sesame oil’s aroma and the chicken stock’s umami It’ll be so tasty that you can’t resist Let’s serve the dish If you make the center higher, it’ll look more attempting It’s ready Let’s get the main dish ready It’s well flavored now Turn the heat off Add the potato starch slurry evenly Mix well, then turn the heat back on By heating it up, the dish will thicken At this point, when mixing, be careful not to break the tofu by lifting the ingredients with a spatula like this Slightly simmer over medium heat The dish is thickened, let’s serve Perfect, the mapo tofu with both aroma and umami Looks delicious Sprinkle some Sichuan pepper as you like You can use powder as well And some chili oil Sprinkle the green onions on top The color looks great It’s done Friday menu Start with the mackerel I bought salted mackerel today Drizzle 1 tbsp of sake to remove the fishy smell Set them aside for 15 minutes We can cut the vegetables now First, the cucumber Cut off the tips Then slice diagonally This is for the garnish, so you can use whatever you like I’ll slice it into julienne today Slice them into strips Remove the tomato stems, then slice them in half Let’s cut the vegetables for the kimpira Onion, cut off the top then remove the stem Then slice it into 2-3mm thin pieces Moving to the carrot Peel it with a peeler Slice it in half crosswise, then into sticks Use 3 sticks of chikuwa Slice them into 5-6mm thin pieces diagonally Let’s cook the kimpira with the pan Add 1 tbsp of sesame oil to a pan heated over medium heat When the oil is heated, add the vegetables The carrot and the onion Cook until they’ve turned soft When all the ingredients are coated with oil, add 1 tbsp of water Then steam for 2 minutes Cook over low heat, then steam until the carrot has turned soft When they’re steamed… Looking good The carrot is softened Add the chikuwa Turn to medium heat, then stir-fry to combine When the chikuwa is cooked, add 2 tsp of mentsuyu, 1 tsp of ground sesame seeds, and some grated ginger Stir-fry to combine Add some salt and pepper Let’s serve Grilled chikuwa tastes great The side dish is ready Back to the main dish We’ve removed the smell from the mackerel Pat the mackerel dry with paper towels Mix the seasonings 1 tbsp of soy sauce, mirin, sake, and 0.5 tsp of 5 spice powder 5 spice powder will give this dish an authentic taste If you don’t have 5 spice powder, I think curry powder will also do Mix well Let’s grill the mackerel Heat the pan over medium heat Add 0.5 tbsp of oil Grill the mackerel with the skin side facing down Grill the fish until both sides have turned brown Looking great Turn the fish over when the bottom side has turned brown They’re grilled, add the mixed seasonings Make sure the fish is coated with the sauce It’ll get burnt easily, so turn the heat to low heat Scoop the sauce then drizzle on the fish Let’s serve Spread the lettuce on the bottom Tear it into bite-sized pieces Then the cucumber And the small tomatoes Finally, the grilled mackerel Don’t forget the sauce, it’s tasty Because the sauce is quite flavorful, I think you can eat the vegetables with the sauce as well The spicy grilled mackerel is ready Ingredients (check the description area) How was the menu? We’ll be happy if this menu gives you some dinner ideas See you next time, bye-bye Ingredients (check the description area) Here are the menus we’ve introduced in this episode
【買い物リスト】便利なチェックシート機能あり
https://gucci-fuufu.com/article/kondatelist48
ぐっち夫婦の平日をラクする１週間献立！
＜チャプターリスト＞
00:00 オープニング
00:59 月曜献立
05:08 火曜献立
10:16 水曜献立
17:38 木曜献立
25:23 金曜献立
30:21 買い物するもの公開！
詳しいレシピは概要欄の下部に公開中！
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【平日をラクにする一週間献立】
【一週間献立をさらに充実させるコンテンツ】
■週末に「作りおき」シリーズ
■白米をレベルアップ「混ぜごはん」シリーズ
■さっと作れる「まいにちのスープ」シリーズ
■「食材別レシピまとめ」シリーズ
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◆月曜献立
主菜：豚肉とたまごのスタミナ炒め
副菜：さつまいもとレーズンのヨーグルトサラダ
◆火曜献立
主菜：鶏肉とこんにゃくの土佐炒め
副菜：トマトとたたききゅうりのシラス和え
◆水曜献立
主食：たたきとろろのアボカドサーモン丼
汁物：具だくさん！あったか豚汁
◆木曜献立
主菜：きのこ入り麻婆豆腐
副菜：豆苗ともやしのうまツナ和え
◆金曜献立
主菜：鯖のスパイシー焼き
副菜：ちくわの彩りきんぴら
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◆月曜献立
【主菜：豚肉とたまごのスタミナ炒め】
豚肉（豚こま切れ肉）…200g
玉ねぎ…1/2個
ニラ…40g
しいたけ…1個
卵…2個
【A】にんにく（すりおろし）…小さじ1/2
【A】しょうが（すりおろし）…小さじ1/2
【A】しょうゆ…大さじ1と1/2
【A】砂糖…小さじ1
【A】酒…大さじ1
【A】ごま油…大さじ1
①玉ねぎは薄切りに、ニラは3〜4cmの長さに、しいたけは石づきを取り、薄切りにする。卵はボウルなどに塩・こしょう少々（分量外）と合わせて溶いておく。
②豚肉は塩・こしょうを振る。ポリ袋などに入れ、【A】、玉ねぎと一緒に揉み込み、漬けておく。
③フライパンにごま油小さじ1～2（分量外）をひいて中火で熱し、溶き卵を加えてさっと半熟状に炒め、ボウルなどに戻す。
④フライパンを中火で熱し、ごま油小さじ1～2（分量外）をひき、下味をつけた豚肉と玉ねぎを炒める。豚肉に火が入ってきたらしいたけ、ニラを加えさっと炒める。
⑤しんなりしてきたら卵を戻して炒め合わせ、器に盛る。
【副菜：さつまいもとレーズンのヨーグルトサラダ】
さつまいも…1/2本（250g）
レーズン…大さじ2
ヨーグルト…大さじ2
塩…少々
【A】マヨネーズ…大さじ2
【A】塩…少々
【A】こしょう…少々
①さつまいもは皮付きのまま、さいの目切りにし、水にさらす。
②鍋に湯を沸かして塩を入れ、さつまいに火が通るまで7～8分茹でる。ザルにあげ、粗熱をとる。
③ボウルに【A】、ヨーグルト、レーズンを入れて混ぜる。さつまいもを加えて和え、器に盛る。
（時間があれば冷やしてもおいしいよ！）
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◆火曜献立
【主菜：鶏肉とこんにゃくの土佐炒め】
鶏もも肉（唐揚げ用カット済み）…250g
きぬさや…2～3本
こんにゃく…1枚
塩…少々
こしょう…少々
酒…大さじ1
ごま油…大さじ1/2
めんつゆ（2倍濃縮）…大さじ2
かつお節…4g
①こんにゃくはカップやスプーンなどで小さく切る。湯を沸かし塩少々（分量外）を入れ、きぬさやをさっと茹でる。ヘタと筋を取り、千切りにする。鶏肉は塩・こしょう、酒を振る。
②こんにゃくに塩適量（分量外）を振り、塩もみする。深めのフライパンに湯を沸かし、こんにゃくを入れて2〜3分茹で、アクを抜く。ざるにあげて水を切る。
③フライパンにごま油をひき、こんにゃくを入れて中火でよく炒める。水分が飛んだら一度取り出す。
④同じフライパンにごま油1/2（分量外）をひき、鶏肉を入れ、中火で両面焼く。焼き色がついたら、こんにゃくを戻し入れる。
⑤めんつゆを入れ、全体をよく合わせる。火を弱めて、汁気がなくなるまで加熱する。かつお節を入れてさっと混ぜ、器に盛り、きぬさやをのせる。
【副菜：トマトとたたききゅうりのシラス和え】
シラス…20g
トマト…1個
きゅうり…2本
しょうが… 1片
【A】ごま油…大さじ1
【A】ポン酢…大さじ2
【A】白いりごま…小さじ1
【A】塩…少々
①トマトはひと口大に切る。きゅうりはポリ袋に入れ麺棒などでたたく。しょうがは皮をむき、千切りにする。
②大きめのボウルに、しょうが、【A】を入れてよく混ぜる。
③合わせだれにトマト、水気を切ったきゅうりを入れる。最後にシラスをさっと合わせ、器に盛る。
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◆水曜献立
【主食：たたきとろろのアボカドサーモン丼】
サーモン（刺身用）…100g
長芋…150g
アボカド…1個
あたたかいごはん…2人分
刻み海苔…少々
和風だし（顆粒）…小さじ1
【A】しょうゆ…大さじ2
【A】白すりごま…小さじ2
【A】わさび…少量
①長芋は皮をむき、叩きやすいように4等分に切る。袋に入れて和風だしを加え、麺棒で細かくなるまで叩く。
②アボカドは縦半分に切って種を除き、ひと口大に切る。サーモンはお好みの大きさに切って、塩少々（分量外）を振る。
③小鉢などに【A】を混ぜ合わせる。器にごはんを盛り、サーモン、アボカド、長芋をのせる。合わせた【A】をかけ、刻み海苔をのせる。
（お好みで酢飯にしてもおいしいよ！）
【汁物：具だくさん！あったか豚汁】
豚バラ肉…200g
大根…1/4本（250g）
にんじん…1/2本（100g）
さつまいも…1/2本（200g）
青ネギ（小口切り）…適量
だし汁…800ml
味噌…大さじ2
しょうゆ…小さじ2
塩…ひとつまみ
①豚肉はひと口大に切り、塩少々、酒大さじ1（各分量外）で下味をつける。
②さつまいもは5mm幅のいちょう切りにし、水にさらす。にんじん、大根は皮をむき、いちょう切りにする。れんこんは乱切りにする。
③鍋にだし汁を入れ温め、切った野菜を入れる。食材が柔らかくなるまで、15分ほど中弱火にかける。豚肉も加えてアクを取り、15分ほど中火で煮る。
④火を止め、味噌を入れて溶く。再度火をつけて煮立たせないように温め、しょうゆ、味をみて塩を加える。
⑤器に盛り、青ネギの小口切りを飾る。お好みで七味唐辛子をかけても◎
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◆木曜献立
【主菜：きのこ入り麻婆豆腐】
豚ひき肉…200g
しいたけ…3個
しめじ…40g
えのき…40g
長ネギ…1/4本
青ネギ…3本
しょうが…1片
にんにく…1片
絹豆腐…200g
酒…大さじ1
塩…少々
こしょう…少々
豆板醤…小さじ1/2～1
ごま油…大さじ1
花椒（お好みで）…適量
ラー油（お好みで）…適量
【A】片栗粉…大さじ1
【A】水…大さじ2
【B】鶏ガラスープの素…小さじ2
【B】水…1カップ
【B】しょうゆ…大さじ1
【B】酒…大さじ1
【B】砂糖…小さじ2
①えのき、まいたけ、しめじは石づきを取り、ほぐす。しいたけは石づきを取り、薄切りにする。長ネギ、しょうが、にんにくはみじん切りにする。青ネギは小口切りにする。
【A】を合わせて水溶き片栗粉を作っておく。豆腐は少し大きめのさいの目切りにする。
②耐熱皿にキッチンペーパーを敷き、豆腐を包み、ラップをせずに、電子レンジで加熱する。（500Wの場合は2分30秒、600Wの場合は2分）
③フライパンにごま油、長ネギ、しょうが、にんにくを入れて弱火で熱する。香りがでてきたら豆板醤を炒める。豆板醤がなじんできたら、豚肉を加えて炒め、酒、塩・こしょうを振る。
④豚肉の色が変わってきたら、きのこを加えて炒める。【B】、豆腐を加えて5分ほど煮る。
⑤全体に火が通ったら一度火を止め、水溶き片栗粉を回し入れて、さっと混ぜる。再度加熱し、とろみをつける。器に盛り、お好みで花椒、ラー油を振り、青ネギをかける。
【副菜：豆苗ともやしのうまツナ和え】
豆苗…1袋
もやし…1袋
ツナ缶…1缶
【A】鶏ガラスープの素…大さじ1
【A】ごま油…大さじ1/2
【A】塩…少々
【A】粗びき黒こしょう…少々
①豆苗は根を落として洗い、半分の長さに切る。
②もやし、豆苗は耐熱ボウルに入れ、水大さじ2、塩少々（各分量外）を入れてラップをし、電子レンジで加熱する。（500Wの場合は3分40秒、600Wの場合は3分）
③②の水気をしっかりと切る。油を軽く切ったツナ、【A】を入れてさっと和え、器に盛る。
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◆金曜献立
【主菜：鯖のスパイシー焼き】
塩さば…2枚
きゅうり…1本
ミニトマト…4個
サニーレタス…適量
酒…大さじ1
油…大さじ1/2
【A】しょうゆ…大さじ1
【A】みりん…大さじ1
【A】酒…大さじ1
【A】五香粉…小さじ1/2
①塩さばは酒を振り、15分ほど置いておく。きゅうりは千切りに、ミニトマトは半分に切る。
②キッチンペーパーで塩さばの水気を取る。小鉢などに【A】を混ぜ合わせる。
③フライパンに油を引き、塩さばを皮目から入れて中火で両面焼く。合わせた【A】を加えて煮絡める。
④器に食べやすい大きさにちぎったレタス、きゅうり、ミニトマトを添え、塩さばを盛り付ける。
【副菜：ちくわの彩りきんぴら】
にんじん…1/2本
玉ねぎ…1/2個
ちくわ…3本
ごま油…大さじ1
塩…少々
こしょう…少々
【A】白すりごま…小さじ1
【A】めんつゆ（2倍濃縮）…小さじ2
【A】しょうが（すりおろし）…少々
①玉ねぎは薄切りに、にんじんは拍子木切りにする。ちくわは斜め切りにする。
②フライパンにごま油を入れ、にんじん、玉ねぎを炒める。水大さじ1（分量外）を加え、ふたをして野菜がしんなりするまで弱火で2分蒸し焼きにする。
③ちくわを加えて中火で炒め合わせる。ちくわに火が通ったら【A】を加えて炒め合わせる。塩・こしょうで味を調え、器に盛る。
#献立 #1週間献立 #晩御飯 #レシピ