【マグカップで5分】オートミールの朝食レシピ1週間分 | ダイエット

【マグカップで5分】オートミールの朝食レシピ1週間分 | ダイエット

Hello, this is ayahare. Today, I’m going to show you recipes that you can make in 5 minutes to use Mug and oatmeal recipe for 5 weekdays. You only just put oatmeal and ingredients in a mug and heat it in a microwave. This a great recipe to make on busy morning and with fewer dishes to wash. Since I started a diet, I got into the habit of eating breakfast. There are 3 good things happened to me 1) I can now control the amount of lunch that I used to eat large portions on an empty stomach. 2) My bowels started moving in the morning and my bowel movements improved. 3) I can work productively in the morning. If you find a recipe that you want to make from my video, please try to make it! 150g oatmeal (30g per serving)
3 eggs
80cc unadjusted soy milk
½ can mackerel miso
½ can canned tuna
10g pizza cheese ▼ Not necessary, but if you have would be good
Spinach
carrot
Small green onion
shiso leaves Oatmeal is Nisshoku’s premium pure oatmeal It’s relatively unctuous among the oatmeal I’ve tried so far. It’s pre-cooked, so you don’t have to wait overnight to eat it. 3 tablespoons are about 30g 30g per serving makes Before I show you the recipe, I’ll show you how to make a stock that is convenient to have You can make it even if you don’t have stock. If you just want to see the recipe, skip to the table of contents in the overview section: ☺️ First, boil the spinach Put plenty of water in a pot and bring it to a boil Cut the base for easy eating + easy cleaning Rinse in cold water When the water in the pot comes to a boil The roots are then left to boil for 30 seconds, until Submerge the whole thing in hot water and boil for 30 seconds Place in ice water Drain thoroughly Cut into 4cm width Lay on cooking paper to drain as much as possible If you do this, they will be dry and easy to use after freezing. After freezing, it looks like this Microwaved, heated, white sesame seeds, a little bit of soy sauce Mix them and you have a side dish. It’s a little bit time-consuming, but it’s convenient to freeze them after boiling. Leave it for about 15 minutes Meanwhile, cut carrots The carrots are used with their skins, so they are first washed clean. Shredded into strips Freeze in storage bags When frozen, it looks like this You can easily make a soup with spinach as well ◎
(I’ll show you how to make it later ☺️) Cut small green onions into small pieces and freeze Cutting them while tied with rubber bands makes them easier to cut So that it can be frozen and still keep its parapet. Use storage containers with colanders Completed Put away in the freezer Shiso leaves are gently washed and refrigerated Wrap them in wet kitchen paper to prevent them from drying out Put in a storage bag Finally, the spinach is put in a storage bag and frozen Last-minute draining on cooking paper Put them into storage bags, lining them up so they don’t overlap too much Stock making completed Spinach, carrots, and chopped green onions can be frozen for up to 2 weeks~1 per month Shiso leaves should be refrigerated and eaten within 10 days Monday.
Egg porridge Oatmeal…. 30g oatmeal
Egg………………. 1 pcs.
Water………………. .100cc
Granulated fish stock…… ½ teaspoon
Soy sauce………… ½ teaspoon
Chopped green onion and chopped nori, if available 30 g oatmeal in a mug Pour 100 cc of boiling water ½ teaspoon granulated fish stock ½ teaspoon soy sauce Mix well 1 egg pcs Prick the yolk with a toothpick in several places
(If you don’t do this, it may burst when microwaved><) Garnish with chopped green onion if you have it. Microwave 600W for 1 minute and it's done. Chopped nori topping is also recommended. Egg Porridge, is a staple on a day when time is short This one mug of rice is very filling. When I have a little more time, I serve this with soup Frozen carrots and spinach ½ teaspoon granulated fish stock A little wakame seaweed Pour 150cc of boiling water to defrost the ingredients Microwave 600W for 1 minute After dissolving 1 teaspoon of miso Spinach and carrot miso soup is ready With soup, it's a very satisfying breakfast ◎ Tuesday: Egg fried rice Egg fried rice Oatmeal.... 30g oatmeal Egg..................... 1 pcs. Water..................... .50cc .1 tsp. granulated chicken broth ½ teaspoon Soy sauce............. ½ teaspoon Tube of garlic. A little Ginger tube........ A little If available, chopped green onion, pepper, white sesame seeds, chopped nori 30 g oatmeal in a mug 50 cc of water ½ teaspoon granulated chicken broth ½ teaspoon soy sauce Garlic & ginger tube a little at a time, mix well 1 egg Plenty of chopped green onions, if available Mix lightly Heat in microwave 600W for 1.5 min. Mix well again Garnish with additional chopped green onion, pepper, chopped nori, white sesame seeds, etc. as desired Not a para-para fried rice, but it tastes like fried rice ◎ This recipe and egg porridge can be made with oatmeal and eggs. The taste is easy to try even for those who don't like oatmeal. Please try making this ☺️ Wednesday. Egg and cheese risotto Oatmeal.... .30g Egg................... 1 pcs. Unconditioned soy milk....... .80cc Pizza cheese.... .10g Granule consommé...... ½ teaspoon Salt and pepper............... a pinch Spinach, if available 30 g oatmeal in a mug 80cc unadjusted soy milk ½ teaspoon granule consommé Mix lightly 1 egg pcs Lightly mix again Add spinach, if any. If you don't have it, you can still make it taste good. Pizza cheese 10g A pinch of salt and pepper Microwave 600W for 1.5 minutes and it's done. The combination of consomme, egg, and cheese is already confirmed to be delicious ✌️ Using commercial frozen spinach is also easy and recommended ◎ Thursday. Saba Miso Bowl Oatmeal.... 30g oatmeal Canned mackerel miso........ ½ can Mayonnaise ........ 1 teaspoon White sesame seeds........ 1 tablespoon Shiso leaves, if available 30g oatmeal in a mug 60cc of water Mix lightly and heat in microwave 600W for 1 minute ½ can of mackerel simmered in miso (about 80g) Lightly break into small pieces 1 teaspoon mayonnaise Add 1 tablespoon of white sesame seeds and mix well Lightly stir in microwaved oatmeal Top with mackerel miso If available, shredded shiso leaves and put on top Followed by white sesame paste ☺️ Completed In one of breakfast recipes that I mentioned before, one of the recipes that I mentioned before I recently had a recipe that I was hooked on then that I haven't had in a while and I'm hooked on it again 😆. I recommend ☺️ Friday: Tuna bibimbap rice bowl Tuna bibimbap rice bowl Oatmeal...... 30g oatmeal Canned tuna.......... ½ can of tuna gochujang ....... ½ teaspoon Soy sauce............. ½ teaspoon Tube of garlic. A little Ginger tube . . a little Sesame oil................ ½ teaspoon Spinach, carrots, and white sesame seeds, if available 30 g oatmeal in a mug 60cc of water 40cc of water if adding frozen spinach/carrots Mix lightly Top with spinach and carrots This recipe is the only one that has spinach/carrots. I recommend you prepare them because they will be much tastier...! Microwave 600W for 1.5 minutes ½ canned tuna ½ teaspoon soy sauce Garlic & ginger tubes little by little ½ teaspoon gochujang ½ teaspoon sesame oil and mix well Put tuna on top. White sesame seeds to taste Completed If you have a little time to spare, you can try this bibimbap. Please try to make it include the preparation ☺️ Thank you for watching until the end of my video☺️ I went to Tokyo the other day for a photo shoot for a book: ☺️ At the shooting studio, a professional photographer, a cook Food stylist A cook make all recipes, checking each recipe in detail. We all check all the pictures together. How can we tell readers clearly? With the wisdom of everyone who helped me, the filming has been completed. ☺️ The book is now 80% complete and now final confirmation is in progress: .... ✨ I can't stop excited 😆 Pre-orders start today, Monday 3/6 at bookstores and Amazon. The URL for pre-ordering on Amazon is listed in the summary section, so please check it out! The e-book version will be available for pre-order in a little while, I'll report back as soon as I know ☺️ Thank you!
▼ 目次
01:07 食材リスト
01:20 今回使うオートミールの紹介
01:56 あると便利な冷凍ストックの作り方
04:45 月曜日：卵雑炊
06:08 火曜日：卵チャーハン
07:25 水曜日：卵とチーズのリゾット
08:22 木曜日：さば味噌丼
09:28 金曜日：ツナビビンバ丼
10:37 最後に
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▼ 今回紹介した材料一覧・レシピ

■食材リスト(1人分)
オートミール 150g(1食30g)
卵 3個
無調整豆乳 80cc
鯖味噌缶 ½缶
ツナ水煮缶 ½缶
ピザ用チーズ 10g

※以下、なくてもOK（あると便利な食材）
ほうれん草 1袋
にんじん 1本
小ネギ 1束
大葉 1袋
刻みのり 適量

■月曜日. 卵雑炊

＜材料(1人分)＞
オートミール…..30g
卵………………..1個
水………………..100cc
顆粒和風だし……小さじ½
しょうゆ…………小さじ½
あれば、刻みネギ、刻みのり

＜作り方＞
①マグカップにオートミール30gを入れて、熱湯100ccを注ぐ
②顆粒和風だし小さじ½、しょうゆ小さじ½を入れて混ぜ合わせる
③卵1個割り入れ、爪楊枝で黄身を数カ所刺して、あれば刻みネギを添える
④レンジ600Wで1分加熱したら完成。お好みで刻みのりを添えても◎

■火曜日. 卵チャーハン

＜材料(1人分)＞
オートミール…..30g
卵………………….1個
水………………….50cc
鶏ガラスープの素..小さじ½
しょうゆ………….小さじ½
ニンニクチューブ..少し
生姜チューブ……..少し
あれば、刻みネギ、胡椒、白いりごま、刻みのり

＜作り方＞
①マグカップにオートミール30g、水50cc、鶏ガラスープの素小さじ½、しょうゆ小さじ½、にんにく＆しょうがチューブ少しずつ入れてよく混ぜる
②卵1個と、あれば刻みネギをたっぷり入れて軽く混ぜ合わせたらレンジ600Wで1分半加熱。刻みのり、白いりごまなどお好みで乗せて完成

■水曜日. 卵とチーズのリゾット

＜材料(1人分)＞
オートミール…..30g
卵………………..1個
無調整豆乳……..80cc
ピザ用チーズ…..10g
顆粒コンソメ……小さじ½
塩胡椒……………少々
あれば、ほうれん草

＜作り方＞
①マグカップにオートミール30g、無調整豆乳80cc、顆粒コンソメ小さじ½を入れて軽くかき混ぜる
②卵1個入れて軽く混ぜ、あればほうれん草とピザ用チーズ10gとを乗せて塩胡椒少々したら、レンジ600Wで1分半加熱したら完成

■木曜日. さば味噌丼

＜材料(1人分)＞
オートミール…..30g
さば味噌缶……..½缶
マヨネーズ……..小さじ1
白いりごま……..大さじ1
あれば、大葉

＜作り方＞
①マグカップにオートミール30g、水60cc入れて軽く混ぜたらレンジ600Wで1分加熱
②さば味噌煮缶½に、マヨネーズ小さじ1、白いりごま大さじ1を加えてよく混ぜる
③オートミールの上にさば味噌を乗せて、あれば千切りした大葉を乗せたら完成

■金曜日. ツナビビンバ丼

＜材料(1人分)＞
オートミール…..30g
ツナ水煮缶………½缶
コチュジャン……小さじ½
しょうゆ…………小さじ½
ニンニクチューブ..少し
しょうがチューブ..少し
ごま油……………….小さじ½
あれば、ほうれん草、にんじん、白いりごま

＜作り方＞
①マグカップにオートミール30g、水60cc（冷凍ほうれん草・にんじんを入れる場合は水40cc）、あればにんじん10g、ほうれん草10g入れてレンジ600Wで1分半加熱
②ツナ水煮缶½に、コチュジャン小さじ½、しょうゆ小さじ½、ニンニク＆しょうがチューブ少し、ごま油小さじ½を入れてよく混ぜる
③オートミールの上にツナを乗せて、白いりごまを添えたら完成

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