～Breakfast～
●Rye bread
<Ingredients (for 2 people)>
Rye bread...120g
<Nutritional value (for 1 person)>
Energy 158kcal Protein 5.0g Fat 1.3g Carbohydrate 31.6g Salt equivalent 0.7g
●Tomato and cottage cheese salad
<Ingredients (for 2 people)>
Tomato...1 piece (200g)
Cottage cheese...40g
■Dressing
Olive oil...1 teaspoon
Salt...a little bit
Pepper...a little
<How to make>
Cut the tomatoes into bite-sized pieces, put them on a plate with the cottage cheese, add the dressing ingredients, and it's done!
<Nutritional value (for 1 person)>
Energy 68kcal Protein 3.4g Fat 4.0g Carbohydrate 5.1g Salt equivalent 0.3g
●Consommé soup
<Ingredients (for 2 people)>
Potato...1 piece (70g)
Corn...10g
Consomme granules...6g
<How to make>
Add bite-sized potatoes and corn to a pot, boil with consommé, and it's done! Add a little black pepper if you like. (Not included in quantity)
<Nutritional value (for 1 person)>
Energy 38kcal Protein 1.0g Fat 0.2g Carbohydrate 8.2g Salt equivalent 1.3g
～Lunch～
●Oil pasta with lots of mushrooms
<Ingredients (for 2 people)>
Pasta...160g
Shimeji...50g
Eringi...30g
Maitake mushrooms...30g
Perilla...6g
Olive oil...1/2 tablespoon
Garlic...10g
Soy sauce...2 teaspoons
<How to make>
1. Cut the mushrooms into easy-to-eat sizes.
2. Boil the pasta
3. Add olive oil, hawk claws, and minced garlic to a frying pan, turn on the heat, and when the aroma comes out over medium heat, add the mushrooms and sauté.
4. Season with salt and pepper (not listed) and add the pasta from 2. Add some boiled water, sprinkle with soy sauce, and it's done!
<Nutritional value (for 1 person)>
Energy 381kcal Protein 12.7g Fat 7.8g Carbohydrate 63.5g Salt equivalent 0.9g
●Celery salad
<Ingredients (for 2 people)>
Octopus...100g
Celery...about 1/2 stick (50g)
Walnuts...24g
■Dressing
Olive oil...1/3 tablespoon
Lemon juice...1 teaspoon
<How to make>
1. Cut the celery into bite-sized pieces.
2. Rub the celery with a little salt (not listed).
3. Coarsely chop the walnuts
4. Combine the dressing ingredients, mix with the ingredients and it's done!
<Nutritional value (for 1 person)>
Energy 172kcal Protein 12.7g Fat 12.6g Carbohydrate 2.6g Salt equivalent 0.3g
～Dinner～
●Grilled chicken breast with herb breadcrumbs
<Ingredients (for 2 people)>
Chicken breast meat...400g
Herbal salt...2g
Bread crumbs...20g
Powdered cheese...16g
Parsley...1g
Olive oil...2 tablespoons
Asparagus...5 pieces (80g)
Salt and pepper...a little
<How to make>
1. Cut the chicken breast into bite-sized pieces
2. Put the chicken breast into a plastic bag and add herbal salt to blend the flavors.
3. Place breadcrumbs, grated cheese, and parsley in a plastic bag and sprinkle evenly over the meat.
4. Add olive oil to a frying pan and fry until ripe and golden brown.
5. Saute the asparagus and serve.
<Nutritional value (for 1 person)>
Energy 686kcal Protein 45.4g Fat 49.6g Carbohydrate 8.7g Salt equivalent 1.1g
●Seaweed salad
<Ingredients (for 2 people)>
Wakame...5g
Crab sticks...3 pieces (30g)
Lettuce...60g
■Dressing
Olive oil...1/2 tablespoon
Vinegar...2 teaspoons
Salt...a little bit
Pepper...a little
<How to make>
1. Rehydrate the wakame seaweed.
2. Spread lettuce on a plate and arrange wakame seaweed and loosened crab sticks.
3. Combine the dressing ingredients, sprinkle on top of 2, and it's done!
<Nutritional value (for 1 person)>
Energy 68kcal Protein 3.4g Fat 4.0g Carbohydrate 5.1g Salt equivalent 0.3g
●Brown rice rice
<Ingredients (for 2 people)>
Brown rice...300 grams
<Nutritional value (for 1 person)>
Energy 251kcal Protein 4.5g Fat 2.1g Carbohydrate 52.5g Salt equivalent 0.0g