～Breakfast～
●Brown rice bran
<Ingredients (for 2 people)>
Brown rice bran...80g
Mixed nuts...70g
Dried fruit...40g
Yogurt...100g
<How to make>
Combine brown rice bran, mixed nuts, and dried fruits and serve with yogurt.
<Nutritional value (for 1 person)>
Energy 460kcal Protein 11.9g Fat 22.0g Carbohydrate 58.8g Salt equivalent 1.0g
～Lunch～
●Kimchi fried rice
<Ingredients (for 2 people)>
Brown rice...300g
Eggs...2 pieces
Chive...40g
Kimchi...40g
Olive oil...1 teaspoon
<How to make>
1.Chop kimchi into small pieces
2. Cut the chives into 5-6cm pieces
3. Set aside the eggs.
4. Heat olive oil in a frying pan over medium heat and fry kimchi and chives.
5. When the chives are soft, add eggs and brown rice, mix well and stir-fry and it's done!
<Nutritional value (for 1 person)>
Energy 460kcal Protein 11.9g Fat 22.0g Carbohydrate 58.8g Salt equivalent 1.0g
●Chicken and avocado salad
<Ingredients (for 2 people)>
Salad chicken...200g
Avocado...1 piece (100g)
Tomato...1 piece (200g)
Edamame...20g
Lettuce...30g
■Dressing
Olive oil...2 tablespoons
Soy sauce...2 tablespoons
Vinegar...1 and 1/3 tablespoons
Wasabi (optional)
<How to make>
1. Dice the salad chicken, avocado, and tomatoes. Boil the edamame and remove from the pods.
2. Spread more lettuce and place 1 on top.
3. Combine the dressing ingredients and it's done!
<Nutritional value (for 1 person)>
Energy 369kcal Protein 26.2g Fat 23.6g Carbohydrate 12.8g Salt equivalent 3.3g
～Dinner～
●Canned mackerel ajillo
<Ingredients (for 2 people)>
Canned mackerel...1/2 can (80g)
Mushroom...50g
Eringi...30g
Paprika...40g
Olive oil...3 and 1/3 tablespoons
Garlic...20g
Hawk claw...6g
Salt...a little bit
<How to make>
1. Finely chop the garlic and cut the hawk claws into small pieces.
2. Cut the mushrooms into two pieces, and cut the king king mushrooms and paprika into thin pieces.
3. Add a little olive oil, garlic, and hawk claws to a small frying pan and heat over low heat.
4. When the aroma has passed, add the ingredients. Add canned mackerel with juice
5. Add the remaining olive oil, season with salt, and simmer over low heat for about 5 minutes and it's done!
<Nutritional value (for 1 person)>
Energy 296kcal Protein 10.8g Fat 24.9g Carbohydrate 7.4g Salt equivalent 0.7g
●Pumpkin and bean yogurt salad
<Ingredients (for 2 people)>
Pumpkin...60g
Carrot...1/3 (50g)
Potato...1 piece (60g)
Asparagus...2 sticks (20g)
Mixed beans...40g
Cherry tomatoes...5 pieces (50g)
Almond...10g
■Dressing
Yogurt...1 tablespoon
Mayonnaise...1/2 tablespoon
Honey...just under 1 teaspoon
Olive oil...1/2 teaspoon
Lemon juice...1 teaspoon
Salt...a little bit
Pepper...a little
<How to make>
1. Cut carrots, potatoes, and pumpkin into 2cm cubes, heat in the microwave, and let cool.
2. Cut the asparagus into 2-3cm pieces, heat them in the microwave briefly and let them cool.
3. Halve the cherry tomatoes and coarsely chop the almonds.
4. Mix the dressing ingredients, mix with ingredients 1 to 3 and mixed beans, and it's done!
<Nutritional value (for 1 person)>
Energy 180kcal Protein 5.6g Fat 9.5g Carbohydrate 19.5g Salt equivalent 0.3g
●Bucket
<Ingredients (for 2 people)>
Bucket...100g
<Nutritional value (for 1 person)>
Energy 140kcal Protein 4.7g Fat 0.7g Carbohydrate 28.8g Salt equivalent 0.8g