●Potato salad sandwich
<Ingredients (for 2 people)>
Whole grain bread...120g
Basil sauce...10g
Lettuce...60g
Potatoes...3 pieces (200g)
Onion...1/4 piece (50g)
Smoked cheese...40g
Mixed nuts...35g
Salt...a little bit
Pepper...a little
Parsley...6g
<How to make>
1. Heat the potatoes in the microwave, peel them and mash them lightly with a fork.
2. Finely chop the onion and drain the water.
3. Slice the smoked cheese into 3-5mm thick rounds, and coarsely crush the nuts with a knife.
4. Mix the onions and nuts, then add the cheese and mix gently. Adjust the taste with salt and pepper.
5. Place lettuce and 4 on bread.
6. Cut into 2 pieces, place on a plate and top with parsley.
<Nutritional value (for 1 person)>
Energy 460kcal Protein 16.3g Fat 21.3g Carbohydrate 52g Salt equivalent 1.3g
●Fruit
<Ingredients (for 2 people)>
Loquats...2 pieces (100g)
<Nutritional value (for 1 person)>
Energy 20kcal Protein 0.2g Fat 0.1g Carbohydrate 5.3g Salt equivalent 0.0g
～Lunch～
●Mochi barley risotto
<Ingredients (for 2 people)>
Glutinous barley rice...300g
Onion...1/5 (40g)
Carrot...about 1/3 (40g)
Zucchini...1/3 piece (40g)
Seafood mix...45g
Tomato puree...100g
Olive oil...8g
Dried parsley...2g
Black pepper...1g
Garlic chips...6g
Salt...1g
<How to make>
1. Dice the onion, carrot, and zucchini.
2. Add 1 and a small amount of water to a pot and steam.
3. Once heated, add the seafood mix and tomato puree and bring to a boil.
4. When the whole thing is cooked, add the glutinous barley and adjust the taste with rock salt.
5. Serve on a plate, drizzle with olive oil, sprinkle with black pepper and garlic chips, and serve!
<Nutritional value (for 1 person)>
Energy 630kcal Protein 19.0g Fat 7.8g Carbohydrate 125.3g Salt equivalent 0.9g
～Dinner～
●Mackerel sauteed in olive oil
<Ingredients (for 2 people)>
Spanish mackerel...200g
Green beans...3 pieces (30g)
Paprika...1/5 (30g)
Onion...1/5 (40g)
Olive oil...1/2 tablespoon
Dried parsley...a little
Salt...1g
Pepper...1g
<How to make>
1. Sprinkle salt and pepper on the mackerel and place in the refrigerator for about 10 minutes.
2. Finely chop the bell pepper and onion.
3. Heat olive oil in a frying pan and fry both sides of the mackerel.
4. Fry 2 and green beans in the same frying pan and adjust the taste with salt and pepper.
5. Arrange on a plate, sprinkle with basil and serve!
<Nutritional value (for 1 person)>
Energy 306kcal Protein 20.9g Fat 21.8g Carbohydrate 4.2g Salt equivalent 0.7g
●Edamame rice
<Ingredients (for 2 people)>
Brown rice...300g
Edamame...40g
Salted kelp...6g
<How to make>
1. Boil the edamame and remove it from the pod.
2. Add edamame and salted kelp to the brown rice, mix and it's done!
<Nutritional value (for 1 person)>
Energy 278kcal Protein 7.0g Fat 2.7g Carbohydrate 56.3g Salt equivalent 0.5g
●Marinated tomatoes and okra
<Ingredients (for 2 people)>
Tomato...200g
Okra...32g
Wakame...5g
■Dressing
Olive oil...1/2 tablespoon
Vinegar...2 teaspoons
White dashi...1 and 1/3 tablespoons
Yuzu pepper...1 teaspoon
<How to make>
1. Cut tomatoes and okra into bite-sized pieces
2. Rehydrate the wakame seaweed.
3. Mix the dressing ingredients, mix with the ingredients, and it's done!
<Nutritional value (for 1 person)>
Energy 66kcal Protein 1.5g Fat 4.2g Carbohydrate 7.2g Salt equivalent 1.2g
