【1週間30分献立】簡単でおいしいのに節約できる献立|ピリ辛回鍋肉|豚バラチャーハン|ミートソース丼|照り焼きチキン|ポークケチャップ【6人家族】

teriyaki sauce

🥗Healthier: low-sodium soy sauce

💰Cheaper: homemade teriyaki sauce

Low-sodium soy sauce reduces sodium while maintaining flavor.

chicken

🥗Healthier: tofu

💰Cheaper: pork

Tofu is a lower-calorie protein option.

cooked rice

🥗Healthier: quinoa

💰Cheaper: white rice

Quinoa is high in protein and fiber.

vegetable oil

🥗Healthier: olive oil

💰Cheaper: canola oil

Olive oil is healthier with good fats.

Prepare bamboo shoots by boiling them in water with sugar, soy sauce, men-tsuyu, and katsuobushi.

For the spicy stir-fried pork, sauté green bell peppers and cabbage in sesame oil, add pork, sake, and season with potato starch, garlic powder, ginger powder, doubanjiang, oyster sauce, gochujang, mirin, and soy sauce.

Make instant wakame soup by rehydrating dried wakame in water with chicken stock powder, garlic powder, sesame oil, soy sauce, and season with salt and pepper.

For pork belly fried rice, stir-fry onion and pork belly, add eggs, cooked rice, chicken stock powder, and soy sauce.

Prepare long yam salad by mixing long yam with men-tsuyu and salted kelp, garnished with sesame seeds.

Make meat sauce by sautéing onion and carrot, add ground meat, ketchup, Worcestershire sauce, and serve over rice topped with eggs and cheese.

Prepare consomme vegetable soy milk soup with carrots, potatoes, onion, sausages, water, chicken stock, and soy milk.

For simmered komatsuna, cook komatsuna and carrot in water with men-tsuyu, hondashi, soy sauce, sake, mirin, and add fried tofu.

For teriyaki chicken, coat chicken thighs in flour, then cook with soy sauce, sake, mirin, and sugar.

Prepare miso soup with water, dashi pack, tofu, wakame, and miso.

For pork ketchup, coat pork loin in flour, season with salt and pepper, then cook with sugar, ketchup, and Worcestershire sauce.

Make spinach, tomato, and tuna salad with garlic powder, lemon juice, soy sauce, sugar, and season with salt and pepper.

Prepare enoki and tofu miso soup with water, dashi pack, enoki, tofu, miso, soy sauce, and mirin.

Cooking Techniques

Spice Level:

Dietary

Allergens