20分3品！管理栄養士のダイエット和食献立

white miso paste

🥗Healthier: red miso paste

💰Cheaper: soybean paste

Red miso has a deeper flavor, while soybean paste is more affordable.

mirin

🥗Healthier: rice vinegar + sugar

💰Cheaper: white wine

Rice vinegar + sugar mimics mirin's sweetness with fewer calories.

sesame oil

🥗Healthier: olive oil

💰Cheaper: vegetable oil

Olive oil offers health benefits and is often less expensive.

salmon fillets

🥗Healthier: trout

💰Cheaper: canned salmon

Trout is a leaner option, while canned salmon is budget-friendly.

For the salmon dish, thinly slice the onion and soak it in water. Cut the green onion into small pieces.

In a bowl, mix miso, honey, soy sauce, and grated ginger. Taste and adjust with soy sauce if needed.

Add the salmon sashimi and onion to the bowl and mix, then serve with green onion on top.

For the cabbage dish, tear the cabbage into pieces and place in a bowl. Heat in a 600W microwave for 1 minute.

While the cabbage is heating, chop the umeboshi.

In the bowl with the cabbage, add the chopped umeboshi, bonito flakes, white sesame seeds, and sesame oil, then mix and adjust flavor with soy sauce.

For the miso soup, in a small pot, combine water and frozen mushrooms and heat over medium-high heat. Cut the long green onion into diagonal thin slices.

Once boiling, reduce to medium heat and simmer for 3 minutes.

Add the long green onion and turn off the heat, then dissolve the miso in the soup.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens