★Japanese MEAL PREP★ Healthy and Delicious Meal & Bento! (EP140)

Posted on Posted in General, Japanese traditional recipes

Today, I am going to show you my MEAL PREP fo a week.

It’s fall, the temperature is dropping, so that means we can prepare the food more safely.

Here is how I prepare foods once or twice a week, to save my time in the morning to make my son’s Bento, or to make quick dinner.

If I have prepared ingredients, I feel so much relieved.

My meal prep is so simple and versatile. Some are just cut, some are marinated slightly.

The idea behind is saving your cutting time but keeping the deliciousness.

Actually, this is my second meal prep video. The first one was the Bento Prep; please check it out if you are interested in.

I am showing the grocery haul from my neighbor store in the video.

I would say, the price for foods are quite reasonable in Japan.

The consumption tax rate was raised 8 to 10% this month, but the fresh foods are an exception.  

The processed food’s rate is 10%.

If you cook meals from scratch, you can be more healthy and rich at the same time!  ;P

Today, I showed you just a preparation.

I will be making a variety of dishes next 2 to 3 videos!

Japanese MEAL PREP for FALL

Healthy and Delicious MEAL PREP for a week
Total Time2 hrs
Course: All
Cuisine: Japanese
Keyword: Japan, Japanese cooking,Japanese recipe, Japanese food, kitchen princess bamboo,, japanese meal prep, meal prep
Cost: $40~50

Equipment

  • frying pan, bowl

Ingredients

Vegetables

  • MushroomsMushrooms
    red bell peppers
    broccoli
    green bell pepper
    carrot
    spinach
    sweet potato
    long green onion
    burdock root

Proteins

  • 200 g (half a pound ) fresh salmon
  • 450 g boneless chicken thigh
  • 300 g sliced pork shoulder
  • 6 large eggs

Hamburger Steak

  • 450 g (a pound) ground beef and pork(50:50)
  • ½ onion
  • 1 large egg
  • ½ cup bread crumb
  • 3 tbs whole milk
  • 1 tsp salt
  • ½ tsp black pepper
  • tsp nutmeg

Chicken Soboro

  • 250 g ground chicken
  • 1 tsp grated ginger
  • 2 tbs soy sauce
  • 2 tbs mirin
  • 2 tbs sake
  • 1 tbs sugar

Instructions

Teriyqki sauce

  • ・1 cup soy sauce
    ・1/2 cup mirin
    ・3 tbs sugar
    ・green part of long green onion
    ・Ginger peel
    Put all the ingredients in a pot and start cooking on medium, when it comes to a boil, simmer five minutes.

    Strain into the bowl and remove the aromatics.  

    Leave it until it comes to room temperature.

    Transfer to a bottle and keep it in the fridge.   It will keep three months or more.



    The pectin inside the long green onion thicken sauce and add elevates the flavor.  If you don't have it, replace with onion.   Add more sugar or less to your liking.



    Put all the ingredients in a pot and start cooking on medium, when it comes to a boil, simmer five minutes.

    Strain into the bowl and remove the aromatics.

    Leave it until it comes to room temperature.

    Transfer to a bottle and keep it in the fridge. It will keep three months or more.



    The pectin inside the long green onion thicken sauce and add elevates the flavor. If you don't have it, replace with onion. Add more sugar or less to your liking.

vegetables for salad

  • Cut off the stems of the stem of broccoli sprout.
    Put it in a salad spinner and rinse under running cold water. Remove the seeds.
    Add in lettuce tear into good size.
    Rinse again and spin it to remove excess moisture.
    You can make salad, and add to your dish as a garnish.

spinach and broccoli

  • 〈spinach〉  
    Cut of the stem, and score crisscross to wash out all the dirt and cook evenly.
    Add a pinch of salt into boiling water, and start boiling spinach from the stem.  Hold the spinach leaves and cook one minute longer than the leaves.

    Flip it over to boil quickly.  I use a frying pan for cooking soon.  

    While spinach has some crunchness on the stem, take out to other bowl.  Cooking time is 2 mins in total.  

    Put it down under the running cold water to stop cooking.

    Cold water also keeps color vibrant and removes oxalic acid. 

    Squeeze out the excess moisture, then cut into bite size.  Transfer to a container.  


    〈Broccoli〉

    Cut into bite-size, and soak in water while boiling spinach.
    Continue boiling the broccoli on the same water.
    Boil 2 mins or less, take out onto a sieve while it still has crunchness, either.  You don't have to soak in water broccoli.

sweet potato

  • Sweet potato is in season and I have introduced you some dishes already.  Use sweet potato of your regions.  

    Scrub well and wash off all the dirt.  Cut off the end, and  of and cut into 1 cm slices. 

    Soak in water to remove any excess starch.
    Drain and put the sweet potato in a frying pan with bite-size carrot. (see below)
    Sprinkle just a little bit of salt 3 tablespoons of water.  Start cooking on medium-low with the lid.

    After 10 minutes it should look like this.

    Might stick to the bottom, but just remove from the heat and leave it 5 minutes.  It will leave easily!  Transfer to a container.
    In this way you don’t lose any of nutrition.

Carrot

  • Cut your carrot into julienne. 

    Peel the skin and slice into thin slices with mandolin.

    Lay over one another, then cut into thin match sticks.

    Be careful not to cut yourself and leave the end for later use.

    Transfer carrot into a plastic bag.  These can be uses for salad, side dish and garnish.  

    Cut the end into bite size, and put them in a friyng pan with drained sweet potato.

long green onion

  • Cut the white part of long green onion into 5 cm or 2 inches long.

    The part where the stalk separate in 2, there might be dirt inside.
    Cut it open and check if dirt is there. If you find any, wash away under running water.

    Heat the frying pan on medium, and add a tea spoon of vegetable oil.  Cook a minutes or so , or until the surface is golden brown like this.

    Transfer to a container.   This goes very well with the chicken and pork.



Burdock root

  • Scrub the burdock root well.  Because the flavor is lay just under the skin so you should not peel the skin.

    Cut into diagonal 5mm slices and soak in water to prevent from  changing the color.  

    let’s cook burdock root.

    Pat dry the excess moisture on the kitchen towel, then transferred to a plastic bag.

    Add a tablespoon of potato starch and shake in the bag until all the pieces coat evenly. 

    Add2 tablespoon of vegetable oil and add the burdock root.   Sauté for 2 to 3 minutes on each side.  

    The flavor comes out from the pan is so hearty and comfortable for me.
     
    When it fully cooked, turn off the heat and add teriyaki sauce and toss to coat.

    This is for a good side dish for any time of the day.



Sauteed mushrooms

  • Mushrooms are easy to prepare.  Cut off the stems and tear into bite size.  

    Smash the garlic for aromatics and set aside.

    In the same frying pan as long green onion,  add a tablespoon of olive oil and put in the crushed garlic and cook until the garlic turn brown and very fragrant.

    Add mushrooms and turn the heat to high.   Cook until cook down, season with half a teaspoon of salt and black pepper.   Transfer to a container.

Salmon

  • Remove the bones from the salmon if you want to or need to for your kids.  Cut into 2.  The nutrition contained in the salmon skin is very good for your joints so I always leave it.  If you don't like it, just remove it.

    Sprincle about 0.8 % of salt and keep in the refrigerator.  It will keep for 2 to 3 days.
    We will make 3 dishes from this.



    Remove the bones from the salmon if you want to or need to for your kids. Cut into 2. The nutrition contained in the salmon skin is very good for your joints so I always leave it. If you don't like it, just remove it.

    Sprincle about 0.8 % of salt and keep in the refrigerator. It will keep for 2 to 3 days.

Chicken thighs

  • Cut the boneless chicken thighs into bite size.  

    This is the meat I frequently use in my kitchen. 

    I always do this preparation once in each 3 days.

    You can make chicken teriyaki, Karaage and many more.

    Sprinkle half a teaspoon salt and a tablespoon sake, and toss to coat.  

    Chicken will last 4 to 5 days,  the sake and salt prevents the chicken goes bad.  And make the fresh soft and flavorful at the same time.



Hamburger steak

  • Mince your onion.  I use a half of onion, because this is so big.  You can use more ore less.  

    Put 1/2 cup of  bread crumb into a large bowl,  and sprinkle three tablespoon of milk and distribute the milk evenly.   

    Today, I add 300 g of ground beef and pork, and150 g of coarsely ground pork to add the texture.  You can change the ratio to your liking.  

    Add a teaspoon salt,  black pepper an nutmeg and today I add oregano for a change.

    Add an egg and mix by your hand vigorously.   Until all the ingredients binding together.   After 3 to 4 minutes the fat from the meat stick to the side of the bowl, that’s the sign of mixing is done.

    Transferred to a smaller bowl to keep it tight.   

    Tap the surface and remove the air.  Cover with a plastic wrap and keep in the fridge this will last three days approximately.



    Mince your onion. I use a half of onion, because this is so big. You can use more ore less.

    Put 1/2 cup of bread crumb into a large bowl, and sprinkle three tablespoon of milk and distribute the milk evenly.

    Today, I add 300 g of ground beef and pork, and150 g of coarsely ground pork to add the texture. You can change the ratio to your liking.

    Add a teaspoon salt, black pepper an nutmeg and today I add oregano for a change.

    Add an egg and mix by your hand vigorously. Until all the ingredients binding together. After 3 to 4 minutes the fat from the meat stick to the side of the bowl, that’s the sign of mixing is done.

    Transferred to a smaller bowl to keep it tight.

    Tap the surface and remove the air. Cover with a plastic wrap and keep in the fridge this will last three days approximately.

Sliced pork shoulders

  • In a boiling water, add half a teaspoon of salt and 1 teaspoon of sake.

    Cook the pork shoulder in the simmering water until no longer pink.  Soak in cold water to stop cooking.  Pat dry excess water and tranfer to a container.    

    Sliced pork is very quickly cooked so be careful not to over cook,  

    Sliced pork tend to dry quickly so I drizzle small amount of sesame oil and you can keep it with the flavor.




Boiled eggs

  • I am not good at boil egg.  But I am trying everyday to make it better.
    This is how I do.
    The most crucial part of cooking a good boiled egg is, use 1 week or older egg.

    Second, Put your egg into a boiling water.

    Third, chill in an icy cold water,

    That's my 1-2-3.

    Today, I am going to store my boiling egg in a fridge for next a week at the longest, so I cooked10 minutes.  You can reduce the cooking time to 7 to 8 minutes if you eat within a couple of days.

    Let us I see how it went.

    crack your egg all over the surface and start peeling from the bottom side.

     It looks good!  Put it in a plastic bag with a tablespoon of teriyaki sauce.  
    Teriyaki sauce is so useful!
    The rest of the boiled egg is keep as it is.

    These makes perfect ramen egg and healthy snack.



Chicken Soboro

  • Add 1 tablespoon of sake from the seasonings and 2 tablespoons of water.

    Use 4 chopsticks and distribute the moisture evenly then start cooking on medium heat, constantly stirring.

    The ground chicken will separete while cooking,  what we are doing is removing the smell of the chicken.

    When the chicken is no longer pink, drain the liquid and get ti back to the frying pan.   Add grated ginger and the rest of the seasonings into the pan.  

    Cook on medium heat until the almost all of the seasonings is absorbed.

    Transfer to the container and well keep a week.



Video

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