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

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 we have prepared ingredients, I feel so much relieved. What about you?

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.

・Teriyaki Sauce

1 cup soy sauce

1/2 cup mirin

3 tbs sugar

green part of long green onion

Ginger peel ・

To start with the meal prep, let’s make teriyaki sauce.

We can make delicious Japanese dishes in no time with this useful homemade seasonings.  I use teriyaki sauce frequently to save my time.

But you can easily find at grocery store teriyaki sauce. Choose your favorite brand, if you have no time to make. 

1. Cut off the green part of the long green onion and we are using ginger peel.
2. Put all the ingredients in a pot and start cooking on medium, when it comes to a boil, simmer five minutes.
3. Strain into the bowl and remove the aromatics.  
4. Leave it until it comes to room temperature.
5. 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

broccoli

green bell pepper

carrot

spinach

sweet potato

long green onion

burdock root

Watch my video the easy preparation.

・Proteins

200g (half a pound ) fresh 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.

450~500g (1 pound) Boneless chicken thigh

Cut the boneless chicken thighs into bite size.  

This is the meat I frequently use in my kitchen. 

I always do this preparation 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.

300g (2/3 pound) sliced pork shoulder

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.

6 large 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.

Ramen Eggs

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.  

The rest of the boiled egg is keep as it is.

These makes perfect ramen egg and healthy snack.

・Hamburger Steak

450g ground beef and pork ※ 300g ground beef and pork, 150g coarsely ground pork

1/2 minced onion

1/2 cup bread crumb

3 tablespoons milk (or water)

1 large egg

1 teaspoon salt

Black pepper, nutmeg, oregano

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.   

Add 300 g of ground beef and pork, and one 150 g of chunky ground pork to add the texture.  

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.

・Chicken soboro

250g ground chicken

1 teaspoon grated ginger

2 tablespoons sake

2 tablespoons water

2 tablespoons mirin

2 tablespoons soy sauce

1 tablespoon sugar

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

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

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

4.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.  

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

6.Transfer to the container and well keep a week.

Check my YouTube video in details!