2020年10月15日のお弁当 Bento on October 15, 2020
30分以内でつくる、カロリー抑えめなお弁当
A low-calorie bento box. Easy to make in 30 minutes.
野菜たっぷりのお弁当 Plenty of vegetables lunch
●ズッキーニのハムはさみ焼 zucchini baked with Ham
ズッキーニは、切り離さないように切れ目を入れてから、輪切りにして、
あいだにハムを挟む。
フライパンで焼き目が付くまで両面を焼き、塩・こしょうで味を調える。
Zucchini first makes a cut so as not to cut it, and then cuts it into round slices.
Put Ham in between.
Bake both sides in a frying pan until browned, and add salt and pepper to taste.
●蒸しカボチャ Steamed pumpkin
一口大に切ってレンジ用蒸し器で蒸す。
※少量の野菜を短時間で蒸せるので、レンジ用の蒸し器を使うと便利です。
Cut into bite-sized pieces and steam in the microwave.
* Since a small amount of vegetables can be steamed in a short time,
it is convenient to use a steamer for microwave ovens.
●豚肉を挟んだ薄焼き卵 Pork sandwiched between thinly roasted eggs
酒とだし醤油に浸けた薄切り豚肉を、熱したフライパンで焼き、取り出す。
卵にマヨネーズ少々を入れて混ぜ合わせ、熱してから火を止めたフライパンへ薄焼き卵の要領で入れて広げ、取り出しておいた豚肉を置く。
卵が焼けたら、豚肉を挟むように卵を折り重ねる。
Soak thinly sliced pork in sake and soy sauce, bake in a hot frying pan, and take it out.
Add a little mayonnaise to the egg and mix.
Heat the frying pan, turn off the heat, add the eggs and spread, place the baked pork.
When the eggs are cooked, fold the eggs so that the pork is sandwiched between them.
●青梗菜と蒸し鶏のミルク煮 Chinese green leaves and steamed chicken in milk
一口大に切った青梗菜を少量の水で煮て、水分を捨てる。
一口大に切った蒸し鶏（市販のサラダチキンもOK) 、鶏がらスープの素少々、牛乳を加え、水溶き片栗粉を加えてとろみがつくまで煮る。
塩、こしょうで、味を調える。
Boil bite-sized chinese green leaves in a small amount of water and discard the water.
Add bite-sized steamed chicken (commercially available salad chicken is also OK), a little chicken broth, and milk, add water-soluble potato starch, and simmer until thickened.
Season with salt and pepper.
●厚揚げのそぼろ煮 Atsuage (fried tofu) and minced meat
鍋にひき肉、少量の水、だししょうゆ、砂糖を加えて、火にかけ、火を通す。一口大に切った厚揚げを加えて煮込み、長ネギのみじん切りを加える。水溶き片栗粉を加えて、とろみが出るまで煮る。
Add minced meat, a small amount of water, soy sauce and sugar to a pan, heat and cook. Add bite-sized fried tofu and simmer, then add chopped green onions. Add water-soluble potato starch and simmer until thickened.
●梅干し Umeboshi with seeds removed
●玄米飯 Brown rice