건강한 아시안 밀 프렙을 위한 궁극의 가이드

### 아시아 음식 식사 준비를 위한 최고의 가이드: 맛있고, 건강하고, 쉬운 아시아 음식
* 🥢 이 동영상은 **풍미 가득한 소스와 풍부한 채소**로 구성된 아시아 음식의 장점을 강조하며 식사 준비에 대한 종합적인 가이드를 제공합니다.
* 🥦 식사 준비 과정은 **탄수화물, 과일 및 채소, 단백질, 소스의 카테고리**로 나뉘며, 각 재료 준비에 대한 자세한 지침이 나와 있습니다.
* 🍚 압력솥으로 밥을 짓고, 나중에 사용할 수 있도록 **절반은 냉동 보관**하고, 나머지는 **밀폐 용기에 담아 재가열하기 쉽게 보관**하는 팁이 공유됩니다.
* 🍅 **토마토 베지 소스, 일본식 카레, 김치 소스, 크리미한 참깨 드레싱 등 다양한 소스**가 준비되어 있어 요리에 따라 다양하게 활용할 수 있습니다.
* 🍱 **미트볼, 치킨 카츠, 만두, 참치 마요덮밥 등 다양한 형태의 단백질 옵션**이 준비되어 있습니다.
* 🥗 샐러드 믹스를 아삭하게 유지하고 여러 요리에 사용할 양배추를 준비하는 팁과 함께 **신선도를 유지하기 위해 야채를 적절하게 가공**하고 보관합니다.
* 🍽 일주일 내내 다양한 식사가 준비되어 **준비된 재료의 편리함과 품질**이 돋보이는 요리를 즐길 수 있습니다.
* 📝 이 동영상은 식사 준비를 통해 **채소 소비를 늘리고 플라스틱과 접시 사용량을 줄이며 집에서도 레스토랑 수준의 식사**를 제공할 수 있다는 주요 내용으로 마무리됩니다.

아시아 음식의 풍미를 극대화하고 채소를 포함하며 일주일 내내 건강한 식단을 간편하게 준비할 수 있습니다.

[Music] Are you tired of having the same old meal prep that's been sitting in your fridge for days? Well, hold on tight to your spatulas because this is my ultimate guide on how to meal prep delicious and healthy Asian food. Chop chop. [Music] [Music] So, why is Asian food good for meal prepping? Number one, sauce. Sauce is just a great way to add a lot of flavor without adding too many calories, and it saves so much time. Basically, it's almost like a chico because somebody else did all the work, and it's using th as a flavoring agent, and that is just too op. Number two, it incorporates a lot of veggies, and eating a lot of vegetables is great for your health and also for pooping. It's really great for your gut health and adds an extra source of fiber. This is how I like to attack it: one, carbs; two, fruit and veg; three, protein; and last but not least, SE for carbs. I usually go with this rice noodles, bread, and dumplings because I

love dumplings. Who [Music] doesn't? I like to buy fruit and veg based on colors because it's the best indication of all the nutrients you need in your life. It's called phytonutrients, but that's the fancy term for it. Anyways, colors: red, yellow and orange, white and brown, blue and purple, yeah, oh, and obviously green, duh. Red peppers, watermelon, canned tomatoes because it's easy, kimchi, yellow bell pepper, canned corn, carrots, salads, celery, IBS, green onion, cabbage, garlic, onions, eggplants. [Music] For protein, these are my staple items that I usually go for: eggs, chicken, minced pork, tofu, canned tuna, chicken stock. Homemade is best, but if you have bouillon, that works just fine too. And now onto my favorite part: sauce. These are some of my kitchen staple Asian condiments: soy sauce, rice wine vinegar, gochujang, tahini or sesame paste, peanut butter, oyster sauce, Japanese curry blocks, mayonnaise, sesame oil, chili oil, Bulldog sauce, and

optionally MSG. I know it's controversial for a lot of people, but trust me, a little pinch goes a long way to really create that restaurant-quality food. And if it helps you eat healthier, I say go for it. As for equipment, make sure you're stacked up on Tupperware. Personally, I love these plastic ones because you can get them at any kitchen utensil store, and they're cheap, they're sturdy, and they're dishwasher-friendly, and it seals airtight. However, if you want to heat it up in the microwave just right away, these glass ones, also airtight, are really, really great. Let's plan out what we're going to eat this week. I know this looks like a lot, but trust me, it's a lot of the same ingredients just in a slight new twist so it doesn't feel repetitive. And just like you would with the recipe, I like to make a prep list of what I'm going to do in order. Having this plan is going to help you not panic and stay calm and stick to the schedule. Now that we have

everything ready? What are we waiting for? Let's get [Music] prepping. You should know how to make rice at this point, but if you're new here, let me show you how things work around this block. I'm cooking around 4 cups or 800 G of rice this week, and as a general rule of thumb, a typical serving size of rice is around 90 G per person. So, calculate how much you need and rinse your rice thoroughly, and repeat the process for another six times. At this point, the water should run pretty clear, and we're going to cook it in a pressure cooker. If you're cooking white rice in a pressure cooker, it's a 1 to 0.9 ratio pot. You want to do it at a 1:1 ratio because there's more evaporation, whereas a pressure cooker is kind of like hermetically sealed. And once the steam starts coming out of the pressure cooker, you want to reduce the heat down to the lowest setting possible to really cook all the kernels nice and fluffy, just like you, you little cutie.

and after 15 minutes, turn off the heat and let it rest for 10 minutes so that the residual heat can steam the rice. And in three, two, one, get yourself someone who looks at you like I look at rice. Girl, I'mma teach you rice. Wet your paddle. I don't know why that sounded wrong, but really, wet your rice paddle or use a silicone spatula to fluff up the rice. And one of the most commonly asked questions is how I store my rice, and the answer is freezing half of the batch. I like to line a baking tray with parchment paper, spread the rice to cool down excess steam, divide and cover it before popping it in the freezer until it becomes frozen like this. This way, it's super easy to defrost and microwave to get rice that feels freshly cooked. And with the other half, since I'm going to be eating it in the next three days, I like to put it in small airtight containers and make sure you put a label on because knowledge is [Music].

King, to minimize the risk of cross-contamination, you always want to work in the order of fruit and veg, then to protein. That way, you don't have to do as many dishes, and that means your future self is going to thank you. Do you think just fell out of a coconut tree? I like to cut my watermelon by first cutting off the either ends and making it into a rectangular prism. Is it the perfect shape? No, but neither is the back of your head, but your mom still raised you, so please don't body shame my watermelon slices. Cut it into forkable pieces and put it in an airtight container until it looks like this, and with the rest of the slices, we're going to throw it away into the blender. Did you really think that I was just going to throw it away because it was ugly? No, are you kidding me? This is a do-duop Channel, we're not wasting anything. I like to make watermelon juice because it's going to be the most refreshing thing you'll

ever tasted in your life, and it is the only thing that I want to drink during the summer. You can thank me later for this. I like to have the veg already pre-ready so that I can assemble a quick salad. The number one way to keep salad for a long time is to take it out of the bag. A lot of people will be buying these salad mixes, and so do I, but they go really, really mushy really quick. The reason behind it is because it gets too moist, and you want to create an ideal environment for the veggies to thrive in. You want to wet this paper towel, just squeeze some of the excess moisture out of it, and just line the bottom of the stainless steel. It's moist, but it's not too damp where the veggies are going to get soggy. You always want to keep veg at the very bottom drawer of the refrigerator, where you have to pull the drawer out the least cold, but also keeps that moisture much better. Now we're going to process all

the veggies. I'm going to slice some onions. These are going to be used for cuts, it on, and just very versatile to have some sliced onion. Now it's time for the green onion, and for the green onion, make sure you have a wet paper towel lined underneath. That way, it's going to preserve a lot longer. This is what I like to call Allison in Wonderland. I'm not going to end up using all of this for the tomato sauce, so half of it I'm going to reserve for juice. For the rest of the celery, I'm going to do a rough chop. It's going to get blitzed at the end, so don't worry about it. Same process with the eggplant. It doesn't have to be perfect. The reason why I like to put in a lot of vegetables and sauce is because it's a great way to consume a lot without, you know, too much vegetables. The more vegetables I consume and the less it feels like it, the better it is for me. Plus, if you have kids or

something it's a great way to kind of trick them into eating a lot of veg. Oh, it's a baby bell pepper processed. So, my favorite vegetable in the whole wide world, cabbage. So, we're going to be using this whole cabbage. I'm going to be using the outer leaves for cabbage rolls, which freeze incredibly well. And you want to microwave it with a little bit of water for 5 minutes so that the cabbage leaves weld and it can be rollable. And the inner part, like the more soft, sweeter part, you know the little cabbage salad that you get when you go to like a Japanese tonkatsu restaurant? That is exactly what we're going to be preparing. I love having fresh cabbage salad, especially with nutty sesame peanut dressing, just to make our salads a little more interesting. This is the hardest part about meal prepping, and if you're done processing all the veg, you're 80% done. The rest of it is where all the fun cooking stuff comes. So, if you've made it

this far mommy's proud of you. You're a good boy. So, in a professional kitchen setting, you'd be calling this me and pl, which is getting things ready so that when you're cooking, you're not scrambling to cut an onion right now. You have everything ready, you can take a deep breath, and it's just chill. And if you're somebody who likes fresh food and wants to be able to throw in a very fast stir fry after work, if you have a little bit more time, this is perfect. Usually, my fridge kind of looks like this instead of all pre-cooked meals, but for the sake of making life easier, especially for a lot of college students and people who are working and commuting long hours, I'm going to process it all. But this is really going to make your life so much easier to just throw in a bunch of stuff and boom, Zim bam, you got yourself dinner. So, from here on, everything's going to move fast, and we're going to make sauces, my favorite part, and we're going to be making five

sauces, tomato, curry, kimchi, sweet soy salad dressing, and a creamy sesame dressing. We're going to start by roasting off our vegetables. We're roasting celery, bell pepper, eggplant, carrots, garlic, and onions. I forgot to add the onions in, but make sure you put that in. Toss it in some neutral oil and season with salt and pepper. This is going to be the base for our tomato veggie sauce and curry. Roasted at 200° C or 400° F for 40 minutes, making sure to stir the vegetables halfway through. Next up, we're going to get some garlic ready. This isn't something that I usually do every week. I do it maybe around once a month, and I was running low on my minced garlic supply today. I'm pulsing around 500 G of garlic in a food processor. Transfer the minced garlic into a Ziploc bag, flatten the garlic, and remove the excess air from the bag. Portion it into little rectangles and lay the bag flat in the freezer. This is an OG Korean mom.

hack, and you can just take out a cube of garlic at a time, and it's going to save your nails from smelling like garlic every time you cook. And I'm going to use the same chopper because we're here to minimize the amount of dishes, not to maximize. Into the blender goes in soy sauce, rice wine vinegar, onion, sweet plum extract, but use whatever liquid sweetener you have, and water. The exact measurements can be found in my description box or my website. And obviously, was I being greedy? Yes. But don't be like me, use a bigger blender. Pour out half of the mixture, and that's going to be our soy vinegar. For the other half, we're going to add in tahini and peanut butter to make a creamy sesame dressing. It's going to be used for salads and dandan noodles. Same base, but two different dressings. Next, we're going to make the kimchi sauce. This is essentially just kimchi, soy sauce, gochujang, liquid sweetener, onion, and green onion. It's a mix that can be used for

fried rice, rice balls, noodle soup, salads, you name it. It's spicy, acidic, salty, and packs a punch of umami, so it's so useful to have on hand to fix up a quick meal. Perfect timing, look how much it's shrunk in size. This is going to be great for our sauce because caramelization means flavor. The reason why I like to roast the veggies instead of the traditional method of sautéing is because it frees up time to do other things. You don't have to worry about it burning or sticking to the bottom of the pot, and it's a great way to evenly cook a lot of vegetables. We're going to blend everything together with two cans of tomatoes. W so much sauce. Transfer half of the sauce into airtight containers, and with the other half, we're making Japanese Curry. Dissolve one packet of Japanese Curry blocks in hot water until it becomes a thick, smooth paste. Add the paste into the sauce and blend. Add water to your desired consistency, and there you have it, veggie-packed Japanese.

Curry honestly, ever since I developed this method, I never go back to making Japanese Curry any other way. Now on to making our okonomiyaki. These patties are actually going to double as kikot toast, which you'll see in part two. Use the sliced cabbage we prepped earlier and add in flour, egg, and salt. Mix to combine and get your skillet ready. And once the skillet has come up to temperature, drizzle in some oil, then turn the heat down to a medium. Add our cabbage mixture in, making sure to evenly cook each side for about 3 to 4 minutes or until golden brown. Make sure to cool it down and cut into quarters and place two slices each in an airtight container. These go for about 2 to 3 days in the fridge but also freeze incredibly well, so if you want to prep a lot more, feel free to do that. So this filling recipe is something that I use all the time. It can be used for dumplings, cabbage rolls, meatballs, fritters, patties, like it can be used for

so many different things, and it is so versatile. Here, I have 500 g of minced protein. I'm using pork today, but feel free to use chicken or beef or even cooked chickpeas. Then, we're adding in 500 g of firm tofu. Mine has been uncovered in the fridge overnight, so it's not too wet, or else our filling is going to be too watery. Then in goes scallion, salt, oyster sauce, soy sauce, black pepper, sesame oil, and eggs. And you really want to use your hands and just really mash everything in so it sticks all together. And this is what a good filling sounds [Music] like. I'm going to show you the easiest way you can fill many, many dumplings. So first, you just dip a one tablespoon measuring spoon, scoop up the filling, and D. And next step, you're going to need a spray bottle. Just any spray bottle will do, and you just want to wet the entire dough. This way, you don't have to individually go over and give each

one a rim job. What I mean wet the edges this way you have to work a little fast but it's going to be okay you know dumplings. I feel like the biggest barrier when it comes to making dumplings is the pleats but don't overthinking dumpling is just dough and filling. There's a Korean Mandu called a napak Mandu just called a flat mandu and you just fold it like this. These are incredibly nice when you pan fry them especially because they get both sides golden brown and this is usually my go-to dumpling shape. 52 dumplings in less than 10 minutes. It's probably going to be the easiest dumpling recipe you'll ever find and once they're frozen you can stack them together or you can also have a parchment paper in between so that they don't stick. We're going to we're going to use the same filling for the cabbage rolls. 1 tablespoon of filling each then tuck in the sides making sure that the seam is

facing towards the bottom. Oh, and these also freeze incredibly well, and they're great pan-fried and also steamed or in a soup. Same tray as the one that we roasted the vegetables in. This time we're going to make meatballs using an ice cream scooper and meatballs. They don't have to be completely round like neither are yours. Portion out the meatball and bake at 200° C or 400° F for 30 minutes or until they're nice and golden brown. Meanwhile, are we going to sit on our big butts and do nothing? Nah, Pooky, you're your own private chef. We're going to prepare our KATU. Line your cutting board with cling film and place your chicken breast, and another layer goes on top. And Baby, It's Hammer Time. Pound that meat like it owes your money and season on both sides with salt and pepper. Dust the cutlets with AP flour, and let's prepare our dredge. Egg wash in one pan, go in another, and we're going

to use our left hand for wet and right for dry. This way, you won't get big clumpy doughy fingers. The most important part about making KATU is making sure that you're really pushing down all the Penco so it adheres to the meat. And these are all going in the freezer. These are so, so helpful. You can just stick it in the oven or in an air fryer. You can even pan fry it with a little bit of oil, and you have fresh katsu within minutes. Your future self is going to thank [Music] you. Let's go over everything we prepped today. We have our salad mix, watermelon, watermelon juice, chicken stock for later, two different types of sauces, soy and creamy sesame, celery for juice, bell pepper for the salad, cabbage rolls, okonomiyaki, SL Kori toast, some herbs and some veggies prepped and ready. We have our kimchi sauce, we have our tomato sauce, and we have our curry rice meatballs, chicken KATU, Mandu.

oh sorry, rice mandu, and store-bought udon, where we can have with either the curry or a quick stir fry with the kimchi sauce. To be honest, this was the easiest meal prep that I've ever done, and I've been incorporating meal prep into my life because I'm not cooking every day. Just because I'm a food content creator doesn't mean that I'm cooking every single meal. Sometimes I need something quick and something easy, but something nutritious that gives me energy throughout the day and also helps me poop at the end of the [Music] day. Good morning! As soon as I woke up, I thought, Oh my God, I'm going to be eating good. This is what I'm talking about. This is joy in the form of a [Music] refrigerator. And while the eggs are getting ready, I'm just going to quickly toast some bread and get [Music] ready. So worth it! I even went all fancy pants and put cilantro on top [Music]. O, it's time for lunch. So lunch is

usually like the easiest meal of the day for me because I just want something quick, especially when I'm working, and I don't want to do a lot of dishes, so it's literally just going to be a microwave lunch, but it's going to be good. I'm done with work, and that means one thing: winner winner chicken dinner KATU KATU KATU KATU KATU. I actually didn't freeze the chicken KATU because I'm going to cook all of it today. I know I have a pretty busy week because I'm catching up on all the editing that I didn't do, so I'm just going to cook all of this, and even after it's cooked, it actually reheats incredibly well in an oven or an air fryer if you have one, so that's what I'm going to do. Plus, besides cleaning up oil for one chicken KATU versus four chicken KATU, the work is equal, so why not C call with it? Did I have to use that extra bowl?

just to make the rice shaped athletic like anime KATU. Yes, it was necessary. M. I don't know why, but I feel like my life right now is straight out of a Japanese food movie. Must up D D D D D D. Just put it into the freezer, and these reheat beautifully at 180° C for about 10 to 15 minutes. Today's Breakfast is going to be GTI [Music] toast. Where's my [Music] Mayo? I'm just going to toast it in the oven for 5 minutes on each side, and it should be ready. Easy peasy. And I'm going to top it off with a little more cabbage for some extra crunch and a bite. Damn, look at that cross-section. Chorous is definitely one of my favorite, favorite, favorite breakfast foods. It's really fluffy and moist because the cabbages like retain a lot of moisture, and I love the crunch of the raw cabbage. Also, like, that's optional, but I personally love it. Pre-cut watermelon is a service for your future.

self. I just went for a quick workout, and I'm back, and I want something quick and easy with lots of delicious protein and carbs because I am exhausted. I just did a little bit of weight training. I'm just going to get this water boiling and shower and look presentable in just a second. See you later, alligator. I'm going to add four of these meatballs to kind of create the chunkiness of the sauce, adding 2 tablespoons of the soy dressing, as well as the sesame dressing, and I'm going to thin it out with a little bit of water and chili oil. And this is the sauce. The garlic is so nice. I say I'm going to add a little bit of the salad veg just so that I have a bit more fiber because I have some leftover sauce, and this sauce bomb. I'm hungry, and I need food. [Music] Now, a little bit of the aimoto Dashi stock goes a very long way. I need to go edit. Bye-bye. I'm going to make some kimchi.

rice balls for breakfast. This one's so simple. I'm literally just going to microwave it. 1 tablespoon of water when I'm rehydrating the rice from the freezer. Just going to cover it with a plate and then into the microwave. 2 minutes 30. [Music] It's simple. It's [Music] yummy. Kat Curry still so crispy and the curry sauce is so good. Another meal, another Baker. Ah, I had a good work day today and I'm hungry and I want some pan-fried dumplings and I'm going to make a little salad on the side just to add a little bit of fiber and this I'm very, very, very excited about. But to be honest, I've been excited for every meal. So this is what I'm talking about. I feel so rich whenever I have dumplings in my freezer. I'm going to go out for a run, so I want something light but also very hydrating, especially on such a hot sunny day. So I'm going to make some watermelon.

celery juice. I actually had a piece of old ginger lying around. Oh my God, this looks like freaking fish sauce for some reason. I thought mixing red and green would turn into Christmas, not brown. My color theory is totally off, or is it? Is it brown? Red and green together. It smells like cucumber, so we'll see. I've actually never mixed these two together. Cheers. This is all NY. I'm going to make a super easy lunch with the leftover katsu, the last of it. Bless him and make katsu Sando. It's a saucy fella. Trust me on this though, you want your katsu Sando to be drenched in sauce because the katsu itself is going to be a little bit dry and crunchy, and then you have the cabbage, and you need the sauce to really bind it together. Damn, this is one filthy boy. And for KATU Sando, you always want your bread to be untoasted white bread. That's like the rule because if you have toasty

on toasty on crunchy. You're going to scrape the top of your mouth, and nobody wants that. It needs to be a soft, pillowy bed for the katsu to just lie in sauce and mayonnaise and to be blanketed with a mountain of thinly sliced cabbage. Damn, I should be a poet. Do you like my pajamas? They're tangerines. I like them. Anyways, I really, really, really want some kimchi fried [Music] rice. It's so easy, like literally almost everything that I've been making. Actually, I think everything that I've been making has been like using one dish or less, and like by meal prepping, you only really have to clean like one dish. Like also, obviously, like I've been kind of fancy with the plating because I'm doing a damn video, and same for trash because like I'm not ordering delivery, like wasting any food, and I've just been so proud of myself. And because I'm so proud of myself, I'm going to watch some anime, eat my fried rice, and then go to

bed good morning. I'm going to make some Curry bread with the leftover Curry from yesterday. Was it supposed to look like a nipple? No. I'm still getting used to my new oven. It's a convection oven, so I'm learning how to use it. But um, it wasn't the most aesthetic looking toast, I must say. But we do not waste food on this channel. I mean, it's toast, Curry, mayo, and egg, so how could you go wrong? Oh, so yummy. And for lunch, I think I'm going to make some kimchi Udan. [Music] Oh, for dinner today, let's make some meatballs. [Music] [Music] Another great meal. Another great meal. I made a little extra because I'm going to use the leftovers for omu rice. I'm going to just mash it up and then make fried rice with it tomorrow morning. Good morning. Morning. I slept really well, and uh, sometimes when I wake up from a really nice sleep, I'm so hungry. Oh, I should have used some of the Corn.

from last night. It's okay. Having too much canned corn is never, never ever an issue for me. So, oh, this is super nice. It's lunchtime. I'm going to make curry udon with some of the leftover curry and the udons that are frozen, and using the rest of my chicken stock. The key to any good curry-based like ramen or udon is not just adding straight up curry, in my opinion. I love it when there's like a brothy element to it, so it's not so thick. I like thick curry with rice, but with noodles, I want to be able to slurp and not get a 30° burn. Oh, but this broth is really, really good. Last meal prep dinner. I'm getting almost emotional. Cabbage [Music] rolls. Look how beautifully caramelized the other side is. Let me show you. I love the crunchiness of the cabbage and the sweetness, and like when it caramelizes especially, it just becomes almost like caramelized onion flavor, and the filling inside is so nice.

and moist, and the tofu is like a really good regulator, making sure it's like really nice and airy and fluffy while retaining moisture. Bye-bye. Good morning. Today is the final day of meal prep, and I'm going to make some tuna mayo rice bowls. Literally, don't ask me why, but I just can't do oatmeal in the morning. It's just the thing that I cannot do. Like, I like oatmeal raisin cookies, and I like sweet oatmeal as a dessert alternative, but like having oatmeal in the morning, it just makes me gag. Some of the dumplings that I'm just going to rip apart. I really liked adding the broken-up parts of the dumpling because it gets really nice and crispy. And for me, yakon, like with the vegetables, you have that crunch, but it's a little bit of a different type of crunch that you can get. Three things that you should take away from this meal prep video: number one, meal prepping allows you to eat so

many vegetables. It's about what you add to your diet, not really subtracting. Meal prepping has been a really great way to ensure that I'm getting all the veggies that I want to be eating throughout the week. Number two, the lack of plastic and dishes that's come out of this whole experience has been so surprising. And three, you don't have to make all these meals. Also, like, you can freeze half of it. Usually, I like to eat out more with my friends and with my partner, so I wouldn't do it this intensely, but if you do, it's also delicious, and it feels like restaurant quality. I had a lot of fun, and I hope you guys give it a try. And if you want to see any more videos like this, make sure you like and [Music] subscribe doy [Music].

Healthy & Easy Asian Meal Prep (20 meals!)

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아시아 음식 식사 준비를 위한 궁극의 가이드

아시아 음식은 풍미 가득한 소스와 장 건강에 좋은 채소가 풍부하여 식사 준비에 이상적입니다.

식사 준비 전략에는 탄수화물, 과일과 채소, 단백질별로 식재료를 정리하는 동시에 최적의 영양소를 섭취할 수 있도록 다양한 색상의 식재료를 사용하는 것이 포함됩니다.

필수 주방 용품으로는 아시아식 조미료와 보관용 터퍼웨어가 있으며, 식사의 효율성과 다양성을 보장하기 위해 계획된 준비 일정이 있습니다.

밥을 지은 후 10분간 식힌 다음 젖은 주걱으로 밥알을 털어냅니다.

밥의 절반은 얼려서 보관하고 나머지 절반은 밀폐 용기에 담아 보관하세요.

채소를 손질할 때는 젖은 키친타월을 사용해 신선도를 유지한 채로 썰어 보관하고, 빠른 식사 준비를 위해 가공하세요.

양배추와 소스로 식사 준비하기

양배추를 통째로 사용하여 겉잎은 냉동 양배추 롤에, 속잎은 신선한 샐러드에 사용합니다.

이 과정에는 양배추를 전자레인지에 돌리고, 고소한 참깨 땅콩 드레싱을 준비하고, 원활한 요리 경험을 위해 재료를 정리하는 것이 포함됩니다.

토마토, 카레, 김치, 달콤한 간장 샐러드 드레싱, 크리미한 참깨 드레싱 등 5가지 소스를 만들고, 나중에 쉽게 사용할 수 있도록 야채를 굽고 다진 마늘을 준비합니다.

이 레시피는 구운 야채를 사용하여 풍미 가득한 소스를 만든 다음 채소가 가득한 일본식 카레를 만드는 데 중점을 둡니다.

오코노미야키 패티를 만드는 방법은 키코 토스트로도 활용할 수 있으며, 속을 채우는 레시피는 만두, 양배추 롤 등으로 다양하게 활용할 수 있습니다.

만두 만드는 과정이 간소화되어 10분 이내에 52개의 만두를 만들 수 있으며, 냉동 보관하여 나중에 사용할 수 있습니다.

한 주를 위한 효율적인 식사 준비

식사 준비에는 미트볼 냉동, 치킨 카투 준비, 간편식을 위한 다양한 재료 정리가 포함됩니다.

카투 커틀릿은 밀가루와 판코를 입힌 다음 나중에 쉽게 조리할 수 있도록 냉동 보관합니다.

또한 다양한 소스, 주스, 손질된 채소도 포함되어 있어 바쁜 날에 빠르고 영양가 있는 식사를 준비할 수 있습니다.

내레이터는 아침 식사로 밥 모양의 식사를 준비하고 양배추를 얹은 GTI 빵을 구워 아삭한 식감을 더합니다.

운동 후에는 미트볼과 풍미 가득한 소스를 곁들인 단백질이 풍부한 식사를 합니다.

간단한 김치 주먹밥과 만두 튀김, 상큼한 수박 간식으로 하루를 이어갑니다.

남은 음식으로 창의적인 요리 만들기

화자는 셀러리 주스와 생강을 섞어 예상치 못한 갈색을 내는 실험을 합니다.

점심에는 카츠 산도를 만들어 양배추와 얇게 썬 빵의 중요성을 강조합니다.

점심에는 카레빵과 김치우동, 저녁에는 미트볼을 준비해 남은 음식을 다음 끼니에 활용할 수 있도록 합니다.

식사 준비 여정: 카레 우동부터 참치 마요 덮밥까지

화자는 점심으로 남은 카레와 냉동 우동을 이용해 식사 준비를 즐깁니다.

카레를 베이스로 한 면 요리에서 국물 요리의 중요성을 강조합니다.

양배추 롤, 참치 마요 덮밥, 바삭한 만두 등 식사 준비에는 야채 추가와 플라스틱 쓰레기 감소의 이점을 강조합니다.