The winter classic hot pot dish "Tarachiri Nabe" is rich in protein and healthy!

In February, the spring was reached on the calendar, but the cold continues, especially the cold at night, reminiscent of midwinter.In such a case, you will want to eat classic winter hot pot dishes.Chicken breasts and broccoli are the images of meals after muscle training, but did you know that traditional classic hot pot dishes are perfect for nutritional supplementation after muscle training?

Taro is a classic hot pot ingredient with white fish.White body, low fat, 100g of protein contains 17g, calories contain 77kcal! Chicken breasts are comparable to protein, and calories are lower than skinless chicken breast.Moreover, because it is a fish, it contains DHA and EPA, not as much as blue fish.And if it can be said to be delicacies, the Shirako also contains 13g of protein per 100g, 62kcal.The pot is eaten with plenty of vegetables, mushrooms, and tofu, and grated radish, so it can be said that one dish is nutritiously perfect.

Materials (for one person) 3-4 pieces of 3-4 pieces 140g/Tarakushi 60g/Chinese cabbage 200g -Please increase it to your liking/1 onions/Bunashimeji 1/2 pack/carrot 1/4 book/daikonho 100g/Tofu 1/4 chicks/dashi soup kelp 6g/sake 1/4 cup/pon vinegar soy sauce, shichimi pepper

Way of making

1) Put 600 ml of water and kelp in a clay pot for 1-2 people and leave it for 30 minutes.* Tarachi hot pot is a simple hot pot dish, so dashi is the life.To get delicious kelp soup, you need 100 ml of water and need 1g of kelp.

2) Production of the cut and the white child.Lightly sprinkle with salt, leave it for 15 minutes and drain it.Cut the white child into a bite -sized pieces and soak in salt water (dissolving 1 tablespoon of salt in 500 ml of water) for 15 minutes.

3) Boil plenty of hot water in a pan and prepare ice water in the bowl.Put the cracks and whiteiko one by one in hot water and drop it in ice water to cool it.For those who are sloppy, gently rub the surface while applying running water to remove the slime and drain.Shirako is lightly drained with ice water and drains.* This treatment is called frost, and it has the effect of preventing the sea smell of seafood and not removing the umami.

4) Cut the pot vegetables.Cut the Chinese cabbage crunchy and separate the thick part of the leaves.Cut the green onion diagonally.Bunasimeji cuts the stone and loosens.Let's slice the carrots.

5) Put the clay pot over medium heat and boil.When boiled, remove the kelp.* The kelp with the broth is frozen, and once it has accumulated, it is good to boil it, or boil it with a pot and eat it.

6) Put the thick part of the Chinese cabbage and boil it until it becomes soft, add Chinese cabbage leaves, bite -sized tofu, beonasime screws, carrots, long onions, cracks, white bodies, and add sake.* By adding sake, the smell is removed and the taste is added.

7) 4-5 minutes, stewed cod cut, white child, and when heated.Tarakuto and white child will lose their taste if they are stewed too much, so eat them best.

8) Sprinkle in a small bowl, put grated radish, and apply pepper vinegar and pepper pepper as you like.The plump sauce is a delicious taste of kelp soup, and it is delicious when eaten on a cold winter night.When Tarako is chewed, the creamy umami spreads in the mouth, and he wants to drink here with a look here.The taste of cod and the taste of vegetables blend into the kelp soup, and the vegetables and tofu that have been soaked are also exquisite.

This recipe is only 37g and the calories are only 350 kcal, so you can eat with confidence.It has sufficient protein for one meal of a boy weighing about 70 kg, has vitamins, fiber, and is a bonus of DHA and EPA.

And speaking of hot pot dishes, you still want to eat.It is easy and recommended to add 1 bunch of dry noodles (50g) and cook hell.It is boiled up immediately, so it is a good idea to drip it a little soy sauce and season and eat it.Even if you add one somen bundle, 530 kcal per meal and 42g of protein.In addition, we recommend the oatmeal porridge, which was introduced in the previous series.In that case, put in the tightening to 550kcal and the protein mass is 45g.Please try the cold pot in winter muscle training rice, which is still cold.

Muscle cook

Muscle cook, Kazuo Fujiyoshi.He lives in Tosu City, Saga Prefecture.While doing cooking bloggers, YouTuber, cooking researchers, volunteer activities, recipes, and miscellaneous activities, we use blogs, YouTube, etc. to introduce how to make simple, delicious fish dishes and simple recipes with familiar ingredients.