40s who are still hungry after dinner, with full stomachs but 10 light dishes

The thing that confused me the most while cooking at home was

It was the word "appropriately".

I ate the rice with my eyes on the food

Some days leave

Some days are insufficient and pop up again.

Then eventually I kept repeating that my stomach got bloated again.

So I tried again

The amount I usually eat

It was about 80% of the air.

So that's why you were eating it differently every time.

From now on, instead of a rice bowl

I have only used the scale once.

How much is 130g of rice?

After getting used to it

From now on, without a scale

It was like it was being poured similarly.

The ten below are

The amount of rice and the amount of protein ingredients

It is a bowl that I wrote down in grams.

Numbers are from the Food and Drug Administration Food Nutrition Data Base.

It is a reference value

Even the same ingredients can vary depending on the part and cooking method.

It will be accurate if you look at the product's nutritional facts label together.

1. Tofu rice bowl —

130g of rice + 150g of tofu

If it's 150g of tofu, it contains about 14g of protein.

Slice the tofu into 1cm pieces and wipe off the moisture.

A little after the earthquake

3 tablespoons of soy sauce, gochugaru (Korean red pepper flakes) 1 tablespoon

1 tablespoon of sugar, minced garlic 1 tablespoon, simmer with ½ cup of water until thick.

If you put the soup on top of the rice

At least there is food, so I'm not hungry.

When the broth soaks into the rice

Even if it's the same amount, it feels much more solid.

2. Egg bibimbap —

130g rice + 2 eggs

If you eat 2 eggs, there are about 13g of protein.

Fry two pieces medium-rare

Soy sauce 1 teaspoon, sesame oil ½ teaspoon

If the yolk mixes with the rice

You don't have to put a lot of bibimbap.

I used to put a big spoon of gochujang (Korean red chili paste) in there a long time ago.

Now, just one small spoon of soy sauce is enough.

3. Chicken breast soybean sprouts rice —

130g of rice + 100g of chicken breast

100g of chicken breast contains about 23g of protein.

This one bowl almost meets the meal target.

Place 200g of bean sprouts on top of the rice and cook together.

Soy sprouts are big in volume

Even if you reduce the amount of rice, the bowl still looks full.

Marinade sauce: soy sauce 2, gochugaru (Korean red pepper flakes) 1, sesame oil 1, chopped green onions

4. Tuna kimchi rice bowl —

130g of rice + 1 can of tuna

Please squeeze out the oil from the tuna and use it.

If you don't squeeze out the oil, the calorie content will definitely increase.

The rice gets wet.

Heat 100g of fresh kimchi in oil and stir-fry for 5 minutes.

Add the tuna and cook for another 1 minute.

Balance the sourness with ½ tablespoon of sugar

5. Beef seaweed soup + 100g of rice

If there is soup, at least there will be rice.

Beef broth 100g, radish 150g, water 700ml

Korean soup soy sauce 1 tablespoon, minced garlic ½ tablespoon

Radishes are very moist

The amount of chewing is high but the calorie content is low.

Please only take 100g of rice.

If the bowl is large, the table doesn't look shabby.

6. A bowl of soft tofu —

Soft tofu 350g + rice 100g

A pack of soft tofu is usually around 350g.

Put silken tofu into 300ml of water and

Season with ½ tablespoon of shrimp paste

The broth is retained even without oil.

If you fry gochugaru (Korean red pepper flakes) in oil and add it, the energy content increases.

If you want to eat it lightly, just put it in.

7. Overnight Oatmeal —

Rolled oats 40g

Rolled oats 40g, milk 100ml

Two spoons of yogurt, refrigerate overnight.

There are about 3g of protein in 100ml of milk,

If you use yogurt as Greek yogurt, it goes up a little more.

If you use quick oats, it spreads like death.

Definitely in Rollout

And please eat it within two days.

8. A table of grilled mackerel —

1 piece of mackerel + 130g of rice

If it's 100g of salmon or mackerel, the protein content is about 20g.

It takes about 12 minutes at 200 degrees in the air fryer.

You don't need to put oil separately.

If there's just one type of radishes or greens here

It makes me feel more full than a plate of three side dishes.

9. Pork tenderloin fried rice —

Rice 130g + Ansim 100g

If it's 100g of pork tenderloin, it contains about 22g of protein.

pork belly If you use HANKKI_TERM_0000 instead

Even with the same 100g, there is a big difference in fat content.

Only 1 tablespoon of oil

If you chop the onions and zucchini finely and stir them together,

Even if you reduce the amount of rice, the bowl is full.

10. Soybean sprouts soup rice —

Soybean sprouts 200g + rice 100g

Boil 10 dried anchovies and 1 sheet of kombu in 1L of water for 5 minutes.

Drain and 200g of bean sprouts

Korean soup soy sauce 1 tablespoon, shrimp sauce 1 tablespoon, minced garlic 1 tablespoon

The lid is to the end as originally set.

If you open and close it in the middle, there is a foul smell.

If you crack one egg in at the end

There is an additional 6~7g of protein added.

Only try once

If you get used to how much 130g of rice looks like,

From now on, it's also similar even if you express it with your senses.

Three things to fill the bowl

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