Since I'm in my 40s, a lunch meal is different — 10 hearty menu items until the afternoon.
There are days when you end up looking for snacks from the afternoon because you've skipped lunch. I've bundled everything together in one bowl so you can choose rice, protein ingredients, and vegetables all in one. 1. Beef and mushroom over rice for 2 servings Ingredients: Rice 400g · Beef for bulgogi 250g · Onions 80g · Shiitake mushrooms 100g · Green onions 20g Sauce dark soy sauce 1.5T · Sugar 2t · Soy sauce 1T · minced garlic 1t · sesame oil 1t · A pinch of pepper · Extra water 80m
If you skip lunch carelessly, you'll start looking for snacks from the afternoon.
There is a day. Rice and protein in one bowl.
I tied them together so you can choose the ingredients and vegetables together.
1. Beef mushroom rice bowl
2 servings
material
Rice 400g · Beef for bulgogi 250g ·
Onions 80g · Shiitake mushrooms 100g ·
20g scallions
spice
dark soy sauce 1.5T · Sugar 2t · Liquor 1T ·
minced garlic 1t · sesame oil 1t · A little pepper ·
Additional water 80ml
How to make it
Cook the beef until it doesn't clump. Drain the water.
Mix with the marinade, cover it, and refrigerate for 30 minutes.
I'll put them to sleep.
Slice the onions thinly and chop the radish finely. The scallions too.
Slice it and prepare the rice in two bowls.
Add the meat to the medium-high heat fan and loosen the overlapping parts.
Stir-fry. Add onions, mushrooms, and 80ml of water.
Cook it on medium heat.
When the meat and vegetables are cooked until the center is cooked, add scallions and one
Boil the bun. Place the crumbs on top of the warm rice.
I add it enough to eat the broth.
If you cook the marinade until it is very thick, it becomes hard when you put it on rice.
Leave some of the broth and check the doneness of the meat.
Take it out.
2. Tofu cabbage rice bowl
2 servings
material
Tofu 300g · Cabbage 150g · Onion 60g ·
300g of rice
spice
dark soy sauce 1T · Water 3T · Beer 1T ·
Sugar 1t · minced garlic 1/2t ·
sesame oil 1/2t · Cooking oil 2t · Sesame seeds 1/2t
How to make it
Cut the tofu into cubes, dry it, and the cabbage and onion are
I cut the meat.
Heat half of the oil in a pan and stir-fry the vegetables for about 3 minutes.
We divide it on top of the rice.
Fry the tofu golden brown with the remaining oil, then soy sauce,
Add water, soju, sugar, and garlic and cook for 2~3 minutes.
Cook it. Add sesame oil and sesame seeds and place it on top of the vegetables.
It's okay.
Cooking takes about 15 minutes, rice cooking is separate. The sauce is
It's enough for only the amount needed for rice bowls.
In my case, tofu and cabbage rice bowl is first on a small plate.
Save it. It's better to eat it than to eat a lot at once.
It was easier to take out the amount while looking at the amount.
3. Chicken and scallion rice bowl
2 servings
material
300g chicken thigh meat · 1~2 scallions · 2 bowls of rice
spice
Condimenting rice wine 1T · A little salt and pepper for seasoning ·
Soy sauce 2T · Soy sauce for braising 2T · Sugar 1T ·
2T water · a little edible oil for pan · a little sesame seeds
How to make it
Cut the chicken into bite-sized pieces for seasoning with soy sauce and salt,
Mix in the pepper. Slice the scallions into 3~4 cm long pieces.
The braising marinade is mixed separately.
Grill scallions in a pan with oil on medium heat.
Push it to one side. Put the chicken in and cook it evenly on both sides.
Please bake it for me.
Add the braising seasoning and cook until the chicken is fully cooked to the center.
Cook it slowly. Serve it with chicken, scallions, and sauce on top of the rice.
I spray the juice.
Chicken has a core temperature of 74℃ at the thickest part.
I check for abnormalities. I only judge the learning based on the appearance.
Not.
Cooking takes about 25 minutes·preparing rice·rehydrating separately. Chicken's
Cook until the thick part is cooked.
4. Shrimp egg rice bowl
2 servings
material
Rice 300g · Prepared shrimp 160g · 2 eggs ·
Onions 60g · Carrots 20g · Green onions 20g
spice
Dashi-dashi broth with anchovies 150ml · Cooking oil 2t ·
minced garlic 0.5t · 2 pinches of salt
How to make it
Chopped the vegetables finely and wipe the water off the thawed shrimp.
Cut it into bite-sized pieces so it's easy to eat. Put oil, garlic, and scallions in the pan.
Please stir-fry it.
Sauté onions, carrots, and shrimp, then add the broth.
Boil it. Make sure it's cooked until it's opaque all the way to the inside of the shrimp.
Please boil it.
Add salt to the eggs, whisk them, and pour them into the pan.
Slowly stir until the egg is completely cooked, then add the broth and
Please put it on the rice together.
Cooking takes about 15 minutes·separate thawing and rice preparation. meat stock
If it's inconvenient to bet, just make a broth with one anchovy according to the amount of water.
Write the amount on the label and adjust the salt at the end.
5. Soft tofu egg soup rice
2 servings
material
Rice 400g · Tofu 350g · 2 eggs ·
Zucchini 60g · Green onions 20g
spice
Prepared anchovy broth 400ml · Korean soup soy sauce 1t ·
minced garlic 0.5t · sesame oil 0.5t ·
A little salt
How to make it
Slice the zucchini thinly and chop the scallions finely.
Beat the eggs and boil the broth in a pot.
Add zucchini and tofu and Korean soup soy sauce and garlic
Add it. Boil for 3~4 minutes on medium heat until the zucchini is cooked.
When it becomes soft, pour the egg whites around it.
When the egg starts to harden, lightly stir it until it reaches the inside.
Cook it. Add the scallions and season with salt.
Turn off the lights and mix sesame oil.
Divide the rice into two bowls and serve the hot soup.
Pour it. Put the rice in from the beginning and boil it for a long time.
It's okay not to do it.
If it is diluted in the broth, Korean soup soy sauce and salt
Please reduce it. You need to put the tofu into it in large pieces.
The shape also remains when it is put in a bowl.
6. Mushroom oatmeal porridge
2 servings
material
Rolled oats 80g · Shiitake mushrooms 60g ·
Carrot 40g · Water 500ml
spice
Oil 2t · minced garlic 1t · Korean soup soy sauce 2t ·
A little salt
How to make it
The pith is cut out the hard bottom and sliced finely.
Also chop the carrots finely and lightly boil the oatmeal in water.
It removes the powder.
Put oil, garlic, mushrooms, and carrots into the pot and
Sauté in medium heat. When the mushrooms lose their breath.
Please put Korean soup soy sauce in and mix it.
Add oats and water and boil, then simmer on medium heat.
Cook for 5~8 minutes by stirring. Product label
Check the time until the oat becomes soft
Boil it.
Add salt as much as needed based on the taste of the soup. too
If it boils over, add water gradually and boil it once.
Please save it.
Oatmeal becomes more thick in texture as it cools. Heat
Even if it seems a little watery when pulling, it will be just right when you put it in the bowl.
It spreads.
7. Tofu and tofu sushi
12 pieces, simple meal for 2 people
material
300g tofu · 12 sheets seasoned tofu ·
Paprika 60g · Cucumber 40g
spice
Included sushi sauce 1/2 pack · Included sesame seeds 1/2 pack
How to make it
Please squeeze out the moisture from the tofu with a towel and mash it.
We chop the paprika and cucumber finely.
Mix tofu and vegetables with sushi sauce and sesame seeds.
Tofu is also salty, so put half the sauce in first.
After lightly squeezing out the seasoning liquid of soybean milk, put it inside.
Please fill it. Instead of pressing with force, use a spoon.
It's easier to shape it if you put it in little by little.
Preparation about 15 minutes. Consume and heat the tofu from the packaging.
Please prepare according to the guide.
8. Bulgogi cheese quesadilla
2 servings
material
Tortilla 20cm 2 pieces · Cooked beef bulgogi 180g ·
Onions 60g · Peppers 50g ·
Mozzarella cheese 100g
spice
1 tbsp of cooking oil · a little pepper
How to make it
Slice the bulgogi finely and skim off the broth. Onion and
Shredding the bell peppers and stir-frying them in a pan with oil
Please put the bulgogi inside and heat it up until it is hot all the way through.
Half of the tortilla with cheese, meat, vegetables, and leftovers
Put the cheese on top. Leave a little space around the edges.
Please fold it in half.
I grill the front and back on a dry fan with low heat. Cheese is
Please chill it for a while and cut it when it melts and becomes crispy on the outside.
It's delicious even without sauce because it's seasoned meat.
Cooking about 15 minutes·Bulgogi preparation separately. Tortillas
It's for 2 servings that you fold.
9. Grilled tofu tomato pasta
2 adults and 3 children's portion
material
Spaghetti 300g · Tofu 600g ·
2 tomatoes
spice
Pre-packaged tomato sauce 600g · Olive oil 1T ·
minced garlic 0.5T · a little salt·pepper ·
Boil the noodles in water
How to make it
Drain and mash 300g of tofu.
Cut the remaining 300g into squares. The tomatoes are
I cut it into small pieces. Square tofu.
Bake for 10 minutes in the 200℃ air fryer
Flip it and bake for another 5 minutes.
Spaghetti is boiled according to the packaging time in the pan.
Sauté oil and garlic, then add mashed tofu and cook for 3 minutes.
Sauté it.
Add tomato, salt, pepper and cook for 3 minutes, tomato sauce
Add and stir for 3 more minutes. Turn off the heat and add the cooked noodles.
Place the mixed and baked tofu on top.
Cooking about 30 minutes·Separate heating of the equipment. Tofu
Divide the sauce and toppings in half and use them separately.
On the day I make grilled tofu tomato pasta,
I usually take out the spaghetti first. The ingredients are visible.
If I show it, I won't have to postpone dinner preparation as much.
10. Beef soybean sprouts bibimbap
2 servings
material
200g rice · 150g minced beef ·
Bean sprouts 180g · Carrot 50g · Green onions 20g
spice
dark soy sauce 1T · sugar 1t · minced garlic 1t ·
sesame oil 2t · Cooking oil 1t · Water 1T ·
1 t of sesame seeds · a little pepper
How to make it
Boil the bean sprouts in boiling water with the lid on for 3~4 minutes.
Drain the moisture. Slice the carrots thinly and chop the scallions finely.
Please cut it.
2t soy sauce, half of sugar, half of garlic, pepper to the meat
Mix. Stir-fry carrots in a pan with oil.
Add the meat and break it into lumps and cook until completely cooked.
Leftover soy sauce and garlic with water, sesame oil, scallions, sesame seeds
Mix it. Take 100g of rice and put it in, then add the meat and bean sprouts.
Please top it with fried pork belly and share it as a side dish.
Cooking takes about 20 minutes, rice cooking separately. Bean sprouts are
You have to remove enough water from life to not feel cold.
The amount of food intake is not determined just by age.
Separate it into side dish type and meal type and put it in, my
Try to adjust the amount according to the afternoon schedule.
