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KingStone

【繁體】1飯+1菜=份量剛好營養飽足的一人和食餐桌:100道最好做、最省時、最不浪費食材的樂活日式料理

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KingStone

【繁體】1飯+1菜=份量剛好營養飽足的一人和食餐桌:100道最好做、最省時、最不浪費食材的樂活日式料理

Name: 【繁體】1飯+1菜=份量剛好營養飽足的一人和食餐桌:100道最好做、最省時、最不浪費食材的樂活日式料理
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1 + 1 = ∞ 一飯一菜、美味無限的一人餐桌

絕對不可錯過的輕鬆獨享美食當前

★不費時 ★吃不膩 ★不慌亂 ★不浪費 ★免煩惱

日本料理網站「白飯.COM」。每日點閱率超過15萬人次。

超人氣日式料理研究家「冨田唯介」精心設計超簡單、超飽足的正宗日式美味。

每天忙碌的生活中，要煮幾道菜來慢慢享用還真是不容易。一個人料理總是很傷透腦筋。煮太少不夠吃，煮太多又吃不完，結果都是隨便解決，到頭來餐餐都不夠營養不夠飽足。正因如此，本書要介紹一人份也可以簡單製作的美味食譜「一飯一菜的ㄧ人和食餐桌」，一定少不了當然就是「白飯」。不管做成蓋飯、拌飯或炒飯，還是搭配重口味的肉類料理、清爽的生魚片，或是當季盛產的蔬菜，怎麼樣都好吃。面對任何食材、各種料理方式，白飯總可以搭配得恰到好處。

一人餐桌也能營養均衡不馬虎。

其實一人料理沒有想像中的難。特別是在忙碌之餘，像是利用方便的現成即食品、飯友，或是先煮起來備用的常備菜，這餐想當作配菜，下一餐想放在飯上當作蓋飯，多樣變化樂趣無窮，營養均衡又飽足，簡單卻又不馬虎。

輕鬆就能享受美味「和食」。

聽到「和食」，會覺得一定很繁複？得講究新鮮的魚要如何切，口感才會好？或是熬煮高湯就得花上一天半天才能稱得上是完美湯頭？日本和食料理研究家「冨田唯介」來告訴你，其實「和食」一點都不難。只要一碗熱騰騰的「白飯」，再簡單配上湯品或是小菜，不必在廚房滿頭大汗大費周章的準備東準備西，輕鬆就可完成。隨時馬上就能夠成就出日本家庭當中最簡便、最道地的「和食」餐桌。

煮一鍋好吃的「白飯」。

其實好吃的秘訣在於「一次大量煮」。一次煮2～3米杯的白飯，會比只煮1米杯來得更好吃。多量的米飯在加熱的同時，吸飽水份並互相碰撞而產生嚼勁，因此建議一次多煮，再分裝冷凍保存。每次用餐時，只要加熱馬上就可以享用。

只要平底鍋＋牛奶鍋（湯鍋）＋家庭式小烤箱。

煮個飯常常需要勞神動眾的搬出一大堆廚房道具。料理完畢還得花點時間清潔，想到這些就完全沒有想要煮來吃。其實不用那麼麻煩，一只平底鍋加上牛奶鍋（湯鍋）就能夠搞定主餐、配菜、湯品、小菜。如果沒有小烤箱也沒關係，可以使用平底鍋來取代烤箱功能。

Contents

　前言

１＋１

簡單美味和風定食

蓋飯定食

　海苔玉子魩仔魚蓋飯定食

海苔玉子魩仔魚蓋飯

小松菜紅味噌湯

　薑燒豬肉蓋飯定食

薑燒豬肉蓋飯

蕃茄沙拉

　芝麻山芹菜燻鮭蓋飯定食

芝麻山芹菜燻鮭蓋飯

山芹菜蓮藕湯

〔小菜〕涼拌梅子山芹菜

　和風蘆筍燴汁蓋飯定食

和風蘆筍燴汁蓋飯

芝麻胡蘿蔔沙拉

　蓋飯變化版

蒲燒沙丁魚蓋飯

滑溜溜山藥蓋飯

高麗菜雞肉湯飯

香煎油豆腐蛋黃蓋飯

拌飯定食

　青紫蘇蕃茄牛肉飯定食

青紫蘇蕃茄牛肉飯

涼拌柚香杏鮑菇

　泡菜章魚拌飯定食

泡菜章魚拌飯

和風蛋花湯

　鱈魚子雞蛋拌飯定食

鱈魚子雞蛋拌飯

滑溜溜昆布高麗菜絲沙拉

　梅香雞肉茗荷拌飯定食

梅香雞肉茗荷拌飯

馬鈴薯海帶芽湯

　拌飯變化版

拿波里香芹蛋拌飯

青椒叉燒肉拌飯

蒜香菇菇拌飯

蘿蔔嬰鹹魚拌飯

炒飯定食

　蔬菜魩仔魚炒飯定食

蔬菜魩仔魚炒飯

秋葵油豆腐味噌湯

〔小菜〕納豆萵苣沙拉

　香辣韭菜肉絲炒飯定食

香辣韭菜肉絲炒飯

涼拌海藻豆腐沙拉

〔小菜〕柚子醋醬韭菜

　培根昆布蕪菁炒飯定食

培根昆布蕪菁炒飯

蘿蔔嬰菜圃絲湯

　炒飯變化版

海苔竹輪蛋炒飯

酸菜肉燥炒飯

土耳其風奶油蕃茄炒飯

櫻花蝦碗豆莢炒飯

一種食材馬上完成

小菜＆湯品

　蕪菁明太子

　涼拌香煎糯米椒

　辣油鹹昆布拌小黃瓜

　柚子醋拌山藥

　柴魚風味炒甜椒

　薑味醬油櫛瓜

　青紫蘇拌馬鈴薯佐美乃滋

　櫻花蝦拌豆苗

　薑絲蕃茄味噌湯

　芝麻茄子味噌湯

　蘆筍味噌湯

　碗豆莢海苔湯

　梅干昆布白蘿蔔湯

　和風咖哩豆芽菜湯

使用現成食材

超簡單美味日式定食

鮪魚罐頭

　鮪魚青椒拌飯定食

鮪魚青椒拌飯

鹽味茄子

油漬沙丁魚罐頭

　柚子醋沙丁魚蓋飯定食

柚子醋沙丁魚蓋飯

和風青紫蘇金針菇湯

水煮干貝罐頭

　干貝小黃瓜冷湯拌飯定食

干貝小黃瓜冷湯拌飯

油豆腐起司燒

〔小菜〕涼拌魩仔魚小黃瓜

玉米罐頭

　土耳其風火腿玉米咖哩拌飯定食

土耳其風火腿玉米咖哩拌飯

小蕃茄芝麻沙拉

羊栖菜罐頭

　羊栖菜竹輪拌飯定食

羊栖菜竹輪拌飯

即食小黃瓜梅干味噌湯

鮭魚鬆罐頭

　美乃滋鮭魚小黃瓜蓋飯定食

美乃滋鮭魚小黃瓜蓋飯

即食培根海帶芽味噌湯

鮪魚生魚片

　鮮鮪蛋黃蓋飯定食

鮮鮪蛋黃蓋飯

滑溜溜昆布清湯

鯛魚生魚片

　鮮鯛茶泡飯定食

鮮鯛茶泡飯

黑胡椒味噌小黃瓜

直接搭配白飯就OK　

重量級主菜

肉類

　照燒雞肉佐秋葵塔塔醬

　青江菜炒牛肉

　麻婆味噌茄子

　泡菜香韮拌豬肉

海鮮類

　奶油醬油味蔬菜鮭魚沙嗲

　辣味蛤蜊白菜鍋

〔小菜〕鮪魚白菜沙拉

　薑燒蝦仁蘆筍

豆腐類

　和風滑蛋牛蒡油豆腐

〔小菜〕水煮牛蒡沙拉

　鱈魚子醬燴馬鈴薯豆腐

使用常備菜

每日簡單美味日式定食

　牛肉壽喜燒

〔直接享用〕＋蕪菁明太子

〔放到白飯上享用〕＋薑絲蕃茄味噌湯

　南洋酸辣炸雞

〔直接享用〕＋簡單馬鈴薯沙拉

〔放到白飯上享用〕＋柴魚風味炒甜椒

　滿滿配料豬肉湯

〔直接享用〕＋醋漬茗荷拌芝麻

〔加入烏龍麵享用〕＋櫻花蝦拌豆苗

　咖哩旗魚

〔直接享用〕＋檸香醋漬白蘿蔔

〔淋在白飯上享用〕＋芝麻茄子味噌湯

　蓮藕干貝金平炒

〔直接享用〕＋醋漬羊栖菜洋蔥

〔拌進白飯享用〕＋碗豆莢海苔湯

先備起來好方便

常備菜

　醋漬茗荷拌芝麻

　醬滷鴻喜菇

　簡單馬鈴薯沙拉

　鹽味金平番薯

　酸辣風味南瓜

　檸香醋漬白蘿蔔

　梅香柴魚拌四季豆

　香滷油豆腐

　甜辣青椒竹輪

　香蔥咖哩肉燥

　醋漬羊栖菜洋蔥

　滑溜綜合菇菇

　白飯的煮法

　簡易版柴魚高湯

　索引（主要食材別）

專欄

　1人份菜單不麻煩！小幫手食材

　健康沒負擔　煮粥就對了！

內容試閱

１＋１
簡單美味日式定食

只要有白飯就能夠完成「蓋飯」、「拌飯」、「炒飯」，再搭配湯品或小菜，就是「1＋1」。
參考各種飯類的創意變化食譜及38～42頁「一種食材就能馬上完成的小菜＆湯品」，可以自由搭配，依個人喜好來完成專屬自己的獨特美味料理！

p.10 簡單美味日式定食
蓋飯定食海苔玉子魩仔魚蓋飯定食
p.11
利用雞蛋、海苔、魩仔魚等手邊食材，就能快速簡單完成蓋飯。
先將白飯盛到碗裡的話，半熟滑蛋就不會因白飯溫度而過熟，可以直接蓋在飯上。
適合搭配口感鮮明的紅味噌湯。

海苔玉子魩仔魚蓋飯
材料（1人份）
白飯…1碗
雞蛋…2顆
烤海苔（10cm方形）…2片
熟魩仔魚…2大匙多（15g）
A鹽…2撮
醬油…1/2小匙
芝麻油…1/2小匙
白芝麻粒…少許
醬油…適量
作法
1. 在調理碗中把蛋打散，和A攪拌均勻，加入撕碎的海苔。先將白飯盛到碗裡。
2. 在平底鍋中倒入芝麻油以中火加熱，倒入蛋液，做成半熟炒蛋，然後直接蓋在白飯上。
3. 放上魩仔魚，撒上芝麻。要吃的時候，淋上醬油。

小松菜紅味噌湯
材料（1人份）
小松菜…1/4把
乾燥海帶芽…1撮
簡易版柴魚高湯（p.93）…3/4杯
紅味噌…1/2大匙
山椒粉（有的話）…少許
作法
1. 小松菜將根部切掉，然後切成3cm小段。
2. 鍋中倒入高湯煮至沸騰，放入小松菜和海帶芽，以小火煮一下。
3. 待小松菜變軟，將紅味增溶入湯中。盛到湯碗，撒上山椒粉。

沒用完的小松菜的保存方法

小松菜這類葉菜容易壓爛，因此建議沒用完的部份先燙熟再保存。燙熟後去掉根部，切成容易食用大小，擰乾多餘水分再放進保鮮盒。冷藏可保存2天，冷凍約2週。淋上醬油、撒上柴魚片享用之外，也可以切細拌進白飯裡，做成菜飯。

p.12 簡單美味日式定食
蓋飯定食薑燒豬肉蓋飯定食

厚切梅花肉做成的薑燒蓋飯，吃起來口感十足。
搭配清爽帶有檸檬香氣的番茄沙拉。
利用醃肉的時間來做沙拉，
只要約10分鐘，兩道料理輕鬆上桌。薑燒豬肉蓋飯
材料（1人份）
白飯…1碗
厚切豬梅花肉（炸豬排用）…1塊
蔥花…少許
醃肉用清酒…1大匙
味醂…1大匙
生薑（磨成泥）…2小匙
胡椒…少許
A醬油…1大匙
砂糖…1小匙
番茄醬…1/2小匙
沙拉油…1/2小匙
作法
1.豬肉切成1～1.5cm寬的小塊。在調理盆中放入醃肉用的材料，豬肉沾裹醃料後於盆內靜置5分鐘左右（下方照片）。取出豬肉，加入A製作醬汁。
2.在平底鍋中倒入沙拉油，以中火加熱後，將豬肉兩面煎上色。加入醬汁再煮2～3分鐘稍微收乾，讓豬肉表面均勻沾附醬汁。
3.盛飯，放上豬肉，然後淋上醬汁，撒上蔥花。

番茄沙拉
材料（1人份）
番茄…1顆
檸檬（切成半月形）…1片
鹽…1撮
A橄欖油…1小匙
醬油…1/2小匙
柴魚片…少許
作法
1.番茄去蒂切成7～8mm的圓片，放在盤子上。
2.撒上鹽巴，擠上檸檬汁，淋上A，然後撒上柴魚片。
Point！
藉著醃漬這個動作，讓厚切肉排的口感更加柔軟。薑的香氣可去除肉的腥味。

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If you choose “Redeem automatically” as your delivery method, your gift card balance will be reload automatically after your order has been processed successfully;

If you choose “Send to Email”as your delivery method, the card number and CVV will be sent to the email address automatically;

Any user can use the card number and CVV to redeem the gift card, please keep your gift card information safely. If you have any trouble receiving email, please contact Yami customer service;

Yami gift card can be used to purchase both Yami owned or Marketplace products;

Yami gift card will never expire;

Yami gift card balance does not have to be used up at once;

Return Policy

Gift card that has already been consumed is non-refundable.

Sold by King Stone

Fulfilled by Yami

Service Guarantee

Free Shipping over $49

Easy Returns

Ships from United States

Shipping

United States

Standard Shipping is $5.99 (Excluding Alaska & Hawaii). Free on orders of $49 or more.

Local Express is $5.99 (Available in Parts of CA, NJ, MA & PA). Free on orders of $49 or more.

2-Day Express (Includes Alaska & Hawaii) starts at $19.99.

Return Policy

You may return product within 30 days upon receiving the product. Items returned must be new in it's original packing, including the original invoice for the purchase. Customer return product at their own expense.

Sold by King Stone

Yami-China FC

Service Guarantee

Cross-store Free Shipping over $49

30-days Return

Yami-China FC

Yami has a consolidation warehouse in China which collects multiple sellers’ packages and combines to one order. Our Yami consolidation warehouse will directly ship the packages to your door. Cross-store free shipping over $69.

Return Policy

You may return products within 30 days upon receiving the products. Sellers take responsibilities for any wrong shipment or missing items. Packing needs to be unopened for any other than quality issues return. We promise to pack carefully, but because goods are taking long journey to destinations, simple damages to packaging may occur. Any damages not causing internal goods quality problems are not allowed to return. If you open the package and any quality problem is found, please contact customer service within three days after receipt of goods.

Shipping Information

Yami Consolidation Service Shipping Fee $9.99(Free shipping over $69)

Sellers in China will ship their orders within 1-2 business days once the order is placed. Packages are sent to our consolidation warehouse in China and combined there. Our Yami consolidation warehouse will directly ship the packages to you via UPS. The average time for UPS to ship from China to the United States is about 10 working days and it can be traced using the tracking number. Due to the pandemic, the delivery time may be delayed by about 5 days. The package needs to be signed by the guest. If the receipt is not signed, the customer shall bear the risk of loss of the package.

Sold by King Stone

Service Guarantee

Free shipping over 49

Genuine guarantee

Ship from Taiwan

Shipping

UPS Ground $11.99(Free shipping over $49)

Seller will ship the orders within 1-2 business days. It will not be shipped between April 7, 2019 and April 4, 2019. Orders during this time will begin shipping on April 8. Thanks for your cooperation.

Yami Points information

All items are excluding from any promotion or points events on Yamibuy.com

Return Policy

Download the Yami App

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