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おかゆ、ご飯、食事
おかゆ、ご飯、食事

風邪をひいたときに食べたい簡単でおいしい雑炊レシピ

雑炊

風邪をひいて食欲がない時にピッタリの食事と言えば、雑炊ですね。風邪の時には風邪ウイルスを退治するのに体力が優先的に使われますので、消化をする力が弱くなります。しかし、免疫力を高める成分を摂りたいのでさまざまな具を入れて多くの栄養素も摂れて、しかも消化の良い雑炊は、風邪の時の食事にもってこいの料理なのです。

そこで、風邪をひいたときに食べたい、簡単でおいしい雑炊のレシピを紹介します。自分が風邪をひいた時に自分で作るのもよし、身近な人が風邪をひいた時に作ってあげるのもよし、風邪が早く治るようにおいしい雑炊を食べましょう。

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ニラ卵雑炊

雑炊

ニラの臭いの成分であるアリシンは、NK細胞の働きを高めて、免疫力を向上させます。また、身体を温めて発汗を促す作用もありますし、強い抗菌作用や抗ウイルス作用もありますので、風邪撃退にうってつけの食材です。血液循環をよくするビタミンEや疲労回復を促進するビタミンB1も豊富に含まれています。

材料は2人分で、にら8本、水500cc、ダシ昆布10cm、干しシイタケ2個、卵2個、酒小さじ1、しょうゆ小さじ2、塩小さじ1です。

作り方は、まず電子レンジでダシをとることから始めます。昆布の表面の汚れをペーパータオルでさっと拭きます。耐熱容器に水とダシ昆布、干しシイタケを入れて、ラップをせずに電子レンジ600wで2分加熱すれば、短時間で昆布もシイタケも戻せます。
下準備として、シイタケを取り出して細切りにします。ニラは洗って水気を切って、葉の部分を3~4cmの長さに切ります。根元の部分は2~3mmの長さに切ります。根元は細かく切ることによって、スタミナ成分であるアリシンが増えます。卵を溶きほぐしておきましょう。

次は、具材を火にかけます。だし汁を鍋に入れて、しいたけを加えて煮立たせます。ご飯をざるに入れて流水で洗い、水気を切ります。こうすることで、煮込んでも濁ったりドロドロになったりせず、さらっとした雑炊になります。ご飯を加えてひと煮立ちさせ、酒、しょうゆ、塩を加えて味を調えます。その後、ニラを加え、ニラがしんなりしたら、溶き卵を回し入れてすぐに火を止めます。鍋にふたをして、10~20秒置いて卵が半熟状に固まれば出来上がりです。

ダシをとる手間も電子レンジを使えば、簡単にできます。

生姜たっぷり鶏雑炊

生姜の発汗作用で身体が温まります。鶏肉も入っていますから、良質なたんぱく質を摂ることもできます。

1人分の材料は、鶏の胸肉50g、白米茶碗一杯分、卵1個、生姜大1片、だし汁2カップ、顆粒鶏がらスープ大さじ1、めんつゆ大さじ1/~1、みりん大さじ1/2~1です。

作り方は、まず鶏の胸肉を小さく切って、だし汁と鶏がらスープ、めんつゆ、みりんと一緒に鍋に入れて煮ます。沸騰したらすりおろした生姜を入れてさらに煮ます。肉に火が通ったら白米を入れて、溶き卵を回し入れ、ふたをして少し煮れば完成です。ネギや刻み生姜をのせてもおいしいです。生姜は好みで量を調節しましょう。

キャベツのほっこり雑炊

キャベツの甘みが食欲をそそる雑炊です。キャベツは葉の部分を使うと柔らかく仕上げることができます。ビタミン類を多く含むキャベツをたくさん食べられるのもうれしいです。

1人分の材料は、冷やご飯茶碗一杯分、キャベツ5枚、魚肉ソーセージ半分、鶏がらスープの素スプーン2杯、卵1個、水はキャベツが浸かる位です。

作り方は、まず鍋に水を入れて火にかけます。キャベツとソーセージを食べやすい大きさに切っておきましょう。鍋が沸騰したらキャベツとソーセージを入れます。キャベツがしんなりするまでふたをします。キャベツがしんなりしたら、鶏ガラスープで味付けします。量は好みで調節してください。スープができたらご飯を入れてほぐし、溶いた卵を回し入れて、しばらくふたをすれば出来上がりです。

しっかりした味にしたいときには、チーズや黒コショウを入れてもおいしくできます。

みぞれ雑炊

風邪をひいて食欲がないときでも、みぞれにすれば野菜もたくさん食べられます。とろみをつけて食べやすくしましょう。

2人分の材料は、ご飯お茶碗2杯分、水400cc、ダシの素小さじ1、酒大さじ1、醤油大さじ1.5、みりん大さじ1.5、大根1/8本、卵2個、水溶き片栗粉適量、ネギ適量です。

作り方は、まず大根をすりおろしてレンジにかけ、水気を切ります。次に、水とダシの素、酒、醤油、みりんと、大根を鍋に入れてひと煮立ちさせます。ご飯を入れて混ぜ、水溶き片栗粉を入れてとろみをつけます。溶き卵を回し入れ、半熟になったらネギで飾って出来上がりです。

大根の辛みが好きな場合には、最後に生のすりおろし大根をのせるといいです。

リセットボディ 体にやさしい鯛&松茸雑炊 5食
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まとめ:消化のよい雑炊に、栄養のある材料を入れて食べやすくしよう

風邪をひいて食欲や元気のないときにこそ、たっぷり栄養補給したいものです。そこで、消化のよい雑炊に栄養のある材料を入れて食べやすくすることで、栄養補給ができます。

しっかり食べて、早く風邪が治るようにしましょう。

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Check Also

月夜

風邪の症状が辛くて寝れない時の対処法

風邪を早く治したいと思って早め …

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