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食べ物

貧困女子サバイバル!超食費を節約出来る使い回しレシピ

食材

やはりあなたも貧困女子?最近の調査で、単身女性の3割強が貧困、街ゆく一人暮らしの女性の3人に1人が貧困女子だと発表されています。目安は月の手取りが9万3000円未満です。しかし、これはあくまで全国平均によるもの。厚労省・社会保障審議会委員の道中隆さんによると、手取り収入から家賃を引いた額が8万4990円以下だと生活保護基準以下になるので貧困(生活苦)となるそうです。現代の貧困の怖さは、自分でも気づかないうちに貧困の仲間入りをしていることです。

今回は貧困になった時に超おすすめな節約レシピをご紹介します!

スポンサーリンク

食費節約使い回しレシピ

料理

使い回しレシピとは、1~3種類の食材を大量に安く買って食費を節約し、バリエーション豊富なメニューで胃袋を満足させるレシピです。お財布にも身体にも優しいレシピを沢山覚えましょう。

お買い物は業務用のスーパーで

都内近郊だと「肉のハナマサ」が有名で、銀座にもありますが、業務用スーパーは、商品を選べば驚くほど安く買い物が出来ます。たとえばハナマサですと、「プロ用の味噌」が1kgでたったの170円。生鮮食品も大袋で買えば普通のスーパーの半額以下もザラにあります。自分の欲しい食材を2,3種類決めて、ピンポイントで買い物をしましょう。珍しい食材や激安食品も沢山ありますが、買い過ぎは禁物です。

おすすめ食材

「もやし」「鶏肉」「納豆」

この3点は最強の使い回しレシピです。特に納豆は美肌、整腸、アンチエイジングに効果抜群なのに、100円以下で365日買える食品です。惜しみなく使えそうですよね。

ぜひ覚えよう!使い回しレシピ

●納豆入り鶏肉の変わり松風焼き

材料 (2人分)
鶏むね肉200g
納豆2パック
A.ねぎ(刻む)1/2本
A.片栗粉、酒、みりん、味噌各大さじ1
A.白すりゴマ大さじ1
A.ハチミツ小さじ1
オリーブオイル適量
白ゴマ適量

①胸肉はみじん切りにしてひき肉より少し粗めに包丁で叩く。

②納豆も包丁で叩く。

③ボウルに1と2、Aを入れて粘りが出るまで混ぜ合わせる。

④フライパンにアルミカップをひき、3を等分して入れる。それぞれにオリーブオイルを上からふりかけ白ゴマをトッピングして焼く。
⑤4にある程度、火が通ったら魚グリルに移し弱火で上部に焼き色をつける。

●サクサクさっぱり天かす納豆

材料
納豆1パック
酢大さじ1
天かす好きなだけ
あればネギ好きなだけ
お好みで白ごま大さじ1

①納豆1パックをタレつきのものはタレやカラシなどを入れて下さい。

②すべての材料を入れてよく混ぜるだけ♪

●一石四鳥☆納豆の落とし焼き

材料 (4人分)
納豆2パック
納豆添付タレ2パック分
 (または醤油小さじ1)
卵1コ
ひき肉(豚または鶏)100~150g
細ねぎの小口切り大さじ1~2
オイル小さじ1

①オイル以外の材料をボウルに入れてよ~くかき混ぜる。

②フライパンにオイルを熱し、1をスプーンで落としながら焼いていく。

③弱火~中火で両面こんがり焼き色がついたら完成。

④ポン酢醤油、からし醤油、ケチャップ、マヨ・・・お好みでどうぞ。

●節約簡単!! 鶏皮ともやしのさっぱり和え

材料 (4人分)
鶏皮200g
もやし1/2袋
わけぎ・ごま適量
ポン酢適量
わさびorからし適量

①鶏皮は1口大に切っておく。
ボールにポン酢とお好みの量のわさびを加え、溶いておく。

②沸騰したお湯に、鶏皮・もやしを入れ、鶏皮の色が変ったら、ザルにあけ、水気を切る。

③1で作ったわさびポン酢の中に、2を加え、和え、ゴマとわけぎを散らして出来上がり。

●もやしと卵のレンジ蒸しお好み焼き風

材料 (1人分)
もやし100g
卵1個
スライスチーズ(とろけるタイプ)1枚
塩・こしょう少々
お好みソース適量
青のり適量
かつおぶし適量

①もやしは水に放ってざるに上げ、ラップに包んで電子レンジ500Wで1分30秒加熱する。

②耐熱容器に1のもやしを入れ塩こしょうを振って中央に卵を割り入れ、スライスチーズをちぎって周囲に乗せる

③ここで卵黄に切れ目を入れる(電子レンジでの加熱で破裂させないため)

④耐熱容器にラップして電子レンジ500W1分30秒ぐらい、卵の白身が白濁するまで加熱する

⑤お好み焼きソースをかけて、青のりとかつおぶしを振る

●鶏肉ともやしのカレー炒め

材料 (2人分)
鶏もも肉200g
もやし200g
塩・こしょう少々
しょうゆ小さじ2
カレーパウダー小さじ1

①鶏もも肉は一口大に切る

②フライパンに分量外のサラダ油を熱して鶏もも肉を入れて炒める

③鶏もも肉の色が変わってくればもやしを入れて塩・こしょう、しょうゆを入れて更に炒める

④もやしが柔らかくなってくれば火を止めてカレーパウダーを入れてよく混ぜる

⑤お皿に盛って出来上がり

食費1か月1万円生活。
食費1か月1万円生活。

posted with amazlet at 14.05.06
武田 真由美
主婦と生活社
売り上げランキング: 69,834

まとめ

いかがですか。食費を節約するコツは2~3種類の食材を大量に買って使い回す事です。レシピを変えれば食材が同じでも充分美味しい料理が作れます。業務用スーパーを賢く利用して、いつ貧困女子になっても大丈夫なようにサバイバル術を身につけて下さい。

スポンサーリンク

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