もやしそぼろ丼は、手軽に作れるうえ栄養バランスも良好な一品です。
ひき肉でたんぱく質をしっかり補給でき、もやしは食物繊維やビタミンCが豊富で低カロリー。
卵も良質なたんぱく源で、全体として満足感がありながらヘルシーです。
三つ葉や小ねぎなどの香味野菜を加えることで風味が増し、ビタミンやミネラルもプラス。
麺つゆを活用することで味付けも簡単で、忙しい日の栄養補給にぴったりです。
Bean Sprout and Ground Meat Rice Bowl
This dish is easy to prepare and nutritionally well-balanced.
The ground meat provides a good source of protein, while the bean sprouts are rich in fiber and vitamin C, and low in calories.
The egg adds another source of high-quality protein, making the dish satisfying yet healthy overall.
Adding aromatic greens like mitsuba or scallions enhances the flavor while also boosting vitamins and minerals.
Using mentsuyu (noodle soup base) simplifies the seasoning, making it perfect for a quick, nutritious meal on a busy day.
【材料】
もやし 1/3袋
ひき肉 100g
溶き卵 1個
麺つゆ 50㏄+100㏄
醤油・みりん 適量
三つ葉 ※絹さやや小葱でもOK
粗びき黒胡椒 少々
【作り方】
小鍋にひき肉と麺つゆ50㏄を入れて良く混ぜ中火にかける
ひき肉の色が変わればザルにあげて汁気を切っておく
フライパンに火をかけてもやしを空炒りしてお湯を100㏄程入れ
沸騰したらザルにあげお湯を切る
小鍋に麺つゆ100㏄に醤油とみりんを少々入れて火にかけ
肉そぼろともやしを投入し溶き卵を回し入れる
卵に半熟程度火が入れば、ごはんをよそった丼に掛けて盛り付ける
刻んだ三つ葉を散らし粗びき黒胡椒少々を振る ※写真は塩ゆでした絹さや
[Ingredients]
1/3 bag of bean sprouts
100g ground meat
1 beaten egg
50cc + 100cc mentsuyu (noodle soup base)
Soy sauce and mirin – to taste
Mitsuba (Japanese wild parsley) – snow peas or scallions can also be used
A pinch of coarsely ground black pepper[Instructions]
In a small pot, combine the ground meat and 50cc of mentsuyu. Mix well and cook over medium heat.
Once the meat changes color, drain it in a strainer to remove excess liquid.
Heat a frying pan and dry-fry the bean sprouts. Add about 100cc of hot water and bring to a boil.
Drain the sprouts in a strainer once boiled.
In a small pot, combine 100cc of mentsuyu with a little soy sauce and mirin, then heat.
Add the cooked ground meat and bean sprouts, then pour in the beaten egg in a circular motion.
When the egg is softly cooked (half-set), pour the mixture over a bowl of rice.
Top with chopped mitsuba and a sprinkle of coarsely ground black pepper.
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