The whole family can't stop eating! 3 easy and delicious recipes to get the right amount of protein

Hello, I'm Ooto Chie.

The other day, I passed the "Athlete Food Meister Level 2" exam and was able to successfully obtain the qualification!

I already had a Level 3 qualification, but I wanted to further deepen my knowledge of athlete food.

The written exam was mostly written, and the second exam included an interview, so it took a lot of time and I thought it was difficult! However, I was able to learn a lot of things again and my knowledge has improved a lot.

So this time, I'll be writing an article and recipe about protein, which is important not only for athletes but also for us!

When we think of protein, we tend to think of chicken breast and tofu, but there are other foods that are high in protein as well.

In addition, in order to effectively synthesize and break down proteins, it is said that it is good to take it together with vitamin B6, vitamin B12, zinc, etc. (*1).

So this time, I'd like to introduce an easy recipe that my husband and children love, combining protein with ingredients that contain those nutrients.

1: A taste you can't stop eating! My kids and husband love "Natto and Cheese Chicken Spring Rolls"

Image: Chie Ooto

Ingredients (serves 3-4)
Chicken fillet・・・4 pieces
Natto...about 2 packs
Processed cheese (we recommend square melting cheese for toast) - about 4 slices
Sake・・・1 tablespoon
Salt...a little
Spring roll wrappers...10 pieces
Oil...appropriate amount

<How to make>

(1) Prick the chicken fillets with a fork (this helps them cook more easily), arrange them in a heat-resistant container, sprinkle with salt and sake, cover with plastic wrap, and heat at 600W for 4 minutes.

(2) After heating, shred the chicken fillets with a fork.

It's OK if it breaks apart, and it's fine if the sizes are uneven.

(3) Cut the processed cheese in half, mix the natto and pour the sauce over it.

(4) Place cheese, chicken breast, and natto on the spring roll wrapper and roll it up.

Image: Chie Ooto

If you roll too many, the natto will spill out of the skin when it's cooked (lol). If you roll 10 pieces evenly, little by little, you won't have any problems with the natto spilling out when you cook it!

(5) Add a little more oil than usual to a frying pan and fry the spring rolls over medium heat until golden brown.

The chicken fillets inside are cooked in the microwave, so it's very easy!

Recommended points

As you all know, chicken breast is a typical food source containing protein (※2).

Processed cheese contains not only calcium but also minerals such as zinc. (*3) Also, natto is a food that contains protein. (*3) It is a nutrient that you should definitely consume together with chicken breast.

It's a great dish for building and recovering muscle mass, and yet so simple! It's a favorite dish for my husband and kids, and a staple in our household!

2: Delicious with just one frying pan! Clam and sea bream acqua pazza

Image: Chie Ooto

[Ingredients] (Serves 2)
Sea bream...2 fillets
Clams...1 pack (around 200g)
Cherry tomatoes...6 pieces
Basil... 4-5 leaves (I use fresh basil, but dried basil is also fine)
Dill...a little (or nothing)
Garlic...1 clove
Olive oil...2 tablespoons
Water...50ml
Consomme powder...about 1 teaspoon (you can also use powdered Japanese soup stock)

<How to make>

(Preparation) Remove the sand from the clams.

Wash the shells by rubbing them together and place them in a bowl. Place the clams separately in a tray and add hot water of about 50 degrees (enough to cover the clams) and salt (2 tablespoons) to remove the sand.

You don't have to measure the water temperature exactly to 50 degrees, just turn on the water heater and use the warmest water. If you use boiling water, just add water and water in a 1:1 ratio. This is a method that can remove sand in 15 minutes even when you don't have much time, so we always use this method to quickly remove sand at home.

(1) Sprinkle salt on the sea bream fillets and heat olive oil and sliced garlic in a frying pan.

(2) When the garlic is fragrant, add the sea bream and saute over medium heat.

(3) Once one side is browned, flip it over, add clams, cherry tomatoes, basil, consomme and water, and then cover.

(4) Once the clams have opened, add the dill and simmer over low heat for about 30 seconds. It's done!

Recommended points

White wine or sake is often used for aquapazza, but I don't like the acidity very much, so I add water and enjoy it with consomme and clam broth.

Clams contain vitamin B12 (*4), which helps with protein synthesis. At the same time, you can also get some vegetables and herbs that contain vitamin C, which is even better!

3. Delicious and no-cook cooking! Tuna seaweed rolls

Image: Chie Ooto

[Ingredients] (Serves 2)
Tuna sashimi...about 150-200g
Red sprouts...1 pack
Myoga (ginger)...2 pieces
Perilla leaves・・・5 pieces
Sesame oil...1 tablespoon
Salt...a little
Roasted seaweed...about 3 sheets (I used the kind used for rice balls, about 5cm wide)
★Soy sauce...to taste
★Shichimi (seven spices)...to taste

<How to make>

(Preparation) Mix the marinade seasonings marked ★ together.

(1) Dice the tuna, sprinkle with salt, and marinate in sesame oil.

(2) After shredding the myoga, place the perilla leaves, sprouts, and myoga on the nori seaweed, then place the tuna on top and roll it up. It's done!

Adjust the amount so that it can be wrapped in nori. If you have a lot of filling left over, try adding more sheets of nori.

Recommended points

No cooking required, so it's a time-saving dish! It's delicious and packed with spices.

Tuna is a food that contains protein and vitamin B6 (※5). This recipe combines it with roasted nori (seaweed) that contains vitamin B12 (※6)!

What did you think? Protein is an essential nutrient in our lives, so let's consume it deliciously and wisely. (Text by Ooto Chie)

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