[Easy recipe] “Soup over rice” “chicken, avocado tomato soup” taught by a popular cooking researcher

Enriched with moisturizing essence in a soup that provides all nutrients

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In the dry winter, let's moisturize from the inside with a soup containing plenty of nutrients. Ms. Naoko Makino, registered dietitian and culinary researcher, explained in detail everything from the effects of the three major nutrients to recipes. Incorporating moisturizing essence into the soup that can take the whole nutrition "Soup over rice" that also serves as a staple food, main dish, and side dish is highly satisfying even by itself, and it is a perfect menu when you want to easily replenish nutrition. This time, we will introduce 3 recipes that specialize in nutrients that nurture moisture."Protein", which makes cells such as hair and nails as well as skin, is indispensable as a basic nutrient. "Vitamin B group" is also essential, and it can be expected to work to promote skin turnover, so it is useful for improving dry skin.Eggs, natto, mackerel, yellowtail, and sardines containing vitamin B2.Chicken and chicken containing vitamin B6. Tuna, bonito, and salmon are representative ingredients.Chicken and mackerel are good sources of protein at the same time, so it's a good idea to make good use of them.Also, it's important to take advantage of vitamins that have the effect of making the skin and mucous membranes strong and keeping the skin moist. A, C, and E” are also important. Beta-carotene, which is abundant in plant-based pumpkins, green vegetables, carrots, and broccoli, is actually converted into vitamin A in the body, which moisturizes the mucous membranes of the throat and nose. The vitamin E contained in pumpkins and avocados can be expected to have a moisturizing effect, and the vitamin C contained in broccoli, etc. has an antioxidant effect.I want to actively incorporate vitamins A, C, and E, which are packed with pleasant effects on the skin. Ingredients.In particular, water-soluble vitamin B group and vitamin C dissolve in water, so it's nice to be able to get all the nutrients in soup.And the right amount of oil is also important for moisturizing, and olive oil and sesame oil are the finishing touches. It's also good to put on ◎.In addition to increasing the richness, it also increases the absorption rate of β-carotene.All of them can be made in about 10 minutes, so please try them." ■ "Tomato soup with chicken and avocado" Essential for moisturizing and beautiful skin. The sourness of the vitamin-rich tomato matches the umami of the chicken, which contains no protein! Add in avocado, which contains vitamin E, and you've got an excellent, moisturizing soup! Protein/Vitamin B group: Chicken Vitamin A, C, E: Tomato juice, avocado Ingredients (for 2 people) Chicken breast... 1 small piece (200g) ● Avocado... 1 piece ● Garlic (crushed)... 1 piece ● Olive Oil...1 tablespoon ●Water/tomato juice...3/4 cup each ●Consomme granules...1 teaspoon ●Salt and pepper...appropriate amount of each ●Wheat flour...appropriate amount Cut into bite-sized pieces, sprinkle with salt and pepper, and lightly dust with flour. Peel the avocado, cut it in half lengthwise, remove the seed, cut it in half lengthwise, and cut it horizontally into 1 cm wide pieces. (2) Add olive oil and garlic to a frying pan and heat over low heat. When the garlic is fragrant, add chicken and fry over medium heat. When the chicken turns white around the edges, add the avocado and stir-fry briefly. (3) Add water, tomato juice, and consommé granules. Once boiling, reduce heat to low and simmer for 3-4 minutes. (4) After putting rice in a bowl, fill (3) and shake grated cheese. Sprinkle the chicken breast with flour before frying to keep the meat moist and moist. In addition, the umami of the soup soaks into the meat, enhancing the flavor. It is also recommended to have it as a soup pasta as an arrangement. ＼The person who taught me the recipe was Mr. Naoko Makino, a registered dietitian and culinary researcher. Naoko Makino／In addition to appearing on TV and writing books, she is active in a wide range of fields, including cooking classes and product development for companies. Recipes for diet and metabolic syndrome countermeasures are also popular. "Biteki" January 2022 issue Photo/Ikuko Soda Stylist/Masami Kisumi Illustration/Akiko Ishiyama Composition/So Masaki/Noriko Miyata (HATSU)

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