Steak (Pork shoulder steak with whole grain mustard sauce) | George's recipe transcription
George George / Jojiro ch's person Time required : 30minutes
えのきバターおじや｜40㎏瘦せたオートミール米化ダイエットレシピ【これぞう】さんのレシピ書き起こし
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Ingredients
- oatmeal : 30g
- enoki mushrooms : 1/2 pack
- Loosen up salad chicken : 100g
- (A) Water : 25ml
- (A) Adjusted soy milk : 25ml
- (A) Consomme : ひとつまみ
- (A) Chicken stock base : 小さじ1
- (A) Soy sauce : 小さじ1/2
- (A) salt : 適量
- (A) Garlic tube : 3cm程
- 卵 : 1個
- バター : 5g
- パセリ : 適量
Time required
15minutes
Procedure
-
1)
put in a container
00:15
Put oatmeal in container.
Cut the enoki mushrooms into desired sizes with scissors.
Add the loosened salad chicken and cut with scissors.
Add (A) and mix. -
2)
heat up
02:18
Cover 1 with plastic wrap.
Heat in the microwave at 500W for 3 minutes.
Break in the egg and mix.
Heat in the microwave at 500W for 2-3 minutes. -
3)
finish
03:44
Put butter on 2.
Sprinkle with parsley to finish.
Point
・The amount is for one person.
・The calorie is about 381 kcal.
・If you want to reduce calories, adjust the amount of oatmeal to 20g or use only egg whites.
・Protein intake of 30g or more.
・Oatmeal uses rolled oats.
・Soy milk and water should be 1:1.
・Adjust the amount of water and soy milk to your liking.
・Adjust the amount of butter to your liking.
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