和え物（トマトと木綿豆腐のめんつゆ塩昆布和え）｜あさごはんチャンネルさんのレシピ書き起こし
あさごはんチャンネル Time required : 5minutes
#Seafood dishes
#pottery
#Tofu dish
#Side dishes
#Popular YouTuber (more than 100,000 registered users)
#diet
#Low carb
#Easy
グラタン（サバ缶とトマトの豆腐グラタン）｜1型糖尿病masaの低糖質な日常さんのレシピ書き起こし
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Ingredients
- Canned mackerel boiled in water : 1 can
- 木綿豆腐 : 300g
- カットトマト : 150g
- とろけるチーズ : 50g
- (A)顆粒コンソメ : 小さじ2
- (A)ニンニクチューブ : 少々
- (A)塩 : 少々
- (A)黒胡椒 : 少々
- 黒胡椒 : 少々
Time required
20minutes
Procedure
-
1)
Preparing firm tofu
01:01
Cut firm tofu into bite-sized pieces.
-
2)
make the sauce
01:16
Put the canned mackerel, cut tomatoes, and (A) in a bowl.
Break the mackerel in the canned mackerel into easy-to-eat pieces and mix. -
3)
bake
01:47
Arrange 1 in a heat-resistant container.
Multiply by 2.
Top with melted cheese.
Sprinkle with black pepper.
Bake in a toaster at 250 degrees for about 12 minutes to complete.
Point
・Recipe for low-sugar, high-protein canned mackerel and tofu gratin with tomato.
・The amount is for two people.
・Carbohydrate content per serving is 5.3g.
・Use a deep heat-resistant container.
・Preheat the toaster to 250 degrees.
・Because it uses firm tofu as the main ingredient, it is an ideal recipe for dieting.
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