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【超簡単】激痩せオートミールお好み焼き|オートミールで痩せるチャンネル【ドムス】さんのレシピ書き起こし

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動画数
132本

材料

  • オートミール(クイックタイプ) : 30g
  • water : 150ml
  • 卵 : 2個
  • ほんだし : 小さじ1弱
  • 千切りキャベツ : 50g (or 1/8 ball)
  • Frozen seafood mix : 適量
  • (A) Source : 適量
  • (A) Green laver : 適量
  • (A) Katsuobushi : 適量
  • (A) Mayonnaise : 適量
  • ごま油 : 適量

所要時間

15分

手順

  1. 1) Heat the oatmeal 00:06

    Place the bowl on the scale, weigh the oatmeal, and add water.
    Add Hon-Dashi, mix gently with a spoon, and heat in the microwave for 2 minutes at 600W.
    After heating, leave it for 3 minutes to remove the rough heat.

  2. 2) Prepare 00:36

    Place the bowl on the scale and weigh the cabbage.
    Put the frozen seafood mix in a bowl and heat in the microwave at 600W for 2 minutes.

  3. 3) Make dough 01:37

    In a bowl of 2 cabbage, add 1 oatmeal and mix.
    Add one egg (whole egg) and the other egg white only and mix well.

  4. 4) 焼く 02:30

    Heat the frying pan over high heat, then set it to medium heat, grind it with sesame oil, and spread it all over.
    Pour in the dough from 3 and shape it.
    Place 2 seafood mixes and heat on medium heat for 2 minutes.
    When it gets grilled, turn it over, cover it, and steam it for 2 minutes.
    When both sides are browned, transfer to a plate and apply (A) to complete.

Point

・ Oatmeal can be rolled type.
・ You may use commercially available shredded cabbage or shredded cabbage yourself.
・ Low calorie type is recommended for sauce and mayonnaise.
・ Be sure to heat the frozen seafood mix because it will become watery unless it is heated in the microwave first.
・ By making only one egg white, lipids can be reduced and protein can be supplemented. It also adds to the bulk of okonomiyaki.
・ Mix soy sauce (1 and 1/2 teaspoon) and mirin (1/2 teaspoon) to make tamarijoyu. The remaining egg yolk can be put in a tamarijoyu, left in the refrigerator overnight, and placed on a natto oatmeal bowl.
・ If the seafood mix has been heated, it may be mixed with the dough first in step 3.
・ Because it uses oatmeal, it is medium-carbohydrate, gluten-free, and rich in dietary fiber and minerals.
・ High protein because it uses seafood mix, whole egg, and egg white.

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