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【傑作】オートミール豆腐ハンバーグ|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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132本

材料

  • Cotton tofu : 1/2 chome
  • オートミール(ロールドタイプ) : 30g
  • 全卵 : 1個
  • 卵白 : 1個
  • (A) Tube garlic : 適量
  • (A) Japanese-style dashi stock : 小さじ1
  • (A) Salt and pepper : 少々
  • (B) Soy sauce : 大さじ1
  • (B) Mirin : 大さじ2
  • (B) Cooking sake : 大さじ1
  • (B) Gochujang : 適量

所要時間

20分

手順

  1. 1) Drain the tofu 00:06

    Wrap the cotton tofu in kitchen paper and heat it in the microwave at 600W for 1 minute and 40 seconds.
    After heating, open the kitchen paper and remove the rough heat.

  2. 2) Prepare the oatmeal 00:17

    Place the bowl on the scale and weigh the oatmeal.
    Add water (not included in the amount) until the oatmeal is soaked and mix.
    Heat at 600W for 2 minutes and 30 seconds in the microwave.
    After heating, remove the rough heat.

  3. 3) Make seeds 01:11

    Put whole eggs and egg whites in a bowl, and add (A), 1 cotton tofu, and 2 oatmeal.
    Use a spoon to make the tofu finer while leaving some shape.

  4. 4) ソースを作る 02:14

    器に(B)を入れ、混ぜる。

  5. 5) 焼く 02:39

    Heat a frying pan over medium heat, sprinkle with olive oil (not included in the amount), and pour 1/3 of the seeds of 3.
    Bake on medium heat for 1 minute while shaping.
    After that, reduce the heat to low and bake for 2 minutes, then turn it over.
    Bake on low heat for 3 minutes while sprinkling 4 sauces.
    Transfer to a plate and sprinkle with 4 sauces to complete.

Point

-By using the rolled type, the egg is coated and the texture becomes like meat and it becomes delicious.
-A quick type can be used as a substitute.
・ If the amount of water in the oatmeal is high, it will easily crumble, so heat it in the microwave for a long time.
・ Since the yolk of the egg contains lipids, one removes the yolk.
・ Put the remaining yolk in a bowl of mirin (1/2 teaspoon) and soy sauce (1 and 1/2 teaspoon) and soak in the refrigerator overnight. The next day, you can eat it by sprinkling it on natto oatmeal.
・ Add gochujang to the sauce to add depth to the taste. Also, gochujang has almost no lipids.
・ In step 5, you may use your favorite oil instead of olive oil.
・ By sprinkling the sauce in the middle of baking, it soaks into the inside and finishes fragrantly.
・ Low fat and high protein. The cotton tofu is also satisfying to eat, and even one piece can give you a feeling of fullness.

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