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鶏むね肉で筋肉弁当を平日5日分まとめて作り置き。 高タンパク低脂質なダイエット向きの鶏むね肉を使って、トマト煮を作ったよ 筋トレしてる人もしてない方にでも、美味しく低カロリーで食べられます♪ 使用しているのは ジップロックコンテナ正方形型の700mlです。 【材料】 たまねぎ 1個 ぶなしめじ 1つ 鶏むね肉 2枚 トマト缶orトマトピューレ 1つ 水 100ml コンソメ 大さじ1 おからパウダー 大さじ1 ①たまねぎ1個は薄切りにする。 鶏むね肉は脂質やカロリーを抑えるために皮や余分な脂肪分をとり、食べやすい大きさに小さく切る ②鍋またはフライパンに、たまねぎ、ぶなしめじ 、 鶏むね肉、トマト缶(orトマトピューレ)、水100ml をいれ、混ぜてフタをし中火で5分煮る ③フタをあけ、混ぜて再度4〜5分煮る ④鶏むね肉にしっかりと火が通ったら、コンソメ大さじ1と、とろみ付けにおからパウダー大さじ1を入れて とろみがついたら完成。 お弁当に詰める時は、クッキングシートを 敷いてトマト煮を入れると、ご飯がべちゃべちゃにならずに済みます。 ⭐️ポイント⭐️ 全ての具材が完全に冷めてからフタ
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鶏むね肉で筋肉弁当を平日5日分まとめて作り置き。 高タンパク低脂 …
379.7K viewsFeb 22, 2024
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