<p><div class="video"><iframe width="200" height="113" src="https://www.youtube.com/embed/_RpB3RjCodM?feature=oembed" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe></div></p>
<p>å·èµï¼å·åä½ãç½®ã11åããã©ã³ã¹è¯ãè©°ãã¦ã1é£ããã±ã質20g以ä¸ï¼<br />
å¿ããæ¯æ¥ã§ãããã¿ãåµã使ã£ã¦ããã±ã質ããã£ããåãããå¼å½ãããããç´¹ä»ãã¾ãã<br />
æå¾ã«ãå¼å½ã®è©°ãæ¹ãç´¹ä»ãã¦ãã¾ããã</p>
<p>â»ä½ãç½®ãã¯2ã3æ¥ã®å·èµä¿åãä½ãç½®ãå·åã¯2é±éã®ä¿åãå¯è½ã§ãã<br />
ãã¡ãã¯ã2ãï¼äººåã®åéã®ã¬ã·ãã§ãã</p>
<p>***</p>
<p>ï¼ç®æ¬¡ï¼ããã±ã質é&#038;ä¿åæéï¼ï¼<br />
0:00 ãªã¼ããã³ã°<br />
0:11 éèãåãã»ä¸ãããã<br />
1:32 ã³ã³ã½ã¡ç ®åµâ <br />
1:49 ããã¿ãã¯ã«ã¹/æ¥å·»ãâ <br />
2:17 ã«ãªãã©ã¯ã¼ã³ããã±â <br />
2:36 ã³ã³ã½ã¡ç ®åµâ¡<br />
2:48 ã«ããã»ãããè<br />
4:04 ãµã¼ã¢ã³ãã«ã¿â <br />
4:29 ããã¿ãã¯ã«ã¹/æ¥å·»ãâ¡<br />
4:37 ã«ãªãã©ã¯ã¼ãµã©ãâ /ã«ãªãã©ã¯ã¼ã³ããã±â¡<br />
4:48 ã³ã³ã½ã¡ç ®åµâ¢<br />
4:51 ã«ãªãã©ã¯ã¼ãµã©ãâ¡/ã«ãªãã©ã¯ã¼ã³ããã±â¢<br />
5:58 ããã¿ãã¯ã«ã¹/æ¥å·»ãâ¢<br />
7:54 ãµã¼ã¢ã³ãã«ã¿â¡<br />
9:07 ããã·ã¥ã«ã¼ã ã®ã¨ã¹ããã¯ç ®<br />
9:41 é¶å¡©ãã¼ã<br />
10:30 ã²ããã®çãç ®/ã¯ããºããã¼ã°<br />
11:27 ã³ã³ã½ã¡ç ®åµâ£<br />
12:03 ã«ãªãã©ã¯ã¼ã³ããã±â£<br />
12:22 ã¯ããºããã¼ã°â¡<br />
13:35 ããã·ã¥ã«ã¼ã ã®ã¨ã¹ããã¯ç ®â¡<br />
13:52 é¶å¡©ãã¼ãâ¡<br />
14:05 1æ¥ç® ãµã¼ã¢ã³ãã«ã¿å¼å½<br />
14:56 2æ¥ç® ã¯ããºããã¼ã°å¼å½<br />
16:17 3æ¥ç® é®ã®æ··ãã飯å¼å½<br />
17:22 4æ¥ç® 2è²å¼å½<br />
18:08 5æ¥ç® ã¬ããªå¼å½</p>
<p>***</p>
<p>ã詳ããã¬ã·ãã¯ãã¡ãã<br />
ï¼ãµã¼ã¢ã³ãã«ã¿ï¼<br />
ã»é®…2åã<br />
ã»èåç²…é©é<br />
ã»åµ…1å<br />
ã»ç²ãã¼ãº…大ãã1æ¯<br />
ã»å¡©ããããã…åå°ã <br />
ã»ãµã©ãæ²¹…大ãã1æ¯<br />
â é®ãä¸å£å¤§ã«åãã¾ãã<br />
â¡å¡©ï¼åéå¤ï¼ãå°ã ãµãã10åã»ã©ç½®ãã¦æ°´æ°ãæãåããå°éº¦ç²ãå ¨ä½ã«ã¾ã¶ãã¾ãã<br />
â¢ãã¦ã«ã«åµãç²ãã¼ãºãå¡©ãããããæ··ãåãããé®ãããããã¾ãã<br />
â£ãã©ã¤ãã³ã«ãµã©ãæ²¹ãå¼ãã¦ç±ããâ¢ã®é®ã両é¢ããç¼ãããå®æã§ããæ¸ æ½ãªä¿å容å¨ã«å ¥ããå·èµåº«ã§ä¿åãã¦2.3æ¥ãç®å®ã«å¬ãä¸ãã£ã¦ãã ããã</p>
<p>ï¼ã³ã³ã½ã¡ç ®åµï¼<br />
ã»åµ…4å<br />
ã»æ°´…100cc<br />
ã»ã³ã³ã½ã¡…å°ãã2æ¯<br />
ã»ã¿ãã…大ãã1æ¯<br />
ã»ãããã…大ãã1æ¯<br />
â éã«æ°´ãå ¥ãã¦æ²¸é¨°ãããåµãå ¥ãã¦10åãã§ã¾ãã<br />
â¡æ°´ã調å³æããã¹ã¦æ··ãåããã¾ãã<br />
â¢åµãå·ããã¦æ®»ãããã¾ãã<br />
â£ã¸ããã¼ä»ãä¿åè¢ã«åµããããå ¥ãã¦ä¸æ©ä»¥ä¸å¯ããã¦å®æã§ããå·èµåº«ã§ä¿åãã¦2.3æ¥ãç®å®ã«å¬ãä¸ãã£ã¦ãã ããã</p>
<p>ï¼ã²ããã¨æè±ã®çãç ®ï¼<br />
ã»è½ã²ãã…10g<br />
ã»å·åæè±…50g<br />
ã»(a)ãããã…å°ãã2æ¯<br />
ã»(a)é …å°ãã1æ¯<br />
ã»(a)ç ç³…å°ãã1æ¯<br />
ã»(a)ã¿ãã…大ãã1æ¯<br />
â ã²ãããæ°´ã§æ»ããããã«ããã¦æ°´æ°ãåãã¾ãã<br />
â¡ãã©ã¤ãã³ã«ã²ãããå ¥ãã¦ä½åãªæ°´åãé£ã°ãããã«çãã¾ãã<br />
â¢æè±ã(a)ãå ãã¦ç ®è©°ããæ¸ æ½ãªå®¹å¨ã«å ¥ãã¦ç²ç±ãã¨ãã¾ããï¼ã¯ããºããã¼ã°ç¨ã«1/3éåããï¼<br />
â£ã¬ã¢ã³ææ±ãç ç³ãå¡©ããããããå ãã¦æ··ãåããããå®æã§ããæ¸ æ½ãªä¿å容å¨ã«å ¥ããå·èµåº«ã§ä¿åãã¦2.3æ¥ãç®å®ã«å¬ãä¸ãã£ã¦ãã ããã</p>
<p>ï¼ã²ããã®ã¯ããºããã¼ã°ï¼<br />
ã»ã²ããã¨æè±ã®ãµã©ã…20g<br />
ã»ã¯ããºã…1æ<br />
ã»é¶ã²ãè…250g<br />
â ã²ãããµã©ããææããã¹ã¦æ··ãåããã¾ã.<br />
â¡å¤©æ¿ã«ã¢ã«ããã¤ã«ãæ·ãã¦ããã¼ã¹ã¿ã¼200âã§15åã»ã©ç¼ãã¦å®æã§ããæ¸ æ½ãªä¿å容å¨ã«å ¥ããå·èµåº«ã§ä¿åãã¦2.3æ¥ãç®å®ã«å¬ãä¸ãã£ã¦ãã ããã</p>
<p>ï¼ã«ãªãã©ã¯ã¼ãµã©ãï¼<br />
ã»ã«ãªãã©ã¯ã¼…1æ ª<br />
ã»ãã¨ãã¼ãº…大ãã2æ¯<br />
ã»ç²ãã¹ã¿ã¼ã…å°ãã2æ¯<br />
â ã«ãªãã©ã¯ã¼ã¯å°æ¿ã«åãã¦ãã¦ã«ã«å ¥ãã¾ããæ¿¡ããã¼ãã¼ããã¶ãã¦ã©ãããããã¬ã³ã¸600Wã§5åã»ã©å ç±ãã¾ãã<br />
â¡ããã·ã£ã¼ã§æ½°ãããã¨ãã¼ãºããã¹ã¿ã¼ããé ¢ãå ¥ãã¦æ··ãåããããå®æã§ãã</p>
<p>ï¼æ²¹æãã®ã«ãªãã©ã¯ã¼ã³ããã±ï¼<br />
ã»ã«ãªãã©ã¯ã¼ãµã©ã<br />
ã»æ²¹æã…2æ<br />
ã»ãµã©ãæ²¹…大ãã1æ¯<br />
â æ²¹æãã®ä¸ãè箸ã§è»¢ããã¦2çåã«ãã¾ãã<br />
â¡æ²¹æããè£è¿ããã«ãªãã©ã¯ã¼ãµã©ããè©°ãã¾ãã<br />
â¢ãã©ã¤ãã³ã«ä¸¦ã¹ãç¼ãè²ãã¤ãã¾ã§ç¼ãããå®æã§ããã¸ããã¼ä»ãä¿åè¢ã«å ¥ããå·å庫ã§2é±éãç®å®ã«å¬ãä¸ãã£ã¦ãã ããã</p>
<p>ï¼ããã¿ã¨ãããã³ãªã¼ã®ãã¯ã«ã¹ï¼<br />
ã»ããã¿…1æ¬<br />
ã»é …大ãã1æ¯<br />
ã»å¡©…å°ã <br />
ã»ãããã³ãªã¼…2/3æ ª<br />
ã»æ°´…200cc<br />
ã»é ¢…100cc<br />
ã»ç 糅大ãã3æ¯<br />
ã»å¡©…å°ãã1æ¯<br />
ã»ç²æ½ãé»ãããã…å°ãã1/2æ¯<br />
ã»èµ¤åè¾å…1æ¬<br />
â ããã¿ã¯çãã¨ããä¸å£å¤§ã«åãã¾ããèç±å®¹å¨ã«ãããé ãå¡©ã§ä¸å³ãã¤ãã¦ã¬ã³ã¸600Wã§2åå ç±ãã¾ãã<br />
â¡ãããã³ãªã¼ã¯å°æ¿ã«åããã¬ã³ã¸ã§2~3åå ç±ãã¾ããï¼1/3éåããï¼<br />
â¢éã«èª¿å³æãå ¥ãã¦ä¸ç ®ç«ã¡ãããããç±ããã¡ã«æ¸ æ½ãªå®¹å¨ã«å ¥ãã¦ãç²ç±ãã¨ããå·èµåº«ã§ä¿åãã¾ããæ¸ æ½ãªä¿å容å¨ã«å ¥ããå·èµåº«ã§ä¿åãã¦2.3æ¥ãç®å®ã«å¬ãä¸ãã£ã¦ãã ããã </p>
<p>ï¼ããã¿ã¨ãããã³ãªã¼ã®æ¥å·»ãï¼<br />
ã»ããã¿…1æ¬<br />
ã»é …大ãã1æ¯<br />
ã»å¡©…å°ã <br />
ã»ãããã³ãªã¼…1/3æ ª<br />
ã»æ¥å·»ãã®ç®…2æ<br />
ã»ç²ãã¼ãº…é©é<br />
ã»é»ãããã…é©é<br />
â ããã¿ã¯çãã¨ããä¸å£å¤§ã«åãã¾ããèç±å®¹å¨ã«ãããé ãå¡©ã§ä¸å³ãã¤ãã¦ã¬ã³ã¸600Wã§2åå ç±ããæã§å²ãã¾ãã<br />
â¡æ¥å·»ãã®ç®ã¯4çåã«åãã¾ãã<br />
â¢ããã¿ããããã³ãªã¼ãç²ãã¼ãºãé»ãããããå ¥ãã¦å·»ãä¸ãã¾ãã<br />
â£ãã©ã¤ãã³ã«1cmã»ã©ã®æ²¹ãå¼ãã¦ç±ãã両é¢ç¼ãè²ãã¤ãã¾ã§ããç¼ã«ãããå®æã§ããç²ç±ãã¨ããã¸ããã¼ä»ãä¿åè¢ã«å ¥ããå·å庫ã§2é±éãç®å®ã«å¬ãä¸ãã£ã¦ãã ããã</p>
<p>ï¼ã«ããã»ãããèï¼<br />
ã»ã»ãããè…1æ<br />
â ã»ãããèã¯1åã»ã©è¹ã§ãæ°´æ°ãçµãã3~4cmé·ãã«åã£ã¦ã©ããã§å°åãã«å ã¿ãå·åä¿åãã¾ããã¸ããã¼ä»ãä¿åè¢ã«å ¥ããå·å庫ã§2é±éãç®å®ã«å¬ãä¸ãã£ã¦ãã ããã </p>
<p>ï¼ããã·ã¥ã«ã¼ã ã¨ãããªã«ã®ã¨ã¹ããã¯ç ®ï¼<br />
ã»ããã·ã¥ã«ã¼ã …100g<br />
ã»èµ¤ãããªã«…1/2å<br />
ã»ããããããããã…å°ãã1æ¯<br />
ã»é …大ãã2æ¯<br />
ã»ã¿ãã…大ãã1æ¯<br />
ã»ãã³ãã©ã¼…大ãã1ã¨1/2æ¯<br />
ã»é¶ã¬ã©ã¹ã¼ãã®ç´ …å°ãã1/2æ¯<br />
â ããã·ã¥ã«ã¼ã ã¯ç³ã¥ããé¤ãã¦4çåã«åãã¾ãããããªã«ã¯ä¸å£å¤§ã«ä¹±åããã¾ãã<br />
â¡ãã©ã¤ãã³ã«ãµã©ãæ²¹ãå¼ãã¦ç±ããâ ãå ãã¦çãåããã¾ãã<br />
â¢èª¿å³æãå ãã¦æ°´åãå°ãªããªãã¾ã§ç ®è©°ãããç²ç±ãã¨ã£ã¦ã¸ããã¼ä»ãä¿åè¢ã«å ¥ããå·å庫ã§2é±éãç®å®ã«å¬ãä¸ãã£ã¦ãã ããã</p>
<p>ï¼é¶å¡©ãã¼ãï¼<br />
ã»é¶ã²ãè…300g<br />
ã»ã¿ãã…大ãã1æ¯<br />
ã»é …大ãã1æ¯<br />
ã»é¶ã¬ã©ã¹ã¼ãã®ç´ …å°ãã1/2æ¯<br />
ã»å¡©…å°ãã1/3æ¯<br />
ã»ãã¾æ²¹…大ãã1æ¯<br />
â ãã©ã¤ãã³ã«ãã¾æ²¹ãã²ããé¶ã²ãèãå ¥ãä¸ç«ã§5åã»ã©çãã調å³æãå ãã¦æ±æ°ããªããªãã¾ã§çãã¾ãã<br />
â¡ç²ç±ãåããã¸ããã¼ä»ãä¿åè¢ã«å ¥ããå·å庫ã§2é±éãç®å®ã«å¬ãä¸ãã£ã¦ãã ããã&#8221; </p>
<p>***<br />
ï¼¼ãã®ä»ããããã®å¼å½åç»ã¯ãã¡ã♪ï¼</p>
<p>ãå·åãå¼å½ãããã8åã¾ã¨ãã¦ä½ãç½®ãï¼5æ¥éã®ãå¼å½ä½ããã©ã¯ã«ãªã♪<br />
<amp-youtube layout="responsive" width="500" height="281" data-videoid="r6pJ6Ae-3e0" data-param-t="3s" title="ãå·åãå¼å½ãããã8åã¾ã¨ãã¦ä½ãç½®ãï¼5æ¥éã®ãå¼å½ä½ããã©ã¯ã«ãªã♪ï½é±æ«ä½ãç½®ã"><a placeholder href="https://www.youtube.com/watch?v=r6pJ6Ae-3e0&;t=3s"><img src="https://i.ytimg.com/vi/r6pJ6Ae-3e0/hqdefault.jpg" layout="fill" object-fit="cover" alt="ãå·åãå¼å½ãããã8åã¾ã¨ãã¦ä½ãç½®ãï¼5æ¥éã®ãå¼å½ä½ããã©ã¯ã«ãªã♪ï½é±æ«ä½ãç½®ã"></a></amp-youtube></p>
<p>ããå¼å½ãããã¬ã·ãããã³ããªè§£æ¶ï¼ç·ã®ãããã®ã¢ã¤ãã¢9é¸ï¼ãã¼ãã³ã»ã»ãããèã»ãããã³ãªã¼ã§ç°¡åã¬ã·ã♪<br />
<amp-youtube layout="responsive" width="500" height="281" data-videoid="0BkwsyVgb8U" title="ããå¼å½ãããã¬ã·ãããã³ããªè§£æ¶ï¼ç·ã®ãããã®ã¢ã¤ãã¢9é¸ï¼ãã¼ãã³ã»ã»ãããèã»ãããã³ãªã¼ã§ç°¡åã¬ã·ã♪"><a placeholder href="https://www.youtube.com/watch?v=0BkwsyVgb8U"><img src="https://i.ytimg.com/vi/0BkwsyVgb8U/hqdefault.jpg" layout="fill" object-fit="cover" alt="ããå¼å½ãããã¬ã·ãããã³ããªè§£æ¶ï¼ç·ã®ãããã®ã¢ã¤ãã¢9é¸ï¼ãã¼ãã³ã»ã»ãããèã»ãããã³ãªã¼ã§ç°¡åã¬ã·ã♪"></a></amp-youtube></p>
<p>ãããã2å㧠3æ¥åï¼ããªã ã¬ãå¼å½ã»ããã³ãã²ããå¼å½ã»ç §ãç¼ãããã³å¼å½<br />
https://www.youtube.com/watch?v=MAr7d&#8230;</p>
<p>ãããã2å㧠3æ¥åï¼ç¬¬2å¼¾ããã³ãã¼ã°å¼å½ã»ããããç¼ãå¼å½ã»èå·»ãã¢ã¹ãã©å¼å½<br />
https://www.youtube.com/watch?v=IQNbM&#8230;</p>
<p>ãããã2å㧠3æ¥åï¼ç¬¬3å¼¾ããã«ãã£ã¼ã¦ãã¤å¼å½ã»ãããªã¿ã³å¼å½ã»å°æ¾èèå·»ãå¼å½<br />
https://www.youtube.com/watch?v=BvdVb&#8230;</p>
<p>***</p>
<p>âãã£ã³ãã«ç´¹ä»â<br />
macaroniï¼ãã«ããï¼ã®æçåç»ãé ä¿¡ãããã£ã³ãã«ã§ãã<br />
ãé£ããã¯ãã¾ããç¬é¡ã®ããæ®ãããããã³ã³ã»ããã«ãç¯ç´ãæçãä½ãç½®ããªã©ä»ããæ´»ç¨ããããªãã¢ã¤ãã¢æºè¼ã®ã¬ã·ãåç»ããå±ããã¾ãã</p>
<p>æã ãã¼ããæã ã¯ã¦ãããã«ã<br />
å¿ããæ¯æ¥ãèªåãããæ®ããããã®ãæä¼ããã§ããã°å¬ããã§ãã<br />
åç»ã¸ã®ã³ã¡ã³ãã»ã¬ã·ãã®ãªã¯ã¨ã¹ãããå¾ ã¡ãã¦ããã¾ãã</p>
<p>âã¢ããªéå®ã®ã¬ã·ãåç»ã¨è¨äºãããã¾ãâ<br />
æçã¸ã£ã³ã«ã§æ¤ç´¢ã§ãã便å©ãªmacaroniã¢ããªã¯ãã¡ããããã¦ã³ãã¼ããã¦è¦ã¦ãã ããã☆<br />
https://t8hmv.app.goo.gl/EMPQ</p>
<p>âãã£ã³ãã«ç»é²ã¯ã³ãã©ã§ãâ<br />
https://www.youtube.com/channel/UC6vzXCyUFiz0wMF6aIe7Isg?sub_confirmation=1</p>
<p>âSNSã§ãæçåç»ã¨ã°ã«ã¡ãã¥ã¼ã¹ãæ¯æ¥é ä¿¡ãã¦ãã¾ãâ<br />
ã»instagram<br />
ãhttps://www.instagram.com/macaroni_news/<br />
ã»facebook<br />
ãhttps://www.facebook.com/macaroni.jp/<br />
ã»twitter<br />
ãhttps://twitter.com/macaroni_news</p>


【高たんぱく】1週間分作り置き｜お弁当おかず11品
