レシピ動画

【料理 レシピ】野菜多めでヘルシーな3日間の夜ご飯献立レシピ【2人前】

<p><div class&equals;'vbp-16-9'><div class&equals;"video"><iframe width&equals;"200" height&equals;"113" src&equals;"https&colon;&sol;&sol;www&period;youtube&period;com&sol;embed&sol;IqGs3BPcxJY&quest;feature&equals;oembed" frameborder&equals;"0" allow&equals;"accelerometer&semi; autoplay&semi; clipboard-write&semi; encrypted-media&semi; gyroscope&semi; picture-in-picture" allowfullscreen><&sol;iframe><&sol;div><&sol;div>&NewLine;<&sol;p>&NewLine;<p>&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;<br &sol;>&NewLine;【1日目の晩御飯の献立】<br &sol;>&NewLine;00&colon;00 本日のお買い物リスト<br &sol;>&NewLine;00&colon;12 1日目:オクラの胡麻和え<br &sol;>&NewLine;01&colon;49 1日目:砂肝のねぎ塩焼き<br &sol;>&NewLine;04&colon;34 1日目:ミックスサラダ<br &sol;>&NewLine;05&colon;12  2日目:夏野菜のグリルサラダ<br &sol;>&NewLine;06&colon;33  2日目:ゴーヤチャンプルー<br &sol;>&NewLine;09&colon;07  2日目:ゴーヤーの中綿とキャベツの味噌汁<br &sol;>&NewLine;09&colon;20  2日目:こんにゃくの甘辛炒め<br &sol;>&NewLine;10&colon;37  3日目:ミモザサラダ<br &sol;>&NewLine;12&colon;34  3日目:エビチリ<br &sol;>&NewLine;14&colon;35  3日目:しいたけと卵のスープ<&sol;p>&NewLine;<p>&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;<br &sol;>&NewLine;【お買い物リスト】<br &sol;>&NewLine;・ミニこんにゃく(130g)<br &sol;>&NewLine;・豆腐(80g×4個セット)<br &sol;>&NewLine;・豚小間肉(150g)<br &sol;>&NewLine;・砂肝(200~250g)<br &sol;>&NewLine;・きゅうり(1本)<br &sol;>&NewLine;・なす(1本)<br &sol;>&NewLine;・長ネギ(1本)<br &sol;>&NewLine;・ゴーヤー(1本)<br &sol;>&NewLine;・大根(1&sol;3本)<br &sol;>&NewLine;・サラダミックス(1袋)<br &sol;>&NewLine;・レタス(1&sol;2玉)<br &sol;>&NewLine;・ブロッコリー(1&sol;2株)<br &sol;>&NewLine;・オクラ(1パック)<br &sol;>&NewLine;・ミニトマト(1パック)<br &sol;>&NewLine;・にんにく(1玉)<br &sol;>&NewLine;・しいたけ(1パック)<br &sol;>&NewLine;・なめこ(1袋)<br &sol;>&NewLine;・むきエビ(170g)<&sol;p>&NewLine;<p>【家にあった主な食材】<br &sol;>&NewLine;・鷹の爪<br &sol;>&NewLine;・ごま<br &sol;>&NewLine;・バラ海苔<br &sol;>&NewLine;・その他調味料<br &sol;>&NewLine;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;<br &sol;>&NewLine;【使用した食材】<br &sol;>&NewLine;※動画内砂糖は全てラカントを使用しています<br &sol;>&NewLine;1日目<br &sol;>&NewLine;《オクラの胡麻和え》<br &sol;>&NewLine;・オクラ 5本<br &sol;>&NewLine;・砂糖  小さじ1&sol;2<br &sol;>&NewLine;・醤油  大さじ1&sol;2<br &sol;>&NewLine;・ごま  大さじ1&sol;2<&sol;p>&NewLine;<p>《砂肝のねぎ塩焼き》 <br &sol;>&NewLine;・砂肝      200~250g<br &sol;>&NewLine;・オリーブオイル 大さじ1<br &sol;>&NewLine;・レタス     1&sol;4玉<br &sol;>&NewLine;<ねぎ塩だれ><br &sol;>&NewLine;・長ネギ      1&sol;2本<br &sol;>&NewLine;・鶏ガラスープの素 小さじ1&sol;2<br &sol;>&NewLine;・ごま油      大さじ1&period;5<br &sol;>&NewLine;・塩        ひとつまみ<br &sol;>&NewLine;・コショウ     少々<&sol;p>&NewLine;<p>《ミックスサラダ》<br &sol;>&NewLine;・サラダミックス 1袋      <br &sol;>&NewLine;・マヨネーズ   大さじ2<br &sol;>&NewLine;・めんつゆ    小さじ1&sol;2<&sol;p>&NewLine;<p>《なめこと海苔の味噌汁》<br &sol;>&NewLine;・なめこ   1袋<br &sol;>&NewLine;・バラ海苔  ひと掴みずつ<br &sol;>&NewLine;・水     300㏄<br &sol;>&NewLine;・だしパック 1袋<br &sol;>&NewLine;・味噌    大さじ1~2<&sol;p>&NewLine;<p>2日目<br &sol;>&NewLine;《夏野菜のグリルサラダ》<br &sol;>&NewLine;・オリーブオイル 大さじ3<br &sol;>&NewLine;・酒       大さじ1<br &sol;>&NewLine;・塩       ひとつまみ<br &sol;>&NewLine;・コショウ    少々<br &sol;>&NewLine;・にんにく    1カケ<br &sol;>&NewLine;・なす      1本<br &sol;>&NewLine;・おくら     3本<br &sol;>&NewLine;・ミニトマト   4個<br &sol;>&NewLine;・ブロッコリー  6房<br &sol;>&NewLine; <br &sol;>&NewLine;《ゴーヤーチャンプルー》<br &sol;>&NewLine;・ゴーヤー  1本<br &sol;>&NewLine;・豆腐    160g<br &sol;>&NewLine;・卵     2個<br &sol;>&NewLine;・豚小間肉  150g<br &sol;>&NewLine;・だしパック 1袋(4回に分けて入れる)<br &sol;>&NewLine;・塩     3回に分ける&sol;1回目(豆腐)少々、2回目(ゴーヤー)小さじ1&sol;2~1&sol;3、3回目(豚肉)小さじ1&sol;3<br &sol;>&NewLine;・醤油    大さじ1&sol;2<&sol;p>&NewLine;<p>《ゴーヤーの中綿とキャベツの味噌汁》<br &sol;>&NewLine;・ゴーヤーの中綿 1本分<br &sol;>&NewLine;・サラダミックス 昨日残った分<br &sol;>&NewLine;・水       300㏄<br &sol;>&NewLine;・だしパック   1袋<br &sol;>&NewLine;・味噌      大さじ1~2<&sol;p>&NewLine;<p>《こんにゃくの甘辛炒め》<br &sol;>&NewLine;・ミニこんにゃく 130g&sol;1枚<br &sol;>&NewLine;・醤油      大さじ1<br &sol;>&NewLine;・酒       大さじ1&sol;2<br &sol;>&NewLine;・砂糖      小さじ1<br &sol;>&NewLine;・だし      小さじ1<br &sol;>&NewLine;・鷹の爪     1本<br &sol;>&NewLine;・ごま      好きなだけ<&sol;p>&NewLine;<p>3日目<br &sol;>&NewLine;《ミモザサラダ》<br &sol;>&NewLine;・ゆで卵    1個<br &sol;>&NewLine;・きゅうり   1本<br &sol;>&NewLine;・大根     10cm位<br &sol;>&NewLine;・レタス    1&sol;8玉<br &sol;>&NewLine;・ミニトマト  6個<br &sol;>&NewLine;・ブロッコリー 5房<br &sol;>&NewLine;<ドレッシング><br &sol;>&NewLine;・牛乳    大さじ1<br &sol;>&NewLine;・マヨネーズ 大さじ2<br &sol;>&NewLine;・粉チーズ  大さじ1<br &sol;>&NewLine;・塩     少々<br &sol;>&NewLine;・コショウ  少々<&sol;p>&NewLine;<p>《エビチリ》<br &sol;>&NewLine;・むきエビ 170g<br &sol;>&NewLine;・長ネギ  1&sol;3本<br &sol;>&NewLine;・レタス  1&sol;8玉<br &sol;>&NewLine;・にんにく 1カケ<br &sol;>&NewLine;・ごま油  大さじ1<br &sol;>&NewLine;・豆板醤  小さじ1~<br &sol;>&NewLine;<合わせ調味料><br &sol;>&NewLine;・砂糖       小さじ1&sol;2<br &sol;>&NewLine;・鶏ガラスープの素 小さじ1&sol;2<br &sol;>&NewLine;・醤油       小さじ1<br &sol;>&NewLine;・ケチャップ    大さじ2<br &sol;>&NewLine;・水        大さじ2<&sol;p>&NewLine;<p>《しいたけと卵のスープ》<br &sol;>&NewLine;・しいたけ    2枚<br &sol;>&NewLine;・卵       1個<br &sol;>&NewLine;・水       300㏄<br &sol;>&NewLine;・創味シャンタン 5g<&sol;p>&NewLine;<p>&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;&origof;<br &sol;>&NewLine;◆チャンネル登録はこちらから<br &sol;>&NewLine;https&colon;&sol;&sol;www&period;youtube&period;com&sol;channel&sol;UCljyIC9HROklDMyo4AV&lowbar;lwQ<&sol;p>&NewLine;<p>&num;献立 &num;料理 #レシピ<&sol;p>&NewLine;&NewLine;

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