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ã»é¶ãªãåè®<br />
ã»ãµãã¨ãã£ããã®åµç¼ã<br />
ã»åå¹²å¤§æ ¹ã®ãµã©ã<br />
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<p>2æ¥ç®ã®æ©ãã¯ã 4:31<br />
ã»é®ã¨èè¸ã®ãã¤ã«ç¼ã<br />
ã»ãã°ç¼¶å ¥ãããããµã©ã<br />
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(2ï½3人å)<br />
åå¹²å¤§æ ¹ã25g<br />
ãã ããã1/2æ¬<br />
ãã ã2ï½3æ<br />
å¡©æå¸ã5g<br />
ãã¨ãã¼ãºã大ãã2/3<br />
ããã¤ã(3)ã大ãã2/3<br />
ãããã¾ãä¸å³</p>
<p>â é¶ãªãåè® 1:04<br />
(2人å)<br />
é¶ã¢ã¢ã300g<br />
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å¡©ã³ã·ã§ã¦ãå°ã <br />
ãªãã2æ¬(180g)<br />
çæ ç²ã大ãã2<br />
æ²¹ã大ãã1/2ï½<br />
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ã»ãã¾æ²¹ã大ãã1/2<br />
ã»ç ç³ã大ãã1<br />
ã»ãé ¢ã大ãã1.5<br />
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(2人å)<br />
ãã¾ãã2å<br />
ãã£ããã1ï½2æ<br />
ãã°ã®æ°´ç ®ç¼¶ãç´1/3缶(ç´40g)<br />
ç½ã ãã大ãã1/2<br />
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æ²¹æãã1/4æ<br />
ãã®ãã20g<br />
ä¹¾ç¥ã«ãããããã大ãã1<br />
æ°´ã400ml<br />
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å³åã大ãã2</p>
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(2ï½3人å)<br />
å°æ¾èã2æ ª(ç´130g)<br />
人åã25g<br />
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ã»ç ç³ãå°ãã1/2ï½<br />
ã»ã¿ãããå°ãã1/2<br />
ã»ãããããå°ãã1å¼±<br />
ã»ãããã¾ã大ãã1.5</p>
<p>â ãã°ç¼¶å ¥ãããããµã©ã 5:17<br />
(2ï½3人å)<br />
ãããããã1ï½2å(150g)<br />
ãã°ã®æ°´ç ®ç¼¶ã1/3缶(ç´40g)<br />
ãã¼ã³ã³ã4æ<br />
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ãã¨ãã¼ãºã大ãã2<br />
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å°æ¾èã1æ ª(40g)<br />
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ã»é¶ã²ãèã200g<br />
ã»è±è ã100g<br />
ã»é¶ã¬ã©ãå°ãã1/2<br />
ã»ãã¨ãã¼ãºã大ãã1/2<br />
ã»é ãå°ãã1/2<br />
ã»ãã³ç²ã大ãã1<br />
ã»å¡©ã³ã·ã§ã¦ãé©é<br />
ã¹ã¼ã<br />
ã»æ°´ã600ml<br />
ã»é¶ã¬ã©ã大ãã1<br />
ã»é ã大ãã1/2<br />
ã»ããããã大ãã1<br />
ã»ãªã¤ã¹ã¿ã¼ã½ã¼ã¹ãå°ãã1<br />
ã»ãããçå§ãå°ãã1/2</p>
<p>â éã®ãã¤ã«ç¼ã 7:25<br />
(2人å)<br />
å¡©é®ã2åã<br />
çããã1/4ç<br />
èè¸ã1/2ããã¯ï½<br />
é ã大ãã1/2<br />
ããããã大ãã1/2<br />
ãã¿ã¼ã15g</p>
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<p>#ä¸æ±ä¸è<br />
#ç®ç«ã¬ã·ã<br />
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【2日間の献立レシピ】野菜、お肉と気楽に使えるお魚でバランスごはん
