高たんぱく質塩分カット豆腐グラタン( 2人前 ) Low calorie recipe

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ホワイトソースの材料...
豆腐 一丁
おからパウダー 大さじ1
ハーフカロリーマヨネーズ 大さじ1
塩麹 少々
黒胡椒 少々

具材の材料...
鶏肉 ( 塩麹にんにく生姜に漬けといた物) 150ｇ
ニンニクの芽 2本
玉ねぎ 半分
アスパラガス 2本
ぶなしめじ 半分
ココナッツオイル (調理用) 小さじ1
コンソメ 小さじ1
鶏がら 小さじ 1

トッピング...
パプリカ 赤、黄色 少々
ブロッコリー少々
90%カロリーカット とろけるチーズ 2枚
オリーブオイル小さじ1

(より脂質をカットしたい方は油なしでも大丈夫です。)

作り方....

ホワイトソース...
1、豆腐をレンジでチンして水気を切っておく。
2、豆腐、マヨネーズ、おからパウダー、調味料をミキサーにかける。(ザルなどなめらかになればOK)

 具材...
(野菜はお好みの大きさに切っておく。)
1 、鶏肉以外を強火で炒める。
2、野菜に火が通ったら肉を入れて火が通るまで炒める。
3、お皿に具材を入れてその上にホワイトソースをかける。
4、トッピングをしてオーブンでチーズに焦げ目がつくまで焼く。(オリーブオイルは焼く寸前に上からかけてから焼く。)


完成！ 見た目が豪華なのでパーティーなどにも使えます。具材は冷蔵庫にあるもので大丈夫です！ぜひ試してみてください;)

White sauce  ...

Bean curd (Okura)

1 tablespoon of Okara powder

Half calorie mayonnaise 1 tablespoon

Salt and a little koji

A little black pepper



Material of ingredients ...

Chicken meat (salt koji garlic pickled in ginger) 150 g

Two buds of garlic

Half onions

2 asparagus

Hanameoshimeji half

1 tsp coconut oil (for cooking)

Consomme teaspoon 1

1 teaspoon chicken stock



topping...

Paprika red, yellow slightly

Broccoli a little

90% calorie cut 2 cheeses to melt

1 tsp olive oil



(Those who want to cut more lipids are OK without oil.)



How to make ....



White sauce...

1, microwave the tofu to be used ad then drain it off to release the excess liquid and drain off.

2, mix tofu, mayonnaise, Okara powder, seasoning on the mixer. 



 Ingredients

(Cut vegetables to the size of your choice.)

1, stir fry other than chicken with high heat.

2, When vegetables are cooked, stir fry the meat.

3. Place the ingredients in a dish and apply the white sauce on it.

4, topping and bake until the cheese gets brown in the oven.





Please, try it;)

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