オートミールトマトリゾット 一人前

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材料 
ホールトマト缶半分
オートミール 大さじ2～3
パプリカ 黄色 赤
シシトウ 2本
じゃこ 大さじ1
☆チューブにんにく少々
☆黒胡椒少々
☆塩麹 少々
☆コンソメ 少々
☆はちみつ 少々

トッピング なんでもOK
鶏肉 (レモン、塩麹などでつけて味をつけて焼いたもの)
レモン 少々
ピクルス 少々
目玉焼き (ココナッツオイルで焼いたもの)

脂質制限してる方は無しで…
チーズ 一枚 (カロリー90%オフのもの)
最後にオリーブオイルひと回し 

作り方

1，ホールトマトとオートミール、水を全体がなじむくらい入れて弱火で煮詰める。
2，オートミールが柔らかくなったらパプリカ、☆を入れて少し日を強くして鍋にくっつかないように混ぜる。
3，じゃことシシトウを入れて弱火にする。
4，最後にトッピングをして完成！


トマトケチャップだと高カロリーなので必ずホールトマトを使いましょう。オートミール(炭水化物)は朝に食べて午前中のうちに消化してしまうと効率良く減量できます。材料は冷蔵庫にあるものでOK! 


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