レシピカード版【オートミールのチリコンカン風】

▼レシピブログはこちら https://o-ryota.com/recipe/oatmeal-chiliconcarne/ 【English】 ■Ingredients (2 serves) ・1 (70 g) oil-free canned tuna ・50 g mixed beans ・1/4 (70 g) onion ・200 g canned diced tomatoes ・40 g oatmeal (rolled oats) ・Salt and pepper to taste ・Chopped parsley to taste ・Lettuce leaves for garnish ★Seasonings ・2 tbsp ketchup ・1 tsp granulated consomme ・1/2 tsp grated garlic ■Cooking Time 10 minutes ■Nutrition Information Energy…221.5cal Protein…14.5g Fat…4.3g Carbohydrate Total…31.2g -Sugars…24.4g -Dietary Fiber…6.8g ※Nutriton infomation shold be considered an estimate. ■Instruction 1．Finely chop the onion. 2．In a bowl, mix the chopped onion, mixed beans, diced tomatoes, and ★ seasonings. Cover with plastic wrap and microwave at 600W for 4 to 5 minutes. 3．Add the oatmeal to (2) and stir, cover with plastic wrap again, and microwave at 600W for about 2 minutes. 4．Season with salt and pepper, serve with lettuce in a dish and sprinkle with chopped parsley. Enjoy!