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■ポイント ・抗酸化力の強いビタミンCやリコピンを含むトマトは、高タンパクな食材とあわせると◎。 ・トマトに含まれるリコピンは脂溶性なので、油と一緒で吸収率アップ！ ▼レシピブログはこちら https://o-ryota.com/recipe/tuna-tomato-cool-chinese-chazuke/ ───── 【English】 ■Ingredients (1 serves) ・1 serving cooked oatmeal (or rice) ・1 oil-free canned tuna ・1/2 (100 g) tomato （A）1 tbsp oyster sauce （A）1 tsp sesame oil （A）1/2 grated garlic ・Chopped green onions to taste ・Roasted white sesame seeds to taste ★Broth ・150 ml water ・1 tsp chicken broth powder ■Cooking Time 8 minutes (excluding the time to cool the broth) ■Nutrition Information Energy…297.2cal Protein…19.2g Fat…7.5g Carbohydrate Total…37.1g -Sugars…32.2g -Dietary Fiber…4.9g ※Nutriton infomation shold be considered an estimate. ■Instruction 1．Drain the liquid from the oil-free canned tuna. Mix the drained liquid and ★ in a heat-proof bowl, then microwave at 600W for about 1 minute. Cover with plastic wrap and cool in the refrigerator. 2．Remove the stem of tomato and cut into 1cm cubes. 3．In a bowl, mix the tuna, 2, and (A). 4．Serve the cooked oatmeal (or rice) in a bowl and top it with 3. Pour the broth and sprinkle with chopped green onions and white sesame seeds, enjoy! ───── 【BGM】 Fukagawa 様 作曲：Ice Green Tea!