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はる┊︎美味しく痩せる簡単レシピ
はる┊︎美味しく痩せる簡単レシピ

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Tofu Okonomiyaki

\ Tofu okonomiyaki / @ haru _ dietgohan ← The secret that a registered dietitian lost 9 kg just by improving food

Save required! ♡

Okonomiyaki with just tofu!?

This is too fluffy and I'm impressed 🥹

A registered dietitian seriously recommends

\ Tofu okonomiyaki with zero guilt 🌟 /

[Ingredients] for 2 people

・ Silken tofu 150g

・ Shredded cabbage

・ 1 egg

・ Potato starch tablespoon 3

・ 1 teaspoon of dashi granules

・ Cheese

Sesame oil

3 slices of pork

Mayonnaise

Okonomi Sauce

Green laver

Bonito flakes

[How to make]

① Put all the ingredients in a frying pan and mix well. Shape into a circle, add sesame oil, turn on the heat and bake on both sides.

② When the okonomiyaki is baked, add sauce, mayonnaise, aonori seaweed, and bonito flakes to your liking.

☆ Registered dietitian point ☝

✅ Tofu

It is rich in vegetable protein, low in fat and healthy! It also contains a lot of calcium that supports metabolism!

　

✅ cabbage

Prepare the intestines with dietary fiber, also for skin care with vitamin C ◎

Flour-free, gluten-free and perfect for intestinal activity ✨✨

Save it and make it for your next dinner!

In this account, registered dietitian Kan-chan only improves food

I will send out a way to lose 9kg 🙌

Please follow us! 🌟

# tofu # okonomiyaki The diet The diet recipe # okonomiyaki # gluten-free

2025/11/8 Edited to

... Read more私が「お好み焼き＝太りそう…」って避けてた時期に助けられたのが、この豆腐お好み焼き。ポイントを押さえると、ダイエットレシピなのにちゃんと“粉モノ感”が出て満足できます。 まず生地のコツ。豆腐は絹豆腐推奨で、できればキッチンペーパーで軽く水気を取ると焼いてる途中のベチャつきが減ります。逆に水切りしすぎるとふわふわ感が落ちるので「軽く」でOK。混ぜる時は、豆腐を先にしっかり潰してから卵→片栗粉→顆粒だしの順に入れるとダマになりにくく、口当たりもなめらかでした。 次にキャベツ。千切りキャベツは水分が出やすいので、洗った後はしっかり水気を切るのが地味に大事。時間がある日は塩をひとつまみ振って5分置き、出てきた水分を絞ってから使うと、焼き上がりが水っぽくなりにくいです。食物繊維でお腹もスッキリしやすいので、私は“増量枠”として多めに入れがち。 焼き方は「ワンパン10分」を叶えるために、最初は中火で焼き色をつけてから弱めの中火に落とし、ふたをして蒸し焼きにするのがおすすめ。厚みがあるときは特にふたがあると中まで火が入りやすいです。ひっくり返すのが不安な人は、最初から少し小さめサイズに分けて焼くと失敗しにくいです。 満足感を上げたいならチーズはぜひ入れてみてください。少量でもコクが出て「ダイエット中の物足りなさ」がかなり減りました。豚肉をのせる場合は、脂が気になる日は薄切りを少なめにしたり、焼いた後にキッチンペーパーで余分な脂を軽く取ると気持ち的にもラク。 ソース＆マヨはかけすぎるとカロリーが上がりやすいので、私はソースは細くジグザグ、マヨは少量を伸ばす派。物足りないときは青のり・かつお節を多めにすると風味が増して満足しやすいです。 「しっかり食べて痩せたい」「でもお好み焼きも食べたい」って日に、罪悪感少なめで作れるのがこのレシピの良さ。冷蔵庫に豆腐とキャベツがある日に、ぜひ試してみてください。

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