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<!DOCTYPE html><html lang="ja"><head><link rel="preload" href="/_next/6a5c477a-5d8c-48c8-ba32-36f2d995233e/page/recipe" as="script"/><link rel="preload" href="/_next/6a5c477a-5d8c-48c8-ba32-36f2d995233e/page/_error" as="script"/><link rel="preload" href="/_next/03481061045b09b6e803ce6f5badf52a/app.js" as="script"/><meta charset="utf-8" class="next-head"/><title class="next-head">新着レシピ：アスレシピ</title><meta name="description" content="ジュニアアスリート、スポーツを頑張る中高生のためのレシピを毎日更新" class="next-head"/><meta property="og:title" content="新着レシピ：アスレシピ" class="next-head"/><meta property="og:description" content="ジュニアアスリート、スポーツを頑張る中高生のためのレシピを毎日更新" class="next-head"/><meta property="og:url" content="https://athleterecipe.com/recipe" class="next-head"/><meta property="og:image" content="https://webapi.814356.com/image/athleterecipe/data/athleterecipe-v1/recipe/2970.jpg" class="next-head"/><meta charset="utf-8"/><meta name="format-detection" content="telephone=no"/><meta name="viewport" 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articleArea = document.getElementById('articleArea'); articleArea.classList.add('cXenseParse'); } // 記事更新日 var modified_time = published_time; // 発行日、発行月、発行年 var nks_pubday,nks_pubmonth,nks_pubday; var pianoTs = Date.parse(published_time); var pianoDt = new Date(pianoTs); var pianoYear = pianoDt.getFullYear(); var pianoMonth = ("0"+(pianoDt.getMonth() + 1)).slice(-2); var pianoDate = ("0"+pianoDt.getDate()).slice(-2); var pianoYYYY = pianoYear; var pianoYYYYMM = pianoYear + pianoMonth; var pianoYYYYMMDD = pianoYear + pianoMonth + pianoDate; } // 記事ID var articleid = document.location.pathname.split("/").pop().replace(/.html$/i, ''); // キーワード var nks_keywords; var nks_keywords_array; if(document.getElementsByTagName('head')[0].children.keywords){ nks_keywords_array = document.getElementsByTagName('head')[0].children.keywords.content.split(","); var nks_keywords_array_result = nks_keywords_array.filter(function(value){ return value })　 nks_keywords = nks_keywords_array_result.join(','); 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class="not-athleterecipe"><aside class="ad">  <script> var url = location.href; if(window.matchMedia && window.matchMedia('(max-width: 600px)').matches) { if(url.match("/special/hikarirouka")) { /* スマホ用（特集）コード */ document.write(""); document.write('<scr'); document.write('ipt type=\'text/javascript\'> try{ TagProvider.requestAds({sectionId: 10855, dmp: false, sync: false}); }catch(err){}'); document.write('</scr'); document.write('ipt>'); document.write(""); } else { /* スマホ用コード */ document.write(""); document.write('<scr'); document.write('ipt type=\'text/javascript\'> try{ TagProvider.requestAds({sectionId: 10853, dmp: false, sync: false}); }catch(err){}'); document.write('</scr'); document.write('ipt>'); document.write(""); } } else { if ( url.match("/special/hikarirouka")) { /* PC用（特集）コード */ document.write(""); document.write('<scr'); document.write('ipt type=\'text/javascript\'> try{ TagProvider.requestAds({sectionId: 10854, dmp: false, sync: false}); }catch(err){}'); 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alt="アスレシピ" data-reactid="9"/></a></div><nav id="headerMenu" data-reactid="10"><ul data-reactid="11"><li data-reactid="12"><a href="/column" data-reactid="13">コラム</a></li><li data-reactid="14"><a href="/recipe" data-reactid="15">レシピ</a></li><li data-reactid="16"><a href="/column/writer" data-reactid="17">専門家</a></li><li data-reactid="18"><a href="/column/mama" data-reactid="19">特派員</a></li><li data-reactid="20"><a href="/otona" data-reactid="21">おとな</a></li><li data-reactid="22"><a href="/news" data-reactid="23">ニュース</a></li></ul></nav><script data-reactid="24"> if( window.matchMedia('(min-width: 600px)').matches) { document.write('<div class="memberBtnPc"><section id="headMembershiphWrap"><div id="piano-login-container"><span id="piano-login-register-container" style={{display:"none"}}><a href="javascript:void(0);" id="piano-login-button">ログイン</a>|<a href="/membership/about" id="piano-register-button">登録</a></span><span id="piano-logout-container" style={{display:"none"}}><a href="/membership/myaccount">マイアカウント</a>|<a href="javascript:void(0);" id="piano-logout-button">ログアウト</a></span></div></section></div>'); } </script><nav id="headerIconMenu" data-reactid="25"><a style="display:block;" class="" data-reactid="26"><ul data-reactid="27"><li data-reactid="28">メニュー</li></ul></a></nav><section id="popupNaviWrap" data-reactid="29"><nav id="popupNavi" data-reactid="30"><ol data-reactid="31"><script data-reactid="32"> if( window.matchMedia('(max-width: 600px)').matches) { document.write('<div class="memberBtnSp"><section id="headMembershiphWrap"><div id="piano-login-container"><span id="piano-login-register-container" style={{display:"none"}}><a href="javascript:void(0);" id="piano-login-button">ログイン</a>|<a href="/membership/about" id="piano-register-button">登録</a></span><span id="piano-logout-container" style={{display:"none"}}><a href="/membership/myaccount">マイアカウント</a>|<a href="javascript:void(0);" id="piano-logout-button">ログアウト</a></span></div></section></div>'); } </script><li data-reactid="33"><a href="/recipe" class="icon-recipe" data-reactid="34">レシピ（新着順）</a></li><li data-reactid="35"><a href="/recipe/search" class="icon-attention" data-reactid="36">レシピ検索　こだわり検索</a><ol data-reactid="37"><li data-reactid="38"><a href="/recipe/purpose" data-reactid="39">目的で探す</a></li><li data-reactid="40"><a href="/recipe/sports" data-reactid="41">スポーツで探す</a></li><li data-reactid="42"><a href="/recipe/nutrient" data-reactid="43">栄養素で探す</a></li><li data-reactid="44"><a href="/recipe/foodstuff" data-reactid="45">食材で探す</a></li><li data-reactid="46"><a href="/recipe/category" data-reactid="47">カテゴリー・テーマで探す</a></li></ol></li><li data-reactid="48"><a href="/column" class="icon-column" data-reactid="49">コラム（新着順）</a></li><li data-reactid="50"><a href="/column/writer" class="icon-column" data-reactid="51">アスレシピの管理栄養士・専門家</a></li><li data-reactid="52"><a href="/column/mama" class="icon-mama" data-reactid="53">アスレシピ特派員・サポーターから</a></li><li data-reactid="54"><a href="/otona" class="icon-special" data-reactid="55">おとなの食事・健康情報</a></li><li data-reactid="56"><a href="/news" class="icon-news" data-reactid="57">ニュース・お知らせ</a></li><li data-reactid="58"><a href="/seminar" class="icon-special" data-reactid="59">セミナー・イベント</a></li><li data-reactid="60"><a href="/ebook" class="icon-special" data-reactid="61">電子書籍</a></li><li data-reactid="62"><a href="/ambassador" class="icon-special" data-reactid="63">アスレシピ認定アンバサダー</a></li><li data-reactid="64"><a href="/special" class="icon-special" data-reactid="65">特集・アーカイブス</a></li></ol></nav><ol class="btn-circle-close" data-reactid="66"><li data-reactid="67"><a data-reactid="68">閉じる</a></li></ol></section></div></header></div><section id="headSearchWrap" style="left:;" data-reactid="69"><form action="/search/result" method="get" class="search" data-reactid="70"><input type="search" name="search" placeholder="キーワードでコラム・レシピを探す" data-reactid="71"/><button type="submit" value="nomal" data-reactid="72"><i class="icon-search" data-reactid="73"></i></button></form></section><div id="contentWrap" data-reactid="74"><div class="not-athleterecipe" data-reactid="75"><aside class="ad" data-reactid="76"> <script> if( window.matchMedia('(max-width: 600px)').matches) { document.write(""); var spHeader = "googletag.cmd.push(function() { googletag.display('div-gpt-ad-1658828913345-0'); });"; document.write('<div id="div-gpt-ad-1658828913345-0" style="min-width: 320px; min-height: 50px;">'); document.write('<scr'); document.write('ipt>' + spHeader); document.write('</scr'); document.write('ipt>'); } </script> </aside></div><div id="contentMain" data-reactid="77"><div id="recipe-list" data-reactid="80"><nav id="routeNav" data-reactid="81"><ol data-reactid="82"><li data-reactid="83"><a href="/" data-reactid="84">ホーム</a></li><li data-reactid="85">レシピ</li></ol></nav><section id="titleHead" data-reactid="86"><h1 data-reactid="87">レシピ</h1></section><section class="thumb-list recipe" data-reactid="88"><header class="contents-title" data-reactid="89"><h1 data-reactid="90"><i class="icon-recipe" data-reactid="91"></i>新着レシピ</h1></header><div class="article-wrap" data-reactid="93"><article data-reactid="94"><a href="/recipe/articles/2970" data-reactid="95"><div class="list-img " data-reactid="96"><img src="/static/img/common/blank.gif" style="background-image:url(https://webapi.814356.com/image/athleterecipe/data/athleterecipe-v1/recipe/2970.jpg?sz=280x200&trim=center);" data-reactid="97"/></div><div class="list-body" data-reactid="98"><span class="food-category" data-reactid="99">汁物</span><span class="cook-info" data-reactid="100">212kcal<i class="icon-time" data-reactid="103"></i>10分</span><h2 class="article-title" data-reactid="106">スンドゥブチゲ風スープ</h2><ul class="nutrient-icon circle" data-reactid="107"><li class="protein" data-reactid="108">タ</li><li class="ca" data-reactid="109">カ</li><li class="vita" data-reactid="110">B1</li><li class="iron" data-reactid="111">鉄</li></ul></div></a></article><article data-reactid="112"><a href="/recipe/articles/2971" data-reactid="113"><div class="list-img " data-reactid="114"><img src="/static/img/common/blank.gif" style="background-image:url(https://webapi.814356.com/image/athleterecipe/data/athleterecipe-v1/recipe/2971.jpg?sz=280x200&trim=center);" data-reactid="115"/></div><div class="list-body" data-reactid="116"><span class="food-category" data-reactid="117">補食・間食</span><span class="cook-info" data-reactid="118">372kcal<i class="icon-time" data-reactid="121"></i>50分</span><h2 class="article-title" data-reactid="124">柿のパウンドケーキ</h2><ul class="nutrient-icon circle" data-reactid="125"><li class="carb" data-reactid="126">炭</li><li class="iron" data-reactid="127">鉄</li></ul></div></a></article><article data-reactid="128"><a href="/recipe/articles/2965" data-reactid="129"><div class="list-img " data-reactid="130"><img src="/static/img/common/blank.gif" style="background-image:url(https://webapi.814356.com/image/athleterecipe/data/athleterecipe-v1/recipe/2965.jpg?sz=280x200&trim=center);" data-reactid="131"/></div><div class="list-body" data-reactid="132"><span class="food-category" data-reactid="133">ドリンク</span><span class="cook-info" data-reactid="134">92kcal<i class="icon-time" data-reactid="137"></i>15分</span><h2 class="article-title" data-reactid="140">サツマイモの甘酒</h2><ul class="nutrient-icon circle" data-reactid="141"><li class="carb" data-reactid="142">炭</li></ul></div></a></article><article data-reactid="143"><a href="/recipe/articles/2969" data-reactid="144"><div class="list-img " data-reactid="145"><img src="/static/img/common/blank.gif" style="background-image:url(https://webapi.814356.com/image/athleterecipe/data/athleterecipe-v1/recipe/2969.jpg?sz=280x200&trim=center);" data-reactid="146"/></div><div class="list-body" data-reactid="147"><span class="food-category" data-reactid="148">主食</span><span class="cook-info" data-reactid="149">355kcal<i class="icon-time" data-reactid="152"></i>10分</span><h2 class="article-title" data-reactid="155">栄養満点！卵と豆腐の豆乳雑炊</h2><ul class="nutrient-icon circle" data-reactid="156"><li class="protein" data-reactid="157">タ</li><li class="ca" data-reactid="158">カ</li><li class="vita" data-reactid="159">B1</li><li class="iron" data-reactid="160">鉄</li></ul></div></a></article><article data-reactid="161"><a href="/recipe/articles/2966" data-reactid="162"><div class="list-img " data-reactid="163"><img src="/static/img/common/blank.gif" style="background-image:url(https://webapi.814356.com/image/athleterecipe/data/athleterecipe-v1/recipe/2966.jpg?sz=280x200&trim=center);" data-reactid="164"/></div><div class="list-body" data-reactid="165"><span class="food-category" data-reactid="166">主菜</span><span class="cook-info" data-reactid="167">155kcal<i class="icon-time" data-reactid="170"></i>10分</span><h2 class="article-title" data-reactid="173">小松菜とシラスの卵炒め</h2><ul class="nutrient-icon circle" data-reactid="174"><li class="ca" data-reactid="175">カ</li><li class="iron" data-reactid="176">鉄</li></ul></div></a></article><article data-reactid="177"><a href="/recipe/articles/2967" data-reactid="178"><div class="list-img " data-reactid="179"><img src="/static/img/common/blank.gif" style="background-image:url(https://webapi.814356.com/image/athleterecipe/data/athleterecipe-v1/recipe/2967.jpg?sz=280x200&trim=center);" data-reactid="180"/></div><div class="list-body" data-reactid="181"><span class="food-category" data-reactid="182">主菜</span><span class="cook-info" data-reactid="183">383kcal<i class="icon-time" data-reactid="186"></i>25分</span><h2 class="article-title" data-reactid="189">サンマの甘露煮</h2><ul class="nutrient-icon circle" data-reactid="190"><li class="protein" data-reactid="191">タ</li><li class="iron" data-reactid="192">鉄</li></ul></div></a></article><article data-reactid="193"><a href="/recipe/articles/2960" data-reactid="194"><div class="list-img " data-reactid="195"><img src="/static/img/common/blank.gif" style="background-image:url(https://webapi.814356.com/image/athleterecipe/data/athleterecipe-v1/recipe/2960.jpg?sz=280x200&trim=center);" data-reactid="196"/></div><div class="list-body" data-reactid="197"><span class="food-category" data-reactid="198">主食</span><span class="cook-info" data-reactid="199">441kcal<i class="icon-time" data-reactid="202"></i>30分</span><h2 class="article-title" data-reactid="205">ぎんなんと新ショウガと貝ひもの炊き込みご飯</h2><ul class="nutrient-icon circle" data-reactid="206"><li class="carb" data-reactid="207">炭</li></ul></div></a></article><article data-reactid="208"><a href="/recipe/articles/2957" data-reactid="209"><div class="list-img " data-reactid="210"><img src="/static/img/common/blank.gif" style="background-image:url(https://webapi.814356.com/image/athleterecipe/data/athleterecipe-v1/recipe/2957.jpg?sz=280x200&trim=center);" data-reactid="211"/></div><div class="list-body" data-reactid="212"><span class="food-category" data-reactid="213">副菜</span><span class="cook-info" data-reactid="214">111kcal<i class="icon-time" data-reactid="217"></i>15分</span><h2 class="article-title" data-reactid="220">豆苗と木綿豆腐のナムル</h2><ul class="nutrient-icon circle" data-reactid="221"><li class="ca" data-reactid="222">カ</li><li class="vita" data-reactid="223">B1</li><li class="iron" data-reactid="224">鉄</li></ul></div></a></article><article data-reactid="225"><a href="/recipe/articles/2963" data-reactid="226"><div class="list-img " data-reactid="227"><img src="/static/img/common/blank.gif" style="background-image:url(https://webapi.814356.com/image/athleterecipe/data/athleterecipe-v1/recipe/2963.jpg?sz=280x200&trim=center);" data-reactid="228"/></div><div class="list-body" data-reactid="229"><span class="food-category" data-reactid="230">補食・間食</span><span class="cook-info" data-reactid="231">174kcal<i class="icon-time" data-reactid="234"></i>25分</span><h2 class="article-title" data-reactid="237">サツマイモようかん</h2><ul class="nutrient-icon circle" data-reactid="238"><li class="carb" data-reactid="239">炭</li></ul></div></a></article><article data-reactid="240"><a href="/recipe/articles/2959" data-reactid="241"><div class="list-img " data-reactid="242"><img src="/static/img/common/blank.gif" style="background-image:url(https://webapi.814356.com/image/athleterecipe/data/athleterecipe-v1/recipe/2959.jpg?sz=280x200&trim=center);" data-reactid="243"/></div><div class="list-body" data-reactid="244"><span class="food-category" data-reactid="245">主食</span><span class="cook-info" data-reactid="246">630kcal<i class="icon-time" data-reactid="249"></i>30分</span><h2 class="article-title" data-reactid="252">ホワイトソルガム入りカレードリア風</h2><ul class="nutrient-icon circle" data-reactid="253"><li class="protein" data-reactid="254">タ</li><li class="carb" data-reactid="255">炭</li><li class="vita" data-reactid="256">B1</li><li class="iron" data-reactid="257">鉄</li></ul></div></a></article><article data-reactid="258"><a href="/recipe/articles/2958" data-reactid="259"><div class="list-img " data-reactid="260"><img src="/static/img/common/blank.gif" style="background-image:url(https://webapi.814356.com/image/athleterecipe/data/athleterecipe-v1/recipe/2958.jpg?sz=280x200&trim=center);" data-reactid="261"/></div><div class="list-body" data-reactid="262"><span class="food-category" data-reactid="263">補食・間食</span><span class="cook-info" data-reactid="264">64kcal<i class="icon-time" data-reactid="267"></i>10分</span><h2 class="article-title" data-reactid="270">プルーンの紅茶漬け</h2><ul class="nutrient-icon circle" data-reactid="271"><li class="carb" data-reactid="272">炭</li></ul></div></a></article><article data-reactid="273"><a href="/recipe/articles/2962" data-reactid="274"><div class="list-img " data-reactid="275"><img src="/static/img/common/blank.gif" style="background-image:url(https://webapi.814356.com/image/athleterecipe/data/athleterecipe-v1/recipe/2962.jpg?sz=280x200&trim=center);" data-reactid="276"/></div><div class="list-body" data-reactid="277"><span class="food-category" data-reactid="278">主食</span><span class="cook-info" data-reactid="279">629kcal<i class="icon-time" data-reactid="282"></i>20分</span><h2 class="article-title" data-reactid="285">塩麹のトマトパスタ</h2><ul class="nutrient-icon circle" data-reactid="286"><li class="protein" data-reactid="287">タ</li><li class="carb" data-reactid="288">炭</li><li class="vita" data-reactid="289">B1</li><li class="iron" data-reactid="290">鉄</li></ul></div></a></article><article data-reactid="291"><a href="/recipe/articles/2961" data-reactid="292"><div class="list-img " data-reactid="293"><img src="/static/img/common/blank.gif" style="background-image:url(https://webapi.814356.com/image/athleterecipe/data/athleterecipe-v1/recipe/2961.jpg?sz=280x200&trim=center);" data-reactid="294"/></div><div class="list-body" data-reactid="295"><span class="food-category" data-reactid="296">主食</span><span class="cook-info" data-reactid="297">1001kcal<i class="icon-time" data-reactid="300"></i>15分</span><h2 class="article-title" data-reactid="303">豚肉とパプリカの黒酢炒め丼</h2><ul class="nutrient-icon circle" data-reactid="304"><li class="protein" data-reactid="305">タ</li><li class="carb" data-reactid="306">炭</li><li class="vita" data-reactid="307">B1</li></ul></div></a></article><article data-reactid="308"><a href="/recipe/articles/2956" data-reactid="309"><div class="list-img " data-reactid="310"><img src="/static/img/common/blank.gif" style="background-image:url(https://webapi.814356.com/image/athleterecipe/data/athleterecipe-v1/recipe/2956.jpg?sz=280x200&trim=center);" data-reactid="311"/></div><div class="list-body" data-reactid="312"><span class="food-category" data-reactid="313">主菜</span><span class="cook-info" data-reactid="314">345kcal<i class="icon-time" data-reactid="317"></i>20分</span><h2 class="article-title" data-reactid="320">照り焼きカボチャの豚肉巻き</h2><ul class="nutrient-icon circle" data-reactid="321"><li class="protein" data-reactid="322">タ</li><li class="vita" data-reactid="323">B1</li></ul></div></a></article><article data-reactid="324"><a href="/recipe/articles/2955" data-reactid="325"><div class="list-img " data-reactid="326"><img src="/static/img/common/blank.gif" style="background-image:url(https://webapi.814356.com/image/athleterecipe/data/athleterecipe-v1/recipe/2955.jpg?sz=280x200&trim=center);" data-reactid="327"/></div><div class="list-body" data-reactid="328"><span class="food-category" data-reactid="329">汁物</span><span class="cook-info" data-reactid="330">23kcal<i class="icon-time" data-reactid="333"></i>5分</span><h2 class="article-title" data-reactid="336">オクラとワカメのみそ汁</h2><ul class="nutrient-icon circle" data-reactid="337"></ul></div></a></article><article data-reactid="338"><a href="/recipe/articles/2954" data-reactid="339"><div class="list-img " data-reactid="340"><img src="/static/img/common/blank.gif" style="background-image:url(https://webapi.814356.com/image/athleterecipe/data/athleterecipe-v1/recipe/2954.jpg?sz=280x200&trim=center);" data-reactid="341"/></div><div class="list-body" data-reactid="342"><span class="food-category" data-reactid="343">主食</span><span class="cook-info" data-reactid="344">217kcal<i class="icon-time" data-reactid="347"></i>15分</span><h2 class="article-title" data-reactid="350">キノコそぼろの混ぜおにぎり</h2><ul class="nutrient-icon circle" data-reactid="351"></ul></div></a></article><article data-reactid="352"><a href="/recipe/articles/2953" data-reactid="353"><div class="list-img " data-reactid="354"><img src="/static/img/common/blank.gif" style="background-image:url(https://webapi.814356.com/image/athleterecipe/data/athleterecipe-v1/recipe/2953.jpg?sz=280x200&trim=center);" data-reactid="355"/></div><div class="list-body" data-reactid="356"><span class="food-category" data-reactid="357">主菜</span><span class="cook-info" data-reactid="358">336kcal<i class="icon-time" data-reactid="361"></i>30分</span><h2 class="article-title" data-reactid="364">照り焼きチキンスティック</h2><ul class="nutrient-icon circle" data-reactid="365"><li class="protein" data-reactid="366">タ</li></ul></div></a></article><article data-reactid="367"><a href="/recipe/articles/2951" data-reactid="368"><div class="list-img " data-reactid="369"><img src="/static/img/common/blank.gif" style="background-image:url(https://webapi.814356.com/image/athleterecipe/data/athleterecipe-v1/recipe/2951.jpg?sz=280x200&trim=center);" data-reactid="370"/></div><div class="list-body" data-reactid="371"><span class="food-category" data-reactid="372">主菜</span><span class="cook-info" data-reactid="373">117kcal<i class="icon-time" data-reactid="376"></i>10分</span><h2 class="article-title" data-reactid="379">キノコと牛肉の塩麹炒め</h2><ul class="nutrient-icon circle" data-reactid="380"><li class="protein" data-reactid="381">タ</li><li class="iron" data-reactid="382">鉄</li></ul></div></a></article><article data-reactid="383"><a href="/recipe/articles/2947" data-reactid="384"><div class="list-img " data-reactid="385"><img src="/static/img/common/blank.gif" style="background-image:url(https://webapi.814356.com/image/athleterecipe/data/athleterecipe-v1/recipe/2947.jpg?sz=280x200&trim=center);" data-reactid="386"/></div><div class="list-body" data-reactid="387"><span class="food-category" data-reactid="388">主菜</span><span class="cook-info" data-reactid="389">114kcal<i class="icon-time" data-reactid="392"></i>30分</span><h2 class="article-title" data-reactid="395">鶏レバーとカリカリ油揚げと水菜のスタミナサラダ</h2><ul class="nutrient-icon circle" data-reactid="396"><li class="iron" data-reactid="397">鉄</li></ul></div></a></article><article data-reactid="398"><a href="/recipe/articles/2950" data-reactid="399"><div class="list-img " data-reactid="400"><img src="/static/img/common/blank.gif" style="background-image:url(https://webapi.814356.com/image/athleterecipe/data/athleterecipe-v1/recipe/2950.jpg?sz=280x200&trim=center);" data-reactid="401"/></div><div class="list-body" data-reactid="402"><span class="food-category" data-reactid="403">副菜</span><span class="cook-info" data-reactid="404">59kcal<i class="icon-time" data-reactid="407"></i>15分</span><h2 class="article-title" data-reactid="410">カレー風味のキャロットラペ</h2><ul class="nutrient-icon circle" data-reactid="411"></ul></div></a></article><article data-reactid="412"><a href="/recipe/articles/2952" data-reactid="413"><div class="list-img " data-reactid="414"><img src="/static/img/common/blank.gif" style="background-image:url(https://webapi.814356.com/image/athleterecipe/data/athleterecipe-v1/recipe/2952.jpg?sz=280x200&trim=center);" data-reactid="415"/></div><div class="list-body" data-reactid="416"><span class="food-category" data-reactid="417">主食</span><span class="cook-info" data-reactid="418">352kcal<i class="icon-time" data-reactid="421"></i>5分</span><h2 class="article-title" data-reactid="424">ツナ缶とミックスベジタブルの炊き込みご飯</h2><ul class="nutrient-icon circle" data-reactid="425"><li class="carb" data-reactid="426">炭</li></ul></div></a></article><article data-reactid="427"><a href="/recipe/articles/2948" data-reactid="428"><div class="list-img " data-reactid="429"><img src="/static/img/common/blank.gif" style="background-image:url(https://webapi.814356.com/image/athleterecipe/data/athleterecipe-v1/recipe/2948.jpg?sz=280x200&trim=center);" data-reactid="430"/></div><div class="list-body" data-reactid="431"><span class="food-category" data-reactid="432">汁物</span><span class="cook-info" data-reactid="433">38kcal<i class="icon-time" data-reactid="436"></i>15分</span><h2 class="article-title" data-reactid="439">モズクと豆腐のスープ</h2><ul class="nutrient-icon circle" data-reactid="440"><li class="iron" data-reactid="441">鉄</li></ul></div></a></article><article data-reactid="442"><a href="/recipe/articles/2949" data-reactid="443"><div class="list-img " data-reactid="444"><img src="/static/img/common/blank.gif" style="background-image:url(https://webapi.814356.com/image/athleterecipe/data/athleterecipe-v1/recipe/2949.jpg?sz=280x200&trim=center);" data-reactid="445"/></div><div class="list-body" data-reactid="446"><span class="food-category" data-reactid="447">ドリンク</span><span class="cook-info" data-reactid="448">200kcal<i class="icon-time" data-reactid="451"></i>5分</span><h2 class="article-title" data-reactid="454">ドライバナナのホットココア</h2><ul class="nutrient-icon circle" data-reactid="455"><li class="carb" data-reactid="456">炭</li><li class="ca" data-reactid="457">カ</li><li class="iron" data-reactid="458">鉄</li></ul></div></a></article><article data-reactid="459"><a href="/recipe/articles/2945" data-reactid="460"><div class="list-img " data-reactid="461"><img src="/static/img/common/blank.gif" style="background-image:url(https://webapi.814356.com/image/athleterecipe/data/athleterecipe-v1/recipe/2945.jpg?sz=280x200&trim=center);" data-reactid="462"/></div><div class="list-body" data-reactid="463"><span class="food-category" data-reactid="464">主食</span><span class="cook-info" data-reactid="465">403kcal<i class="icon-time" data-reactid="468"></i>20分</span><h2 class="article-title" data-reactid="471">筋力アップ豆腐キーマ米粉カレー</h2><ul class="nutrient-icon circle" data-reactid="472"><li class="protein" data-reactid="473">タ</li><li class="ca" data-reactid="474">カ</li><li class="vita" data-reactid="475">B1</li><li class="iron" data-reactid="476">鉄</li></ul></div></a></article><article data-reactid="477"><a href="/recipe/articles/2944" data-reactid="478"><div class="list-img " data-reactid="479"><img src="/static/img/common/blank.gif" style="background-image:url(https://webapi.814356.com/image/athleterecipe/data/athleterecipe-v1/recipe/2944.jpg?sz=280x200&trim=center);" data-reactid="480"/></div><div class="list-body" data-reactid="481"><span class="food-category" data-reactid="482">副菜</span><span class="cook-info" data-reactid="483">164kcal<i class="icon-time" data-reactid="486"></i>20分</span><h2 class="article-title" data-reactid="489">カボチャと鶏肉のそぼろ煮</h2><ul class="nutrient-icon circle" data-reactid="490"><li class="carb" data-reactid="491">炭</li><li class="vita" data-reactid="492">B1</li><li class="iron" data-reactid="493">鉄</li></ul></div></a></article><article data-reactid="494"><a href="/recipe/articles/2942" data-reactid="495"><div class="list-img " data-reactid="496"><img src="/static/img/common/blank.gif" style="background-image:url(https://webapi.814356.com/image/athleterecipe/data/athleterecipe-v1/recipe/2942.jpg?sz=280x200&trim=center);" data-reactid="497"/></div><div class="list-body" data-reactid="498"><span class="food-category" data-reactid="499">副菜</span><span class="cook-info" data-reactid="500">252kcal<i class="icon-time" data-reactid="503"></i>30分</span><h2 class="article-title" data-reactid="506">サトイモと鶏ひき肉のそぼろ煮</h2><ul class="nutrient-icon circle" data-reactid="507"><li class="protein" data-reactid="508">タ</li><li class="iron" data-reactid="509">鉄</li></ul></div></a></article><article data-reactid="510"><a href="/recipe/articles/2946" data-reactid="511"><div class="list-img " data-reactid="512"><img src="/static/img/common/blank.gif" style="background-image:url(https://webapi.814356.com/image/athleterecipe/data/athleterecipe-v1/recipe/2946.jpg?sz=280x200&trim=center);" data-reactid="513"/></div><div class="list-body" data-reactid="514"><span class="food-category" data-reactid="515">副菜</span><span class="cook-info" data-reactid="516">362kcal<i class="icon-time" data-reactid="519"></i>20分</span><h2 class="article-title" data-reactid="522">せいろ蒸し２種だれ</h2><ul class="nutrient-icon circle" data-reactid="523"><li class="protein" data-reactid="524">タ</li><li class="carb" data-reactid="525">炭</li><li class="ca" data-reactid="526">カ</li><li class="vita" data-reactid="527">B1</li><li class="iron" data-reactid="528">鉄</li></ul></div></a></article><article data-reactid="529"><a href="/recipe/articles/2943" data-reactid="530"><div class="list-img " data-reactid="531"><img src="/static/img/common/blank.gif" style="background-image:url(https://webapi.814356.com/image/athleterecipe/data/athleterecipe-v1/recipe/2943.jpg?sz=280x200&trim=center);" data-reactid="532"/></div><div class="list-body" data-reactid="533"><span class="food-category" data-reactid="534">副菜</span><span class="cook-info" data-reactid="535">90kcal<i class="icon-time" data-reactid="538"></i>5分</span><h2 class="article-title" data-reactid="541">スモークサーモンのサラダ</h2><ul class="nutrient-icon circle" data-reactid="542"><li class="iron" data-reactid="543">鉄</li></ul></div></a></article><article data-reactid="544"><a href="/recipe/articles/2941" data-reactid="545"><div class="list-img " data-reactid="546"><img src="/static/img/common/blank.gif" style="background-image:url(https://webapi.814356.com/image/athleterecipe/data/athleterecipe-v1/recipe/2941.jpg?sz=280x200&trim=center);" data-reactid="547"/></div><div class="list-body" data-reactid="548"><span class="food-category" data-reactid="549">主菜</span><span class="cook-info" data-reactid="550">281kcal<i class="icon-time" data-reactid="553"></i>30分</span><h2 class="article-title" data-reactid="556">サツマイモと砂肝のやわらかハーブソテー</h2><ul class="nutrient-icon circle" data-reactid="557"><li class="iron" data-reactid="558">鉄</li></ul></div></a></article><article data-reactid="559"><a href="/recipe/articles/2939" data-reactid="560"><div class="list-img " data-reactid="561"><img src="/static/img/common/blank.gif" style="background-image:url(https://webapi.814356.com/image/athleterecipe/data/athleterecipe-v1/recipe/2939.jpg?sz=280x200&trim=center);" data-reactid="562"/></div><div class="list-body" data-reactid="563"><span class="food-category" data-reactid="564">汁物</span><span class="cook-info" data-reactid="565">65kcal<i class="icon-time" data-reactid="568"></i>20分</span><h2 class="article-title" data-reactid="571">トマトジュースで作る野菜スープ</h2><ul class="nutrient-icon circle" data-reactid="572"><li class="iron" data-reactid="573">鉄</li></ul></div></a></article></div><nav class="page-move" data-reactid="574"><ul class="page-navlink" data-reactid="575"><li class="pagenumber" data-reactid="576">page 1/97</li><li class="last" data-reactid="581"><a href="?page=97" data-reactid="582">最後</a></li></ul><ul class="page-numpaging" data-reactid="583"><li data-reactid="584"><a href="?page=1" class="current" data-reactid="585">1</a></li><li data-reactid="586"><a href="?page=2" class="" data-reactid="587">2</a></li><li data-reactid="588"><a href="?page=3" class="" data-reactid="589">3</a></li><li class="next" data-reactid="590"><a href="?page=2" data-reactid="591">＞</a></li></ul></nav></section></div><div data-reactid="592"> <section 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style="background-image:url(/static/special/ranking/ranking_img02.jpg);"> </div> <h2 class="rankingLink-name">レシピランキング</h2> </a> </article> </div> </div><div class="not-athleterecipe" data-reactid="702"><div data-reactid="703"> <iframe src="https://athleterecipe.com/files/ssi/ebook.html" width="100%" height="0" frameBorder='0' scrolling="no" id="iframeEbook" onLoad='iframeResize'></iframe> </div></div><div class="not-athleterecipe" data-reactid="704"><aside class="ad" data-reactid="705"> </aside></div><div class="not-athleterecipe" data-reactid="706"><aside class="ad" data-reactid="707"> <script> if( window.matchMedia('(min-width: 600px)').matches) { document.write(""); document.write('<scr'); document.write('ipt type="text/javascript">'); var rakuten_design = "slide"; var rakuten_affiliateId = "1008318a.89a6dd64.1008318b.4702ce8f"; var rakuten_items = "ranking"; var rakuten_genreId = "100227"; var rakuten_size = "300x250"; var rakuten_target = "_blank"; var rakuten_theme = "gray"; var 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data-reactid="736">ビタミンB1</a></div><div class="tile-list" data-reactid="737"><a href="/ranking/nutrient_detail_no_tab/vitamin-b2" class="rightArrowLink" data-reactid="738">ビタミンB2</a></div><div class="tile-list" data-reactid="739"><a href="/ranking/nutrient_detail_no_tab/vitamin-b6" class="rightArrowLink" data-reactid="740">ビタミンB6</a></div><div class="tile-list" data-reactid="741"><a href="/ranking/nutrient_detail_no_tab/vitamin-b12" class="rightArrowLink" data-reactid="742">ビタミンB12</a></div><div class="tile-list" data-reactid="743"><a href="/ranking/nutrient_detail_no_tab/folate" class="rightArrowLink" data-reactid="744">葉酸</a></div><div class="tile-list" data-reactid="745"><a href="/ranking/nutrient_detail_no_tab/vitamin-c" class="rightArrowLink" data-reactid="746">ビタミンC</a></div><div class="tile-list" data-reactid="747"><a href="/ranking/nutrient_detail_no_tab/fiber" class="rightArrowLink" data-reactid="748">食物繊維</a></div><ol class="oneBtn brown" data-reactid="749"><li 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data-reactid="768"><li data-reactid="769"><a href="/recipe/category/bento" data-reactid="770">お弁当</a></li><li data-reactid="771"><a href="/recipe/category/bento-okazu" data-reactid="772">お弁当おかず</a></li><li data-reactid="773"><a href="/recipe/category/onigiri" data-reactid="774">おにぎり</a></li><li data-reactid="775"><a href="/recipe/category/refreshment" data-reactid="776">補食・間食</a></li><li data-reactid="777"><a href="/recipe/category/drink" data-reactid="778">ドリンク</a></li><li data-reactid="779"><a href="/recipe/category/undokai" data-reactid="780">運動会</a></li><li data-reactid="781"><a href="/recipe/category/oiwai" data-reactid="782">お祝い</a></li><li data-reactid="783"><a href="/recipe/category/jyuken" data-reactid="784">受験</a></li><p class="search-link" data-reactid="785"><a href="/recipe/category" data-reactid="786">もっと見る</a></p></ul></div><div class="searchBox" data-reactid="787"><p class="search-head" data-reactid="788">食材</p><ul class="searchList" data-reactid="789"><li 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src="https://webapi.814356.com/image/athleterecipe/data/athleterecipe-v1/column/tsukinowa-misa.jpg?trim=center&sz=170x170" data-reactid="885"/><span data-reactid="886">管理栄養士<br data-reactid="888"/>月野和美砂</span></a></li><li data-reactid="890"><a href="/column/15" data-reactid="891"><img src="https://webapi.814356.com/image/athleterecipe/data/athleterecipe-v1/column/kaneko-kaori.jpg?trim=center&sz=170x170" data-reactid="892"/><span data-reactid="893">管理栄養士<br data-reactid="895"/>金子香織</span></a></li><li data-reactid="897"><a href="/column/22" data-reactid="898"><img src="https://webapi.814356.com/image/athleterecipe/data/athleterecipe-v1/column/matsuzaki-minakopr.jpg?trim=center&sz=170x170" data-reactid="899"/><span data-reactid="900">元ＮＦＬチアリーダー松崎美奈子</span></a></li><li data-reactid="901"><a href="/column/48" data-reactid="902"><img src="https://webapi.814356.com/image/athleterecipe/data/athleterecipe-v1/column/ozawa-maki.jpg?trim=center&sz=170x170" data-reactid="903"/><span 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Ａ\n:ニンニク:1片\n:塩、コショウ:各少々\n:酒:小さじ1\n:ゴマ油:小さじ1\n\n### Ｂ\n:ウスターソース:大さじ2\n:ナンプラー:小さじ1\n:酒:大さじ1","vitaminb12":30.4,"hasprotein":false,"manganese":null,"date":"2018-08-12T23:00:00Z","calcium":84,"dietaryfiber":6.1,"phosphorus":null,"name":"レバーとホウレン草の焼きそば","energykcal":592,"vitaminaretinolequivalent":15872,"niacin":null,"salt":5,"ash":null,"carbohydrate":80.3,"cookingtime":20,"water":null,"hasiron":false,"vitaminb2":4.51,"genre":{"_id":1,"name":"和"},"protein":35.2,"vitamink":null,"energykj":null,"directions":"1. ニンニクはすりおろす。\n2. 豚レバーは血抜きをして水けをペーパータオルでふき、食べやすい大きさに切り、Aに漬ける。\n3. ②に片栗粉をまぶし、油を熱したフライパンで表面を焼き、取り出す。\n4. ③のフライパンにそのまま中華麺と水を加え、さらにBを入れて炒める。\n5. 汁けがなくなってきたらホウレン草を加えて炒め、③を戻し入れる。\n6. 器に盛り、青ノリを振り、レモンを搾る。\n\n※レバーを血抜きする時間は調理時間に含まない。","vitaminacarotenebeta":null,"hascalcium":false,"saturatedfat":null,"cholesterol":null,"vitaminacryptoxanthin":null,"dateuntil":null,"hasvitaminb1":false,"sodium":null,"vitaminetocopherolgamma":null,"provider":{"_id":8,"priority":1,"url":"https://athleterecipe.com/column/3","name":"管理栄養士・川端理香"},"tags":[{"_id":12,"name":"blood"},{"_id":31,"name":"fatigue"},{"_id":59,"name":"recovery"}],"servings":"2人分"},{"vitaminb6":0.92,"monounsaturatedfattyacid":2.18,"vitamind":1.6,"vitaminetocopherolbeta":0,"status":"open","watersolubledietaryfiber":0.2,"vitaminetocopherolalpha":2.9,"vitaminabetacaroteneequivalent":756,"relatedcolumns":[],"iron":17.5,"_id":1774,"magnesium":52,"polyunsaturatedfattyacid":3.01,"rejectionrate":null,"waterinsolubledietaryfiber":1.7,"folicacid":1094,"category":{"_id":1,"name":"主菜"},"vitaminacarotenealpha":0,"hascarbohydrate":false,"vitaminb1":0.52,"potassium":641,"copper":1.37,"vitaminc":34,"fat":9.4,"vitaminaretinol":16250,"zinc":9.2,"pantothenicacid":9.73,"vitaminetocopheroldelta":0,"ingredients":":豚レバー:250g\n:ニラ:40g\n:モヤシ:200g\n:牛乳:約200ml\n:片栗粉:適量\n:ゴマ油:小さじ2\n\n## 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③のフライパンでモヤシとニラを炒め、レバーを戻し、合わせ調味料を加え混ぜて全体に味付けする。","vitaminacarotenebeta":756,"hascalcium":false,"saturatedfat":1.73,"cholesterol":313,"vitaminacryptoxanthin":6,"dateuntil":null,"hasvitaminb1":false,"sodium":792,"vitaminetocopherolgamma":2.3,"provider":{"_id":50,"priority":10,"url":"https://athleterecipe.com/column/22","name":"元ＮＦＬチアリーダー松崎美奈子"},"tags":[{"_id":12,"name":"blood"},{"_id":24,"name":"dance"},{"_id":29,"name":"endurance"},{"_id":59,"name":"recovery"}],"servings":"2人分"}],"sideNavNutC":[{"vitaminb6":0.47,"monounsaturatedfattyacid":null,"vitamind":0.4,"vitaminetocopherolbeta":null,"status":"open","watersolubledietaryfiber":null,"vitaminetocopherolalpha":9.7,"vitaminabetacaroteneequivalent":null,"relatedcolumns":[],"iron":3.7,"_id":2743,"magnesium":118,"polyunsaturatedfattyacid":null,"rejectionrate":null,"waterinsolubledietaryfiber":null,"folicacid":285,"category":{"_id":3,"name":"主食"},"vitaminacarotenealpha":null,"hascarbohydrate":false,"vitaminb1":0.44,"potassium":null,"copper":null,"vitaminc":374,"fat":24,"vitaminaretinol":null,"zinc":4.7,"pantothenicacid":null,"vitaminetocopheroldelta":null,"ingredients":":パスタ（乾）:160g\n:鶏ひき肉:200g\n:黄パプリカ:300g\n:赤パプリカ:100g\n:ブロッコリー:100g\n:タマネギ:100g\n:ミニトマト:6個\n:水:150ml\n:オリーブ油:小さじ2\n\n### A\n:塩:3g\n:粉チーズ:大さじ2\n:牛乳:150ml\n:コンソメ:小さじ1","vitaminb12":0.9,"hasprotein":false,"manganese":null,"date":"2023-09-05T23:00:00Z","calcium":353,"dietaryfiber":9.2,"phosphorus":null,"name":"黄パプリカソースのパスタ","energykcal":695,"vitaminaretinolequivalent":232,"niacin":null,"salt":5,"ash":null,"carbohydrate":78.1,"cookingtime":20,"water":null,"hasiron":false,"vitaminb2":0.68,"genre":{"_id":2,"name":"洋"},"protein":36.2,"vitamink":null,"energykj":null,"directions":"1. パプリカは種を取り、食べやすい大きさに切る。ブロッコリーは一口大、ミニトマトは半分に、タマネギはみじん切りにする。\n2. 黄パプリカの2/3量と水をミキサーに入れ、細かくする。\n3. パスタをゆでる。\n4. フライパンにオリーブ油の半量を熱し、黄パプリカの残りと赤パプリカをさっと炒め、器に取り出す。\n5. フライパンに残りのオリーブ油を熱し、タマネギを色が変わるまで炒め、鶏ひき肉とトマトを加えてさらに炒める。\n6. ⑤に②、ブロッコリーを加えてひと煮たちさせ、Aを加えて沸騰したら火を止める。\n7. 器にパスタを盛り、⑥をかけ、④を飾る。\n","vitaminacarotenebeta":null,"hascalcium":false,"saturatedfat":null,"cholesterol":null,"vitaminacryptoxanthin":null,"dateuntil":null,"hasvitaminb1":false,"sodium":null,"vitaminetocopherolgamma":null,"provider":{"_id":8,"priority":1,"url":"https://athleterecipe.com/column/3","name":"管理栄養士・川端理香"},"tags":[{"_id":29,"name":"endurance"},{"_id":41,"name":"immunity"},{"_id":59,"name":"recovery"}],"servings":"2人分"},{"vitaminb6":1.02,"monounsaturatedfattyacid":4.72,"vitamind":0.6,"vitaminetocopherolbeta":0.2,"status":"open","watersolubledietaryfiber":2.2,"vitaminetocopherolalpha":8.4,"vitaminabetacaroteneequivalent":3167,"relatedcolumns":[],"iron":3.2,"_id":1389,"magnesium":78,"polyunsaturatedfattyacid":1.01,"rejectionrate":null,"waterinsolubledietaryfiber":5.6,"folicacid":291,"category":{"_id":1,"name":"主菜"},"vitaminacarotenealpha":56,"hascarbohydrate":false,"vitaminb1":0.35,"potassium":1573,"copper":0.34,"vitaminc":332,"fat":8.1,"vitaminaretinol":10,"zinc":1.6,"pantothenicacid":2.06,"vitaminetocopheroldelta":null,"ingredients":":タラ（切り身）:3切れ\n:マッシュルーム:4個\n:塩:小さじ1/2\n:赤パプリカ:1個\n:黄パプリカ:1個\n:ブロッコリー:6房\n:ジャガイモ:1/2個\n:小松菜:2茎\n\n### Ａ \n:トマト:1個\n:タマネギ:1/4個\n:ニンニク:1片\n:オリーブ油:大さじ1\n:塩、コショウ:各少々","vitaminb12":2.9,"hasprotein":false,"manganese":0.56,"date":"2019-04-15T23:00:00Z","calcium":134,"dietaryfiber":7.7,"phosphorus":355,"name":"食べタラ元気♪タラのホイル焼き","energykcal":267,"vitaminaretinolequivalent":273,"niacin":10.2,"salt":2,"ash":6,"carbohydrate":30.3,"cookingtime":30,"water":464.3,"hasiron":false,"vitaminb2":0.49,"genre":{"_id":1,"name":"和"},"protein":24.1,"vitamink":181,"energykj":1117,"directions":"1. トマトは粗く刻む。タマネギ、ニンニクはみじん切りにする。マッシュルームは半分に切る。パプリカは縦に薄切りする。ブロッコリーは一口サイズに、ジャガイモは１cm角に切る。小松菜は根元を落とし、３cm幅に切る。\n2. ジャガイモは耐熱容器に入れ、600Wの電子レンジで２分加熱する。\n3. ブロッコリーは、鍋に水と塩ひとつまみ（分量外）を入れ、火が通るまでゆでる。\n4. タラは半分に切り、塩を振る。\n5. ボウルにAの材料を入れ、混ぜ合わせる。\n6. 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--\u003e","remarks":"【PC・スマホ】レコメンド広告用スペース"},"ad0":{"_id":9,"key":"ad0","html":"\u003c!-- ad0 --\u003e\n\n\u003cscript\u003e\nif( window.matchMedia('(max-width: 600px)').matches) {\n\ndocument.write(\"\u003c!-- /16287682/sp_athleterecipe_header-billboard_320x50_320x100 --\u003e\");\nvar spHeader = \"googletag.cmd.push(function() { googletag.display('div-gpt-ad-1658828913345-0'); });\";\ndocument.write('\u003cdiv id=\"div-gpt-ad-1658828913345-0\" style=\"min-width: 320px; min-height: 50px;\"\u003e');\ndocument.write('\u003cscr');\ndocument.write('ipt\u003e' + spHeader);\ndocument.write('\u003c/scr');\ndocument.write('ipt\u003e');\n\n}\n\u003c/script\u003e\n\n\u003c!-- ad0 --\u003e","remarks":"【スマホ】上部検索窓直下に表示（特集タグ＆通常タグ）"},"ad7":{"_id":10,"key":"ad7","html":"インフィードAD","remarks":"HTML欄に文字入力されている時がON、空欄にした時OFF"},"special-toppage":{"_id":11,"key":"special-toppage","html":"\u003c!--▼記事1本目--\u003e\n\u003ca href=\"https://athleterecipe.com/search/result?search=%E5%85%88%E8%BC%A9%E3%83%9E%E3%83%9E%E3%81%8C%E8%AA%9E%E3%82%8B\"\u003e\n\u003cdiv class=\"special-toppage_box\"\u003e\n\u003cdiv class=\"contents-title_box\"\u003e\n\u003cheader class=\"contents-title\"\u003e\n\u003ch1\u003e先輩ママが語るアスレシピの栄養セミナー\u003c/h1\u003e\n\u003c/header\u003e\n \u003cdiv class=\"list-body\"\u003e\u003ch2 class=\"article-title\"\u003eアスレシピのスポーツ栄養セミナーは実際、どんな雰囲気なの？学べる内容はどんなもの？過去にセミナーを受講した「先輩ママ」たちが赤裸々に内容を語ります。セミナーを検討中の方はぜひ、動画をご視聴ください。\u003c/h2\u003e\u003c/div\u003e\n\u003c/div\u003e\n \u003cdiv class=\"list-img\"\u003e\n \u003cimg src=\"/static/img/common/blank.gif\" style=\"background-image:url(https://athleterecipe.com/files/img/other/prdouga.jpg);\"\u003e\n \u003c/div\u003e\n\u003c/div\u003e\n\u003c/a\u003e\n\u003c!--▲記事1本目--\u003e","remarks":"https://athleterecipe.com/files/img/other/prdouga.jpg\nhttps://athleterecipe.com/files/img/special/kimura1.jpg\n\n\n\u003ca href=\"https://athleterecipe.com/search/result?search=%E5%85%88%E8%BC%A9%E3%83%9E%E3%83%9E%E3%81%8C%E8%AA%9E%E3%82%8B\"\u003e\n\u003cdiv class=\"special-toppage_box\"\u003e\n\u003cdiv class=\"contents-title_box\"\u003e\n\u003cheader class=\"contents-title\"\u003e\n\u003ch1\u003e先輩ママが語るアスレシピの栄養セミナー\u003c/h1\u003e\n\u003c/header\u003e\n \u003cdiv class=\"list-body\"\u003e\u003ch2 class=\"article-title\"\u003eアスレシピのスポーツ栄養セミナーは実際、どんな雰囲気なの？学べる内容はどんなもの？過去にセミナーを受講した「先輩ママ」たちが赤裸々に内容を語ります。セミナーを検討中の方はぜひ、動画をご視聴ください。\u003c/h2\u003e\u003c/div\u003e\n\u003c/div\u003e\n \u003cdiv class=\"list-img\"\u003e\n \u003cimg src=\"/static/img/common/blank.gif\" style=\"background-image:url(https://athleterecipe.com/files/img/other/prdouga.jpg);\"\u003e\n \u003c/div\u003e\n\u003c/div\u003e\n\u003c/a\u003e\n\n\u003ca href=\"https://athleterecipe.com/special/lipovitan/\"\u003e\n\u003cdiv class=\"special-toppage_box\"\u003e\n\u003cdiv class=\"contents-title_box\"\u003e\n\u003cheader class=\"contents-title\"\u003e\n\u003ch1\u003e酷暑を乗り切れ！「リポビタンアイススラリーSports」で熱中症予防\u003c/h1\u003e\n\u003c/header\u003e\n \u003cdiv class=\"list-body\"\u003e\u003ch2 class=\"article-title\"\u003e年々暑さが増している夏。暑い中でスポーツをする子どもたちの熱中症が心配です。近年、熱中症対策のアイテムとして注目される「アイススラリー」とはどのようなものなのか、アスレシピを日頃利用する保護者たちが開発者に話を聞きました。\u003c/h2\u003e\u003c/div\u003e\n\u003c/div\u003e\n \u003cdiv class=\"list-img\"\u003e\n \u003cimg src=\"/static/img/common/blank.gif\" style=\"background-image:url(https://athleterecipe.com/files/img/other/serviceBn_icon.jpg);\"\u003e\n \u003c/div\u003e\n\u003c/div\u003e\n\u003c/a\u003e\n\n\u003ca href=\"https://athleterecipe.com/e-mail-magazine\"\u003e\n\u003cdiv class=\"special-toppage_box\"\u003e\n\u003cdiv class=\"contents-title_box\"\u003e\n\u003cheader class=\"contents-title\"\u003e\n\u003ch1\u003eメールマガジン配信中\u003c/h1\u003e\n\u003c/header\u003e\n \u003cdiv class=\"list-body\"\u003e\u003ch2 class=\"article-title\"\u003eいま知っておきたい最新情報を、毎週木曜にお知らせ！　登録はこちらから\u003c/h2\u003e\u003c/div\u003e\n\u003c/div\u003e\n \u003cdiv class=\"list-img\"\u003e\n \u003cimg src=\"/static/img/common/blank.gif\" style=\"background-image:url(https://athleterecipe.com/files/img/other/mailpresent.jpg);\"\u003e\n \u003c/div\u003e\n\u003c/div\u003e\n\u003c/a\u003e\n\n\n\u003ca href=\"https://athleterecipe.com/special/athdeli\"\u003e\n\u003cdiv class=\"special-toppage_box\"\u003e\n\u003cdiv class=\"contents-title_box\"\u003e\n\u003cheader class=\"contents-title\"\u003e\n\u003ch1\u003e「アスリートのおかずDELI」リニューアル新発売\u003c/h1\u003e\n\u003c/header\u003e\n \u003cdiv class=\"list-body\"\u003e\u003ch2 class=\"article-title\"\u003e味もボリュームもパワーアップ！　アスレシピ公認の冷凍おかずセットから、「タンパク質強化Cセット」が11月30日にリニューアル発売されました。\u003c/h2\u003e\u003c/div\u003e\n\u003c/div\u003e\n \u003cdiv class=\"list-img\"\u003e\n \u003cimg src=\"/static/img/common/blank.gif\" style=\"background-image:url(https://athleterecipe.com/static/special/athdeli/athdeli_ogp.jpg);\"\u003e\n \u003c/div\u003e\n\u003c/div\u003e\n\u003c/a\u003e\n\u003c!--▲記事1本目--\u003e\n\n\u003ca href=\"https://athleterecipe.com/e-mail-magazine\"\u003e\n\u003cdiv class=\"special-toppage_box\"\u003e\n\u003cdiv class=\"contents-title_box\"\u003e\n\u003cheader class=\"contents-title\"\u003e\n\u003ch1\u003eメールマガジン配信中\u003c/h1\u003e\n\u003c/header\u003e\n \u003cdiv class=\"list-body\"\u003e\u003ch2 class=\"article-title\"\u003eいま知っておきたい最新情報を、毎週木曜にお知らせ！　登録はこちらから\u003c/h2\u003e\u003c/div\u003e\n\u003c/div\u003e\n \u003cdiv class=\"list-img\"\u003e\n \u003cimg src=\"/static/img/common/blank.gif\" style=\"background-image:url(https://athleterecipe.com/files/img/other/mailpresent.jpg);\"\u003e\n \u003c/div\u003e\n\u003c/div\u003e\n\u003c/a\u003e\n\u003c!--▲記事1本目--\u003e\n\n\u003ca href=\"https://athleterecipe.com/e-mail-magazine\"\u003e\n\u003cdiv class=\"special-toppage_box\"\u003e\n\u003cdiv class=\"contents-title_box\"\u003e\n\u003cheader class=\"contents-title\"\u003e\n\u003ch1\u003eメルマガ購読者限定プレゼント\u003c/h1\u003e\n\u003c/header\u003e\n \u003cdiv class=\"list-body\"\u003e\u003ch2 class=\"article-title\"\u003e次回は「サッカー選手のためのセミナー」に1名様ご招待。メールマガジンは毎週木曜配信中。今すぐ登録！\u003c/h2\u003e\u003c/div\u003e\n\u003c/div\u003e\n \u003cdiv class=\"list-img\"\u003e\n \u003cimg src=\"/static/img/common/blank.gif\" style=\"background-image:url(https://athleterecipe.com/files/img/special/sc_2023_01.jpg);\"\u003e\n \u003c/div\u003e\n\u003c/div\u003e\n\u003c/a\u003e\n\nトップページ下部の特集バナータグ\n\n"},"special-sidenavi":{"_id":12,"key":"special-sidenavi","html":"\u003c!--▼見出し1本目▼--\u003e\n\u003ca href=\"https://athleterecipe.com/membership/about\"\u003e\n\u003ch1 class=\"title\"\u003eアスレシピ会員募集中\u003c/h1\u003e\n\u003carticle\u003e\n \u003cdiv class=\"list-img\"\u003e\n \u003cimg src=\"/static/img/common/blank.gif\" style=\"background-image:url(https://athleterecipe.com/files/img/other/text_kaiin_bosyuchu.png);\"\u003e\n \u003c/div\u003e\n \u003cdiv class=\"list-body\"\u003e\n \u003ch2 class=\"article-title\"\u003eアスレシピ会員（無料）にご登録いただくと、管理栄養士・専門家のコラムがすべてお読みいただけるほか会員限定特典もあります。\u003c/h2\u003e\n \u003c/div\u003e\n\u003c/article\u003e\n\u003c/a\u003e\n\u003c!--▲見出し1本目▲--\u003e","remarks":"サイドバーの特集バナータグ\n\u003ca href=\"https://athleterecipe.com/membership/about\"\u003e\n\u003ch1 class=\"title\"\u003eアスレシピ会員募集中\u003c/h1\u003e\n\u003carticle\u003e\n \u003cdiv class=\"list-img\"\u003e\n \u003cimg src=\"/static/img/common/blank.gif\" style=\"background-image:url(https://athleterecipe.com/files/img/other/serviceBn_icon.jpg);\"\u003e\n \u003c/div\u003e\n \u003cdiv class=\"list-body\"\u003e\n \u003ch2 class=\"article-title\"\u003eアスレシピ会員（無料）にご登録いただくと、管理栄養士・専門家のコラムがすべてお読みいただけるほか会員限定特典もあります。\u003c/h2\u003e\n \u003c/div\u003e\n\u003c/article\u003e\n\u003c/a\u003e\n\n\u003ca href=\"https://athleterecipe.com/special/lipovitan/\"\u003e\n\u003ch1 class=\"title\"\u003e酷暑を乗り切れ！「リポビタンアイススラリーSports」で熱中症予防\u003c/h1\u003e\n\u003carticle\u003e\n \u003cdiv class=\"list-img\"\u003e\n \u003cimg src=\"/static/img/common/blank.gif\" style=\"background-image:url(https://athleterecipe.com/files/img/other/serviceBn_icon_2.jpg);\"\u003e\n \u003c/div\u003e\n \u003cdiv class=\"list-body\"\u003e\n \u003ch2 class=\"article-title\"\u003e「アイススラリー」ってどんなもの？　アスレシピを利用する保護者が開発者に話を聞きました。\u003c/h2\u003e\n \u003c/div\u003e\n\u003c/article\u003e\n\u003c/a\u003e\n\n\u003c!--\n\u003ca href=\"https://athleterecipe.com/e-mail-magazine\"\u003e\n\u003ch1 class=\"title\"\u003eメールマガジン配信中、登録はこちらから\u003c/h1\u003e\n\u003c!--▼見出し1本目▼--\u003e\n\u003carticle\u003e\n \u003cdiv class=\"list-img\"\u003e\n \u003cimg src=\"/static/img/common/blank.gif\" style=\"background-image:url(https://athleterecipe.com/files/img/other/mailpresent.jpg);\"\u003e\n \u003c/div\u003e\n \u003cdiv class=\"list-body\"\u003e\n \u003ch2 class=\"article-title\"\u003eいま知っておきたい最新情報を、毎週木曜にお知らせ。お得情報も！\u003c/h2\u003e\n \u003c/div\u003e\n\u003c/article\u003e\n\u003c!--▲見出し1本目▲--\u003e\n\u003c/a\u003e\n\n\n\n\n\u003ch1 class=\"title\"\u003eタンパク質強化Cセット発売！アスリートのおかずDELI\u003c/h1\u003e\n\u003c!--▼見出し1本目▼--\u003e\n\u003carticle\u003e\n \u003ca href=\"https://athdeli-market.com/collections/all/products/protein-fortification\"\u003e\n \u003cdiv class=\"list-img\"\u003e\n \u003cimg src=\"/static/img/common/blank.gif\" style=\"background-image:url(https://athleterecipe.com/files/img/other/deli3.jpg);\"\u003e\n \u003c/div\u003e\n \u003cdiv class=\"list-body\"\u003e\n \u003ch2 class=\"article-title\"\u003eいざという時、あると安心な冷凍おかずセット。新シリーズ「タンパク質強化Cセット」が発売されました\u003c/h2\u003e\n \u003c/div\u003e\n \u003c/a\u003e\n\u003c/article\u003e\n\u003c!--▲見出し1本目▲--\u003e\n\n\u003ch1 class=\"title\"\u003e「馬路村のゆず」で残暑を乗り越えろ！ゆずしぼりを試してみた\u003c/h1\u003e\n\u003c!--▼見出し1本目▼--\u003e\n\u003carticle\u003e\n \u003ca href=\"https://athleterecipe.com/special/umajimura/202209\"\u003e\n \u003cdiv class=\"list-img\"\u003e\n \u003cimg src=\"/static/img/common/blank.gif\" style=\"background-image:url(/static/special/umajimura/thumbnail.jpg);\"\u003e\n \u003c/div\u003e\n \u003cdiv class=\"list-body\"\u003e\n \u003ch2 class=\"article-title\"\u003eアスレシピ編集部が「ゆずしぼり」を使ったレシピ5点を紹介！\u003c/h2\u003e\n \u003c/div\u003e\n \u003c/a\u003e\n\u003c/article\u003e\n\u003c!--▲見出し1本目▲--\u003e\n\n\u003ca href=\"https://athleterecipe.com/membership/about\"\u003e\n\u003ch1 class=\"title\"\u003eアスレシピ会員募集中\u003c/h1\u003e\n\u003c!--▼見出し1本目▼--\u003e\n\u003carticle\u003e\n \u003cdiv class=\"list-img\"\u003e\n \u003cimg src=\"/static/img/common/blank.gif\" style=\"background-image:url(https://athleterecipe.com/files/img/other/text_kaiin_bosyuchu.png);\"\u003e\n \u003c/div\u003e\n \u003cdiv class=\"list-body\"\u003e\n \u003ch2 class=\"article-title\"\u003e会員登録すると、管理栄養士・専門家のコラムが全文読めるほか会員限定特典も多数\u003c/h2\u003e\n \u003c/div\u003e\n\u003c/article\u003e\n\u003c/a\u003e\n--\u003e"},"ad8":{"_id":13,"key":"ad8","html":" \u003camp-embed width=\"100\" height=\"100\"\n type=\"outbrain\"\n layout=\"responsive\"\n data-widgetIds=\"AMP_1\"\u003e\n\u003c/amp-embed\u003e","remarks":"AMP用広告「続きを読む」以下に配置される"},"ad-common":{"_id":14,"key":"ad-common","html":"\n\u003c!-- ad-common--\u003e\n\u003cscript\u003e\nvar url = location.href;\nif(window.matchMedia \u0026\u0026 window.matchMedia('(max-width: 600px)').matches) {\nif(url.match(\"/special/hikarirouka\")) {\n/* スマホ用（特集）コード */\ndocument.write(\"\u003c!-- FOneH SECTION --\u003e\");\ndocument.write('\u003cscr');\ndocument.write('ipt type=\\'text/javascript\\'\u003e try{ TagProvider.requestAds({sectionId: 10855, dmp: false, sync: false}); }catch(err){}');\ndocument.write('\u003c/scr');\ndocument.write('ipt\u003e');\ndocument.write(\"\u003c!-- FOneH SECTION --\u003e\");\n} else {\n/* スマホ用コード */\ndocument.write(\"\u003c!-- FOneH SECTION 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href=\"https://athleterecipe.com/recipe/purpose/cold_recipe\"\u003e\u003cspan\u003eおすすめ\u003c/span\u003e風邪予防のレシピ\u003c/a\u003e\u003c/li\u003e\n\u003cli\u003e\u003ca href=\"https://coubic.com/nikkansports/products/519372\"\u003e\u003cspan\u003e11/29まで\u003c/span\u003e「アスリートの食事」動画視聴キャンペーン\u003c/a\u003e\u003c/li\u003e\n\n\u003c/ul\u003e","remarks":"トップのクルクル\n\u003cdiv class=\"slide slide-1\"\u003e\n\u003cp class=\"mini-title\"\u003e\u003cb\u003e【注目のコンテンツ・特集】\u003c/b\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli\u003e\u003ca href=\"https://athleterecipe.com/search/result?search=%E5%85%88%E8%BC%A9%E3%83%9E%E3%83%9E%E3%81%8C%E8%AA%9E%E3%82%8B\"\u003e\u003cspan\u003e先輩ママが語る\u003c/span\u003e子どもも変わった！アスレシピ栄養セミナー体験談\u003c/a\u003e\u003c/li\u003e\n\u003cli\u003e\u003ca href=\"https://coubic.com/nikkansports/2914513\"\u003e\u003cspan\u003e6月26日\u003c/span\u003e競泳選手の食事～試合食の考え方と練習時の水分補給～\u003c/a\u003e\u003c/li\u003e\u003cli\u003e\u003ca \nhref=\"https://athleterecipe.com/calculation/growthcurve\"\u003e\u003cspan\u003eおすすめ\u003c/span\u003e「成長曲線」で子どもの発育状況をチェック\u003c/a\u003e\u003c/li\u003e\n\u003cli\u003e\u003ca href=\"https://athleterecipe.com/recipe/category/newyear_recipe\"\u003e\u003cspan\u003eおすすめ\u003c/span\u003eあなたは手作り派？お正月レシピ\u003c/a\u003e\u003c/li\u003e\n\u003cli\u003e\u003ca href=\"https://athleterecipe.com/search/result?search=2023%E5%B9%B4%E7%B7%8F%E6%B1%BA%E7%AE%97\"\u003e\n\u003cspan\u003e発表\u003c/span\u003e2023年レシピランキング！主食・主菜・副菜・補食・汁物\u003c/a\u003e\u003c/li\u003e\n\u003cli\u003e\u003ca href=\"https://athleterecipe.com/e-mail-magazine\"\u003e\u003cspan\u003e木曜配信\u003c/span\u003eプレゼントあり！新メールマガジン\u003c/a\u003e\u003c/li\u003e\n\u003cli\u003e\u003ca href=\"https://athleterecipe.com/seminar/akusa/202301\"\u003e\u003cspan\u003e無料\u003c/span\u003e子どもを大きく育てる「食事」と「教育資金」\u003c/a\u003e\u003c/li\u003e\n\u003cli\u003e\u003ca href=\"https://athleterecipe.com/ranking/nutrient\"\u003e\u003cspan\u003e注目\u003c/span\u003e献立に悩んだら「栄養素別レシピランキング」\u003c/a\u003e\u003c/li\u003e\n\u003cli\u003e\u003ca href=\"https://coubic.com/nikkansports/428600\"\u003e\u003cspan\u003e栄養士対象\u003c/span\u003e公認スポーツ栄養士が指導！栄養相談スキルアップ\u003c/a\u003e\u003c/li\u003e\n\u003cli\u003e\u003ca href=\"https://coubic.com/nikkansports/485139\"\u003e\u003cspan\u003e増量・減量\u003c/span\u003eすぐに使える！朝と夜の献立メニューを学ぶ\u003c/a\u003e\u003c/li\u003e\n\n\u003cli\u003e\u003ca href=\"https://athdeli-market.com/collections/all/products/protein-fortification\"\u003e\u003cspan\u003e冷凍宅配\u003c/span\u003e1食タンパク質35g以上「アスリートのおかずDELI」\u003c/a\u003e\u003c/li\u003e\n\u003cli\u003e\u003ca href=\"https://athleterecipe.com/calculation/protein\"\u003e\u003cspan\u003e計算ツール\u003c/span\u003e1日に必要なタンパク質量は？\u003c/a\u003e\u003c/li\u003e\n\u003cli\u003e\u003ca href=\"https://coubic.com/nikkansports/755925\"\u003e\u003cspan\u003e参加無料\u003c/span\u003e上手に家計をやりくり「食費と家計の節約講座」\u003c/a\u003e\u003c/li\u003e\n\u003cli\u003e\u003ca href=\"https://coubic.com/nikkansports/products/444529\"\u003e\u003cspan\u003e9月7日\u003c/span\u003e「成長期のサッカー選手の栄養と食事」5回講座\u003c/a\u003e\u003c/li\u003e\n\u003cli\u003e\u003ca href=\"https://coubic.com/nikkansports/products/397489\"\u003e\u003cspan\u003e好評第2弾\u003c/span\u003e5回連続講座「身長を伸ばす食事」２期10月11日開講\u003c/a\u003e\u003c/li\u003e\n\u003cli\u003e\u003ca href=\"https://coubic.com/nikkansports/products/508453\"\u003e\u003cspan\u003e9月16日\u003c/span\u003e「野球選手の食事」ケガ予防・風邪予防\u003c/a\u003e\u003c/li\u003e\n\u003cli\u003e\u003ca href=\"https://coubic.com/nikkansports/602436\"\u003e\u003cspan\u003e募集中\u003c/span\u003eオンラインワークで献立作りを学ぶ「アスリートの食事・実践編」\u003c/a\u003e\u003c/li\u003e\n\u003cli\u003e\u003ca href=\"https://athdeli-market.com/collections/all/products/protein-fortification\"\u003e\u003cspan\u003e新発売\u003c/span\u003e「アスリートのおかずDELI」タンパク質強化セット\u003c/a\u003e\u003c/li\u003e\n\u003cli\u003e\u003ca href=\"https://coubic.com/nikkansports/654650\"\u003e\u003cspan\u003e募集中\u003c/span\u003e「アスリートの食事・基本編」5月20日19時半～\u003c/a\u003e\u003c/li\u003e\n\u003cli\u003e\u003ca href=\"https://athleterecipe.com/ebook\"\u003e\n\u003cli\u003e\u003ca href=\"https://youtu.be/qMH4ZH8cneI\"\u003e\u003cspan\u003e最新動画\u003c/span\u003e【試合後の疲労回復メニュー】疲れた体でも作れる鉄分たっぷりどんぶり\u003c/a\u003e\u003c/li\u003e\n\u003cli\u003e\u003ca href=\"https://athleterecipe.com/news/articles/201803070000439\"\u003e\u003cspan\u003e出張アスレシピ\u003c/span\u003e学校やチーム単位でスポーツ栄養講座を行います\u003c/a\u003e\u003c/li\u003e\n\u003cli\u003e\u003ca href=\"https://youtu.be/bIpAcIA5MRw\"\u003e\u003cspan\u003e動画\u003c/span\u003eアスレシピのYouTubeのチャンネル登録をしよう♪\u003c/a\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cli\u003e\u003ca href=\"https://athleterecipe.com/line\"\u003e\u003cspan\u003e注目\u003c/span\u003eLINEでもアスレシピ！毎週末オススメ記事を配信\u003c/a\u003e\u003c/li\u003e"},"keywords":{"_id":9,"key":"keywords","html":"\u003c!--====keywords====--\u003e\n\u003cp class=\"mini-title\"\u003eランキング\u003c/p\u003e\n\u003cul\u003e\n\u003cli\u003e\u003ca href=\"https://athleterecipe.com/ranking/recipe\"\u003eレシピTOP10\u003c/a\u003e\u003c/li\u003e\n\u003cli\u003e\u003ca href=\"https://athleterecipe.com/ranking/column\"\u003eコラムTOP10\u003c/a\u003e\u003c/li\u003e\n\u003cli\u003e\u003ca href=\"https://athleterecipe.com/calculation\"\u003eらくらく計算ツール\u003c/a\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003c!--==== /keywords====--\u003e","remarks":"\u003c!--====keywords====--\u003e\n\u003cp class=\"mini-title\"\u003e人気ワード\u003c/p\u003e\n\u003cul\u003e\n\u003cli\u003e\u003ca href=\"https://athleterecipe.com/calculation\"\u003e消化の良いもの悪いもの\u003c/a\u003e\u003c/li\u003e\n\n\u003cli\u003e\u003ca href=\"https://athleterecipe.com/calculation/bmr\"\u003e基礎代謝量\u003c/a\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003c!--==== /keywords====--\u003e"}}},"recipes":[{"vitaminb6":0.24,"monounsaturatedfattyacid":null,"vitamind":2.3,"vitaminetocopherolbeta":null,"status":"open","watersolubledietaryfiber":null,"vitaminetocopherolalpha":1.6,"vitaminabetacaroteneequivalent":null,"relatedcolumns":[],"iron":2.8,"_id":2970,"magnesium":65,"polyunsaturatedfattyacid":null,"rejectionrate":null,"waterinsolubledietaryfiber":null,"folicacid":96,"category":{"_id":4,"name":"汁物"},"vitaminacarotenealpha":null,"hascarbohydrate":false,"vitaminb1":0.24,"potassium":null,"copper":null,"vitaminc":11,"fat":11.3,"vitaminaretinol":null,"zinc":1.5,"pantothenicacid":null,"vitaminetocopheroldelta":null,"ingredients":":シーフードミックス:100g\n:木綿豆腐:1/2丁\n:エノキタケ:1/4株（50g）\n:シメジ:1/4株（50g）\n:ニラ:4本\n:卵:2個\n:白菜キムチ:100g\n\n### A\t\n:みそ:小さじ1\n:がらスープの素:小さじ2\n:豆板醤:小さじ1\n:水:400ml\n:ゴマ油:適量","vitaminb12":0.6,"hasprotein":true,"manganese":null,"date":"2024-11-25T23:00:00Z","calcium":127,"dietaryfiber":4.6,"phosphorus":null,"name":"スンドゥブチゲ風スープ","energykcal":212,"vitaminaretinolequivalent":176,"niacin":null,"salt":2.8,"ash":null,"carbohydrate":9.4,"cookingtime":10,"water":null,"hasiron":true,"vitaminb2":0.37,"genre":{"_id":4,"name":"韓"},"protein":21.7,"vitamink":null,"energykj":null,"directions":"1. 豆腐は食べやすい大きさに切る。エノキとシメジは根元を切ってほぐす。ニラは５cm長さに切る。\n2. 鍋にAを入れて中火で沸かし、キムチ、シーフードミックス、豆腐、キノコ、卵を入れ、５分程度煮る。\n3. 最後にニラを入れ、ひと煮立ちさせて器に盛る。\n","vitaminacarotenebeta":null,"hascalcium":true,"saturatedfat":null,"cholesterol":null,"vitaminacryptoxanthin":null,"dateuntil":null,"hasvitaminb1":true,"sodium":null,"vitaminetocopherolgamma":null,"provider":{"_id":94,"priority":12,"url":"https://athleterecipe.com/column/48","name":"管理栄養士・尾澤真紀"},"tags":[],"servings":"2人分"},{"vitaminb6":0.09,"monounsaturatedfattyacid":null,"vitamind":1.2,"vitaminetocopherolbeta":null,"status":"open","watersolubledietaryfiber":null,"vitaminetocopherolalpha":2,"vitaminabetacaroteneequivalent":null,"relatedcolumns":[],"iron":0.8,"_id":2971,"magnesium":12,"polyunsaturatedfattyacid":null,"rejectionrate":null,"waterinsolubledietaryfiber":null,"folicacid":32,"category":{"_id":7,"name":"補食・間食"},"vitaminacarotenealpha":null,"hascarbohydrate":true,"vitaminb1":0.08,"potassium":null,"copper":null,"vitaminc":53,"fat":14.7,"vitaminaretinol":null,"zinc":0.5,"pantothenicacid":null,"vitaminetocopheroldelta":null,"ingredients":":柿（やわらかいもの）:2個（300g）\n:ホットケーキミックス:150g\n:卵:2個\n:砂糖:60g\n:サラダ油:40ml","vitaminb12":0.4,"hasprotein":false,"manganese":null,"date":"2024-11-24T23:00:00Z","calcium":58,"dietaryfiber":1.9,"phosphorus":null,"name":"柿のパウンドケーキ","energykcal":372,"vitaminaretinolequivalent":93,"niacin":null,"salt":0.5,"ash":null,"carbohydrate":54.8,"cookingtime":50,"water":null,"hasiron":true,"vitaminb2":0.16,"genre":{"_id":2,"name":"洋"},"protein":6.9,"vitamink":null,"energykj":null,"directions":"1. 柿は刻み、すりつぶすか、ミキサーにかけてペースト状にする。\n2. 卵をボウルに溶き、砂糖をよくすり混ぜる。\n3. ②にホットケーキミックスを混ぜ合わせる。\n4. ③にサラダ油と①の柿を少しずつ混ぜ合わせる。\n5. クッキングシートを敷いたパウンド型に④を入れ、180℃のオーブンで40分焼く。\n6. 竹串などを刺し、何もついてこなければ焼き上がり。","vitaminacarotenebeta":null,"hascalcium":false,"saturatedfat":null,"cholesterol":null,"vitaminacryptoxanthin":null,"dateuntil":null,"hasvitaminb1":false,"sodium":null,"vitaminetocopherolgamma":null,"provider":{"_id":38,"priority":7,"url":"https://athleterecipe.com/column/16","name":"管理栄養士・田澤梓"},"tags":[],"servings":"4人分"},{"vitaminb6":0.11,"monounsaturatedfattyacid":null,"vitamind":0,"vitaminetocopherolbeta":null,"status":"open","watersolubledietaryfiber":0.2,"vitaminetocopherolalpha":0.5,"vitaminabetacaroteneequivalent":null,"relatedcolumns":[],"iron":0.3,"_id":2965,"magnesium":11,"polyunsaturatedfattyacid":null,"rejectionrate":null,"waterinsolubledietaryfiber":0.8,"folicacid":29,"category":{"_id":6,"name":"ドリンク"},"vitaminacarotenealpha":null,"hascarbohydrate":true,"vitaminb1":0.06,"potassium":170,"copper":0.08,"vitaminc":10,"fat":0.4,"vitaminaretinol":null,"zinc":0.2,"pantothenicacid":0.37,"vitaminetocopheroldelta":null,"ingredients":":サツマイモ:200g\n:米麹:100g\n:水:400ml\n","vitaminb12":0,"hasprotein":false,"manganese":0.26,"date":"2024-11-21T23:00:00Z","calcium":13,"dietaryfiber":1,"phosphorus":30,"name":"サツマイモの甘酒","energykcal":92,"vitaminaretinolequivalent":1,"niacin":0.6,"salt":0,"ash":null,"carbohydrate":20.5,"cookingtime":15,"water":94,"hasiron":false,"vitaminb2":0.04,"genre":{"_id":1,"name":"和"},"protein":1.4,"vitamink":0,"energykj":null,"directions":"1. サツマイモは皮をむいて適当な大きさに切り、水に浸ける。\n2. 耐熱ボウルに水けをきったサツマイモを入れ、ラップをして600Wの電子レンジで６～７分（つぶれるくらいのやわらかさになるまで）加熱する。\n3. フォークやマッシャーでサツマイモをつぶす（なめらかに作りたい場合は、分量の水を使用してミキサーにかける）。\n4. 炊飯器に米麹と水を入れ、③を入れてよく混ぜる（ミキサーにかけた場合は米麹と③をよく混ぜる）。\n5. 炊飯器の上にタオルなどをかぶせ、ふたを完全に閉めずに少し開いた状態になるように重しを置き、ふたが浮かないようにする。\n6. 保温にし、60℃程度を保ちながら約８時間放置する。\n7. 清潔な密閉容器などに移し、粗熱が取れたら冷蔵庫で保管する。\n\n※甘酒・ヨーグルトメーカーがあればそちらをご使用ください。\n\n※とり方：そのまま、お湯や水で伸ばして飲む、ヨーグルトにかける。\n\n※発酵時間の8時間は調理時間に含まない。","vitaminacarotenebeta":null,"hascalcium":false,"saturatedfat":null,"cholesterol":null,"vitaminacryptoxanthin":null,"dateuntil":null,"hasvitaminb1":false,"sodium":4,"vitaminetocopherolgamma":null,"provider":{"_id":83,"priority":13,"url":"https://athleterecipe.com/column/32","name":"KAGOSHIMA食×スポーツ／管理栄養士・田畑綾美"},"tags":[],"servings":"6杯分"},{"vitaminb6":0.24,"monounsaturatedfattyacid":null,"vitamind":2.1,"vitaminetocopherolbeta":null,"status":"open","watersolubledietaryfiber":null,"vitaminetocopherolalpha":1.2,"vitaminabetacaroteneequivalent":null,"relatedcolumns":[],"iron":3.8,"_id":2969,"magnesium":80,"polyunsaturatedfattyacid":null,"rejectionrate":null,"waterinsolubledietaryfiber":null,"folicacid":100,"category":{"_id":3,"name":"主食"},"vitaminacarotenealpha":null,"hascarbohydrate":false,"vitaminb1":0.3,"potassium":null,"copper":null,"vitaminc":18,"fat":15.7,"vitaminaretinol":null,"zinc":2.4,"pantothenicacid":null,"vitaminetocopheroldelta":null,"ingredients":":冷やご飯:160g\n:卵:2個\n:木綿豆腐:100g\n:豆乳:1カップ（200ml）\n:ベーコン:2枚（40g）\n:シメジ:1/5株（40g）\n:小松菜:1株（40g）\n:溶けるチーズ:大さじ2（16g）\n:めんつゆ:小さじ2\n:白ゴマ、細ネギの小口切り:各少々\n:黒コショウ（好みで）:適量","vitaminb12":1,"hasprotein":true,"manganese":null,"date":"2024-11-20T23:00:00Z","calcium":190,"dietaryfiber":3,"phosphorus":null,"name":"栄養満点！卵と豆腐の豆乳雑炊","energykcal":355,"vitaminaretinolequivalent":190,"niacin":null,"salt":1.3,"ash":null,"carbohydrate":36.3,"cookingtime":10,"water":null,"hasiron":true,"vitaminb2":0.4,"genre":{"_id":1,"name":"和"},"protein":21.8,"vitamink":null,"energykj":null,"directions":"1. 豆腐はさいの目切り、ベーコンは１cm幅、シメジは石づきを取って小房に分け、小松菜は１cm長さに切る。\n2. 調理した容器で食べられるよう、1人分ずつ作る（1人分は各材料の1/2量）。耐熱容器に冷やご飯と卵を入れ、混ぜ合わせる。\n3. ②に豆腐、ベーコン、シメジ、小松菜、チーズ、めんつゆ、豆乳を加えて軽く混ぜ合わせ、600Wの電子レンジで90秒加熱する。\n4. 一旦取り出して軽く混ぜ合わせ、再び600Wの電子レンジで50〜60秒加熱する。\n5. もう1人分も同様に作る。白ゴマと細ネギの小口切りを散らし、好みで黒コショウを振る。\n\n※好みや冷やご飯の温度により、加熱時間は調節してください。\n\n※半熟卵が好みの場合は、加熱時間を少なめにします。取り出した後、余熱でも火が通ります。\n\n※白ゴマや細ネギのほか、梅干しやおろしショウガなども合います。\n\n※味付けはブイヨンや、隠し味にみそを加えてもおいしいです。\n\n※ご飯を炊く時間は調理時間に含まない。","vitaminacarotenebeta":null,"hascalcium":true,"saturatedfat":null,"cholesterol":null,"vitaminacryptoxanthin":null,"dateuntil":null,"hasvitaminb1":true,"sodium":null,"vitaminetocopherolgamma":null,"provider":{"_id":10,"priority":2,"url":"https://athleterecipe.com/column/4","name":"管理栄養士・石村智子"},"tags":[{"_id":12,"name":"blood"},{"_id":14,"name":"bone"},{"_id":43,"name":"joint"}],"servings":"2人分"},{"vitaminb6":0.14,"monounsaturatedfattyacid":null,"vitamind":3.4,"vitaminetocopherolbeta":null,"status":"open","watersolubledietaryfiber":null,"vitaminetocopherolalpha":1.9,"vitaminabetacaroteneequivalent":null,"relatedcolumns":[],"iron":2.4,"_id":2966,"magnesium":28,"polyunsaturatedfattyacid":null,"rejectionrate":null,"waterinsolubledietaryfiber":null,"folicacid":91,"category":{"_id":1,"name":"主菜"},"vitaminacarotenealpha":null,"hascarbohydrate":false,"vitaminb1":0.11,"potassium":null,"copper":null,"vitaminc":20,"fat":10.2,"vitaminaretinol":null,"zinc":1.1,"pantothenicacid":null,"vitaminetocopheroldelta":null,"ingredients":":シラス:30g\n:小松菜:50g\n:卵:1個\n:油（オリーブ油など）:小さじ1\n:塩:少々（0.3g）\n:コショウ:少々\n:ケチャップ（好みで）:小さじ1～2程度","vitaminb12":1.1,"hasprotein":false,"manganese":null,"date":"2024-11-19T23:00:00Z","calcium":169,"dietaryfiber":1.1,"phosphorus":null,"name":"小松菜とシラスの卵炒め","energykcal":155,"vitaminaretinolequivalent":292,"niacin":null,"salt":1.5,"ash":null,"carbohydrate":4.2,"cookingtime":10,"water":null,"hasiron":true,"vitaminb2":0.28,"genre":{"_id":2,"name":"洋"},"protein":12.9,"vitamink":null,"energykj":null,"directions":"1. 小松菜は洗って根元を切り、２～３cm幅に切る。\n2. ボウルに卵を割り入れ、塩、コショウを加えて溶きほぐす。\n3. フライパンにオリーブ油を引き、中火で熱し、小松菜をサッと炒める。\n4. シラスを加えて混ぜ合わせる。\n5. ②の卵液を流し入れ、卵が少し固まってきたら混ぜ合わせる。\n6. 器に盛り、好みでケチャップを添える。","vitaminacarotenebeta":null,"hascalcium":true,"saturatedfat":null,"cholesterol":null,"vitaminacryptoxanthin":null,"dateuntil":null,"hasvitaminb1":false,"sodium":null,"vitaminetocopherolgamma":null,"provider":{"_id":62,"priority":12,"url":"https://athleterecipe.com/column/27","name":"静岡スポーツ栄養研究会／管理栄養士・青島千恵"},"tags":[],"servings":"1人分"},{"vitaminb6":0.57,"monounsaturatedfattyacid":null,"vitamind":16,"vitaminetocopherolbeta":null,"status":"open","watersolubledietaryfiber":null,"vitaminetocopherolalpha":1.7,"vitaminabetacaroteneequivalent":null,"relatedcolumns":[],"iron":1.7,"_id":2967,"magnesium":39.5,"polyunsaturatedfattyacid":null,"rejectionrate":null,"waterinsolubledietaryfiber":null,"folicacid":20,"category":{"_id":1,"name":"主菜"},"vitaminacarotenealpha":null,"hascarbohydrate":false,"vitaminb1":0.02,"potassium":null,"copper":null,"vitaminc":0,"fat":25.6,"vitaminaretinol":null,"zinc":1,"pantothenicacid":null,"vitaminetocopheroldelta":null,"ingredients":":サンマ:2尾\n:酒:大さじ2\n:しょうゆ:大さじ2\n:みりん:大さじ2\n:砂糖:大さじ2\n:ショウガ:1片\n:水:100ml","vitaminb12":16,"hasprotein":true,"manganese":null,"date":"2024-11-18T23:00:00Z","calcium":34,"dietaryfiber":0.1,"phosphorus":null,"name":"サンマの甘露煮","energykcal":383,"vitaminaretinolequivalent":16,"niacin":null,"salt":2.95,"ash":null,"carbohydrate":17.6,"cookingtime":25,"water":null,"hasiron":true,"vitaminb2":0.31,"genre":{"_id":1,"name":"和"},"protein":19.4,"vitamink":null,"energykj":null,"directions":"1. サンマは頭と尾を切り落とし、２等分に切って内臓を水で洗う。キッチンペーパーで水けをとる。\n2. 鍋に調味料と水を入れて火にかけ、煮立ったらサンマと薄切りにしたショウガを入れる。落としぶたをし、15～20分ほど煮る。","vitaminacarotenebeta":null,"hascalcium":false,"saturatedfat":null,"cholesterol":null,"vitaminacryptoxanthin":null,"dateuntil":null,"hasvitaminb1":false,"sodium":null,"vitaminetocopherolgamma":null,"provider":{"_id":81,"priority":11,"url":"https://athleterecipe.com/column/38","name":"女子アスリート／管理栄養士・上木明子"},"tags":[],"servings":"2人分"},{"vitaminb6":0.14,"monounsaturatedfattyacid":null,"vitamind":0.1,"vitaminetocopherolbeta":null,"status":"open","watersolubledietaryfiber":null,"vitaminetocopherolalpha":0.5,"vitaminabetacaroteneequivalent":null,"relatedcolumns":[],"iron":1.1,"_id":2960,"magnesium":37,"polyunsaturatedfattyacid":null,"rejectionrate":null,"waterinsolubledietaryfiber":null,"folicacid":20,"category":{"_id":3,"name":"主食"},"vitaminacarotenealpha":null,"hascarbohydrate":true,"vitaminb1":0.13,"potassium":null,"copper":null,"vitaminc":4,"fat":1.5,"vitaminaretinol":null,"zinc":1.5,"pantothenicacid":null,"vitaminetocopheroldelta":null,"ingredients":":米:2合\n:新ショウガ:45g\n:カニ風味かまぼこ:6本（50g）\n:ほたて貝ひも（市販のおつまみ）:36g\n:ぎんなん:13～15個（約50g）\t\n\n### A\n:粉末和風だし:2g\n:酒:大さじ2\n\n※ぎんなんがなければ枝豆などでもOK。","vitaminb12":0.1,"hasprotein":false,"manganese":null,"date":"2024-11-17T23:00:00Z","calcium":22,"dietaryfiber":1.4,"phosphorus":null,"name":"ぎんなんと新ショウガと貝ひもの炊き込みご飯","energykcal":441,"vitaminaretinolequivalent":7,"niacin":null,"salt":1.3,"ash":null,"carbohydrate":89.6,"cookingtime":30,"water":null,"hasiron":false,"vitaminb2":0.04,"genre":{"_id":1,"name":"和"},"protein":14.1,"vitamink":null,"energykj":null,"directions":"1. 米は通常と同様に洗い、水加減する。\n2. 新ショウガは皮をスプーンなどである程度こそげ取り、薄切りにする。カニ風味かまぼこは１本を３～４つに切り分け、少しほぐす。貝ひもはキッチンばさみなどで２～３cm長さに切る。ぎんなんは硬い殻を取り、下ゆでして薄皮をむく（※）。\n3. ①の米の上にAと新ショウガ、カニ風味かまぼこ、貝ひも、ぎんなんを入れ、通常の炊飯をする。\n4. 炊きあがったら全体を混ぜる。\n\n※ぎんなんの下処理…ぎんなん割り器などを使って硬い殻をむき、小鍋に入れてぎんなんが隠れるぎりぎりくらいの水を入れ、３分ほどゆでる。ゆでている際にお玉などでぎんなんの上を滑らせるように触れていると薄皮が取れやすくなる。グリーンがきれいになったらザルに取り、水に浸ける。残っている薄皮はひとつずつ爪の先で削るようにむく。下処理したぎんなんは保存袋に入れ、冷凍保存しておくと使いやすい。おせち料理の煮物に彩りにも使える。\n\n※米の浸水、炊飯時間は調理時間に含まない。\n\n※栄養価は1/3量で算出（参考値）。","vitaminacarotenebeta":null,"hascalcium":false,"saturatedfat":null,"cholesterol":null,"vitaminacryptoxanthin":null,"dateuntil":null,"hasvitaminb1":false,"sodium":null,"vitaminetocopherolgamma":null,"provider":{"_id":72,"priority":6,"url":"https://athleterecipe.com/column/31","name":"管理栄養士・月野和美砂"},"tags":[{"_id":76,"name":"volleyball"}],"servings":"作りやすい分量"},{"vitaminb6":0.17,"monounsaturatedfattyacid":1.93,"vitamind":0,"vitaminetocopherolbeta":0.1,"status":"open","watersolubledietaryfiber":0.2,"vitaminetocopherolalpha":1.9,"vitaminabetacaroteneequivalent":2069,"relatedcolumns":[],"iron":1.6,"_id":2957,"magnesium":126,"polyunsaturatedfattyacid":3.17,"rejectionrate":null,"waterinsolubledietaryfiber":2.1,"folicacid":64,"category":{"_id":2,"name":"副菜"},"vitaminacarotenealpha":0,"hascarbohydrate":false,"vitaminb1":0.2,"potassium":329,"copper":0.2,"vitaminc":40,"fat":7,"vitaminaretinol":0,"zinc":0.9,"pantothenicacid":0.49,"vitaminetocopheroldelta":1,"ingredients":":豆苗:50g\n:木綿豆腐:75g\n:乾燥ワカメ:1g\n:中華スープの素:1g\n:しょうゆ:小さじ1/3\n:白炒りゴマ:3g\n:ゴマ油:小さじ1/2\n","vitaminb12":0,"hasprotein":false,"manganese":0.92,"date":"2024-11-13T23:00:00Z","calcium":129,"dietaryfiber":2.7,"phosphorus":143,"name":"豆苗と木綿豆腐のナムル","energykcal":111,"vitaminaretinolequivalent":172,"niacin":1.1,"salt":1.9,"ash":3.3,"carbohydrate":5.5,"cookingtime":15,"water":112,"hasiron":true,"vitaminb2":0.19,"genre":{"_id":4,"name":"韓"},"protein":8.2,"vitamink":166,"energykj":469,"directions":"1. 豆苗は半分に切り、600Wの電子レンジで１分加熱する。木綿豆腐はキッチンペーパーに包み、600Wの電子レンジで１分間加熱して水けをきる。ワカメは水で戻す。\n2. ①の豆腐を食べやすい大きさに切るか、手でちぎる。ワカメは水けを絞る。\n3. ボウルに調味料を合わせ、豆苗、豆腐、ワカメを入れて軽く混ぜ合わせる。ゴマを振り、器に盛る。","vitaminacarotenebeta":2068,"hascalcium":true,"saturatedfat":1.06,"cholesterol":0,"vitaminacryptoxanthin":0,"dateuntil":null,"hasvitaminb1":true,"sodium":839,"vitaminetocopherolgamma":4.2,"provider":{"_id":42,"priority":9,"url":"https://athleterecipe.com/column/19","name":"管理栄養士・舘川美貴子"},"tags":[{"_id":82,"name":"handball"}],"servings":"1人分"},{"vitaminb6":0.2,"monounsaturatedfattyacid":null,"vitamind":0,"vitaminetocopherolbeta":null,"status":"open","watersolubledietaryfiber":null,"vitaminetocopherolalpha":1.1,"vitaminabetacaroteneequivalent":null,"relatedcolumns":[],"iron":0.5,"_id":2963,"magnesium":18,"polyunsaturatedfattyacid":null,"rejectionrate":null,"waterinsolubledietaryfiber":null,"folicacid":37,"category":{"_id":7,"name":"補食・間食"},"vitaminacarotenealpha":null,"hascarbohydrate":true,"vitaminb1":0.08,"potassium":null,"copper":null,"vitaminc":22,"fat":0.2,"vitaminaretinol":null,"zinc":0.2,"pantothenicacid":null,"vitaminetocopheroldelta":null,"ingredients":":サツマイモ:300g\n:くちなしの実:1個\n:寒天パウダー:2g\n:砂糖:80g\n:塩:ひとつまみ\n","vitaminb12":0,"hasprotein":false,"manganese":null,"date":"2024-11-10T23:00:00Z","calcium":28,"dietaryfiber":2,"phosphorus":null,"name":"サツマイモようかん","energykcal":174,"vitaminaretinolequivalent":2,"niacin":null,"salt":0.1,"ash":null,"carbohydrate":44.2,"cookingtime":25,"water":null,"hasiron":false,"vitaminb2":0.03,"genre":{"_id":1,"name":"和"},"protein":0.9,"vitamink":null,"energykj":null,"directions":"1. サツマイモは５cm幅の輪切りにし、皮を厚めにむいて水にさらす。\n2. 鍋に①のサツマイモ、ひたひたの水と半分に割ったくちなしの実を入れ、煮る（くちなしの実はお茶のパックなどに入れると便利）。\n3. サツマイモがやわらかくなったらボウルに取り出し、マッシュする（ゆで汁は残しておく）。\n4. ボウルに③のゆで汁50mlを入れ、よく混ぜてブレンダーで攪拌する。ブレンダーがなければ裏ごしするか、マッシュするだけでもOK。\n5. 別の鍋に水100mlと寒天パウダーを入れ、よく混ぜて火にかけ、沸いたら２分程度弱火で加熱する。\n6. ⑤に砂糖と④を少しずつ加え、混ぜる。\n7. 弱火にかけて煮詰め、ラップを敷いた型に流し入れ、冷蔵庫で冷やす。\n\n※冷やし固める時間は調理時間に含まない。","vitaminacarotenebeta":null,"hascalcium":false,"saturatedfat":null,"cholesterol":null,"vitaminacryptoxanthin":null,"dateuntil":null,"hasvitaminb1":false,"sodium":null,"vitaminetocopherolgamma":null,"provider":{"_id":38,"priority":7,"url":"https://athleterecipe.com/column/16","name":"管理栄養士・田澤梓"},"tags":[],"servings":"4人分"},{"vitaminb6":0.49,"monounsaturatedfattyacid":null,"vitamind":0,"vitaminetocopherolbeta":null,"status":"open","watersolubledietaryfiber":null,"vitaminetocopherolalpha":2.6,"vitaminabetacaroteneequivalent":null,"relatedcolumns":[],"iron":2.1,"_id":2959,"magnesium":63,"polyunsaturatedfattyacid":null,"rejectionrate":null,"waterinsolubledietaryfiber":null,"folicacid":96,"category":{"_id":3,"name":"主食"},"vitaminacarotenealpha":null,"hascarbohydrate":true,"vitaminb1":0.25,"potassium":null,"copper":null,"vitaminc":50,"fat":19.6,"vitaminaretinol":null,"zinc":3.1,"pantothenicacid":null,"vitaminetocopheroldelta":null,"ingredients":":精白米:135g（1合から大さじ1分を引く）\n:ホワイトソルガム粒:大さじ1（15g）\n:タマネギ:1/2個（120g）\n:鶏もも肉:180g\n:マッシュルーム:30g\n:カレールウ（アレルギー対応）:大さじ3\n:コーン缶:小1缶（85g）\n:油:大さじ2（24g）\n:ブロッコリー:1/3個（60g）\n:シチュールウ（アレルギー対応）:15g\n:塩、コショウ:各少々\n\n## 水溶き片栗粉\n:片栗粉:3g\n:水:適量\n\n※原材料の製造ラインについてはご自身でご確認ください。","vitaminb12":0.1,"hasprotein":true,"manganese":null,"date":"2024-11-07T23:00:00Z","calcium":39,"dietaryfiber":3.5,"phosphorus":null,"name":"ホワイトソルガム入りカレードリア風","energykcal":630,"vitaminaretinolequivalent":43,"niacin":null,"salt":3.3,"ash":null,"carbohydrate":88,"cookingtime":30,"water":null,"hasiron":true,"vitaminb2":0.3,"genre":{"_id":2,"name":"洋"},"protein":26.3,"vitamink":null,"energykj":null,"directions":"1. 精白米1合から大さじ1分を減らし、ホワイトソルガム粒大さじ1を加えて洗米し、通常通りの水加減で炊く（雑穀米）。\n2. ブロッコリーは小房に分けて耐熱皿に乗せ、水大さじ１をかけ、ふたをして600Wの電子レンジで２分半~３分加熱する。\n3. 鶏肉は一口大に切り、塩、コショウ各少々をまぶす。タマネギ、マッシュルームはスライスする。\n4. フライパンに大さじ１の油を引き、③を焼き色がつくまで炒める。アレルギー対応のカレールウ粉末を大さじ１程度とコーンを混ぜる。鍋底に焦げ付いてきたら水を約50ml入れ、全体を混ぜ合わせて水分を飛ばし、その後に油大さじ１を足し、炊いた雑穀米を炒める。\n5. カレールウ粉末を大さじ２程度混ぜ、味が足りなければ追加する（アレルギー用カレールウはメーカーにより味の濃さが異なるため）。\n6. 別の鍋にアレルギー用シチュールウを水150mlで溶かしてぐつぐつ沸かし、水分を飛ばす。とろみが足りない場合は水溶き片栗粉を少しずつ混ぜ、ドロッとする位にとろみをつける（アレルギー用ルウはメーカーにより味やとろみの濃さが異なるため）。\n7. 器に炒めた雑穀ご飯とブロッコリーを盛り、⑥のルウをかける。\n\n※辛さは好みで調整して下さい。\n\n※シチュールウに加える水分を豆乳に替えたり、トッピングにツナ缶などをのせたりしても良いです。アレルギーの有無でご判断ください。\n\n※雑穀米を炊く時間は調理時間に含まない。","vitaminacarotenebeta":null,"hascalcium":false,"saturatedfat":null,"cholesterol":null,"vitaminacryptoxanthin":null,"dateuntil":null,"hasvitaminb1":true,"sodium":null,"vitaminetocopherolgamma":null,"provider":{"_id":44,"priority":11,"url":"https://athleterecipe.com/column/18","name":"管理栄養士・乳井美和子、小高鏡子"},"tags":[{"_id":2,"name":"allergy"},{"_id":43,"name":"joint"},{"_id":52,"name":"muscle"},{"_id":77,"name":"weightgain"}],"servings":"2人分"},{"vitaminb6":0.11,"monounsaturatedfattyacid":null,"vitamind":0,"vitaminetocopherolbeta":null,"status":"open","watersolubledietaryfiber":null,"vitaminetocopherolalpha":0.4,"vitaminabetacaroteneequivalent":null,"relatedcolumns":[],"iron":0.3,"_id":2958,"magnesium":12,"polyunsaturatedfattyacid":null,"rejectionrate":null,"waterinsolubledietaryfiber":null,"folicacid":2,"category":{"_id":7,"name":"補食・間食"},"vitaminacarotenealpha":null,"hascarbohydrate":true,"vitaminb1":0.02,"potassium":null,"copper":null,"vitaminc":0,"fat":0.1,"vitaminaretinol":null,"zinc":0.1,"pantothenicacid":null,"vitaminetocopheroldelta":null,"ingredients":":ドライプルーン:10粒（種抜きのものが食べやすい）\n:紅茶ティーバッグ:1個\n:熱湯:150ml\n","vitaminb12":0,"hasprotein":false,"manganese":null,"date":"2024-11-07T23:00:00Z","calcium":18,"dietaryfiber":2.1,"phosphorus":null,"name":"プルーンの紅茶漬け","energykcal":64,"vitaminaretinolequivalent":30,"niacin":null,"salt":0,"ash":null,"carbohydrate":18.7,"cookingtime":10,"water":null,"hasiron":false,"vitaminb2":0.03,"genre":{"_id":2,"name":"洋"},"protein":0.8,"vitamink":null,"energykj":null,"directions":"1. 熱湯で紅茶を濃く煮出す。\n2. 紅茶にプルーンを浸し、粗熱がとれたら冷蔵庫に入れ、一晩寝かせる。\n\n※５日～１週間程度で食べきる。\n\n※調理時間に冷蔵庫で寝かせる時間は含まない。\n\n※栄養価は１人分３粒で算出。","vitaminacarotenebeta":null,"hascalcium":false,"saturatedfat":null,"cholesterol":null,"vitaminacryptoxanthin":null,"dateuntil":null,"hasvitaminb1":false,"sodium":null,"vitaminetocopherolgamma":null,"provider":{"_id":85,"priority":13,"url":"https://athleterecipe.com/column/32","name":"KAGOSHIMA食×スポーツ／管理栄養士・川口郁子"},"tags":[],"servings":"作りやすい分量"},{"vitaminb6":0.9,"monounsaturatedfattyacid":null,"vitamind":0.1,"vitaminetocopherolbeta":null,"status":"open","watersolubledietaryfiber":null,"vitaminetocopherolalpha":5.8,"vitaminabetacaroteneequivalent":null,"relatedcolumns":[],"iron":3.8,"_id":2962,"magnesium":130,"polyunsaturatedfattyacid":null,"rejectionrate":null,"waterinsolubledietaryfiber":null,"folicacid":180,"category":{"_id":3,"name":"主食"},"vitaminacarotenealpha":null,"hascarbohydrate":true,"vitaminb1":1.35,"potassium":null,"copper":null,"vitaminc":130,"fat":7.5,"vitaminaretinol":null,"zinc":4.6,"pantothenicacid":null,"vitaminetocopheroldelta":null,"ingredients":":乾燥パスタ:200g\n:塩（ゆでるときに使用）:適宜\n:豚もも肉:200g\n:塩麴:20g\n:ブロッコリー:100g\n:パプリカ:60g\n:オリーブ油:3g\n:シソ:4枚\n\n### A\n:トマト:60g\n:トマトピューレ:150g\n:甘酒:大さじ2\n:しょうゆ:6g","vitaminb12":0.3,"hasprotein":true,"manganese":null,"date":"2024-11-05T23:00:00Z","calcium":68,"dietaryfiber":10.3,"phosphorus":null,"name":"塩麹のトマトパスタ","energykcal":629,"vitaminaretinolequivalent":3,"niacin":null,"salt":4.6,"ash":null,"carbohydrate":96.9,"cookingtime":20,"water":null,"hasiron":true,"vitaminb2":0.53,"genre":{"_id":2,"name":"洋"},"protein":40.4,"vitamink":null,"energykj":null,"directions":"1. 豚肉は食べやすい大きさに切り、塩麴に漬ける。\n2. ブロッコリーとパプリカは一口大に切る。\n3. ブロッコリーを固めにゆで、器に取る。\n4. フライパンにオリーブ油を引き、①をよく炒め、パプリカ加えてさっと火を通す。\n5. ④にAを加えてよく混ぜ、③を加え、火を止める。\n6. 塩を加えた湯でパスタをゆでる。\n7. ⑥を⑤とあえて器に盛り、千切りにしたシソをのせる。","vitaminacarotenebeta":null,"hascalcium":false,"saturatedfat":null,"cholesterol":null,"vitaminacryptoxanthin":null,"dateuntil":null,"hasvitaminb1":true,"sodium":null,"vitaminetocopherolgamma":null,"provider":{"_id":8,"priority":1,"url":"https://athleterecipe.com/column/3","name":"管理栄養士・川端理香"},"tags":[{"_id":29,"name":"endurance"},{"_id":43,"name":"joint"},{"_id":52,"name":"muscle"}],"servings":"2人分"},{"vitaminb6":0.84,"monounsaturatedfattyacid":null,"vitamind":0.1,"vitaminetocopherolbeta":0.2,"status":"open","watersolubledietaryfiber":null,"vitaminetocopherolalpha":4,"vitaminabetacaroteneequivalent":725,"relatedcolumns":[],"iron":1.5,"_id":2961,"magnesium":76,"polyunsaturatedfattyacid":0,"rejectionrate":null,"waterinsolubledietaryfiber":null,"folicacid":89,"category":{"_id":3,"name":"主食"},"vitaminacarotenealpha":38,"hascarbohydrate":true,"vitaminb1":0.97,"potassium":763,"copper":null,"vitaminc":175,"fat":24.9,"vitaminaretinol":7,"zinc":4.5,"pantothenicacid":null,"vitaminetocopheroldelta":0.001,"ingredients":":豚肉切り落とし:120g\n:パプリカ（赤・黄）:各1/2個\n:細ネギ:3g\n:片栗粉:8g\n:ゴマ油:5g\n:ご飯:350g\n:白ゴマ:1g\n\n### A\n:しょうゆ:12g\n:黒酢:10ml\n:砂糖:5g","vitaminb12":0.4,"hasprotein":true,"manganese":null,"date":"2024-11-05T23:00:00Z","calcium":41,"dietaryfiber":2.8,"phosphorus":394,"name":"豚肉とパプリカの黒酢炒め丼","energykcal":1001,"vitaminaretinolequivalent":66,"niacin":null,"salt":1.9,"ash":null,"carbohydrate":151.5,"cookingtime":15,"water":null,"hasiron":false,"vitaminb2":0.34,"genre":{"_id":5,"name":"中"},"protein":34.2,"vitamink":11,"energykj":null,"directions":"1. パプリカはひと口大に切る。細ネギは小口切りにする。\n2. ボウルにAの材料を合わせる。\n3. 豚肉は1枚ずつひと口大に丸め、片栗粉をまぶす。\n4. フライバンにゴマ油を引き、パブリカを軽く炒めて容器に取り出す。同じフライパンで豚肉を焼き、こんがり焼けたらパプリカを戻し入れてAを回しかけ、照りが出るまで炒める。\n5. 丼にご飯をよそって④を乗せ、仕上げに白ゴマと細ネギを散らす。\n\n※ご飯を炊く時間は調理時間に含まない。","vitaminacarotenebeta":616,"hascalcium":false,"saturatedfat":9.86,"cholesterol":null,"vitaminacryptoxanthin":null,"dateuntil":null,"hasvitaminb1":true,"sodium":739,"vitaminetocopherolgamma":0.4,"provider":{"_id":82,"priority":12,"url":"https://athleterecipe.com/column/27","name":"静岡スポーツ栄養研究会／管理栄養士・中野ヤスコ"},"tags":[{"_id":29,"name":"endurance"},{"_id":52,"name":"muscle"},{"_id":59,"name":"recovery"}],"servings":"1人分"},{"vitaminb6":0.64,"monounsaturatedfattyacid":null,"vitamind":0.1,"vitaminetocopherolbeta":null,"status":"open","watersolubledietaryfiber":null,"vitaminetocopherolalpha":8.2,"vitaminabetacaroteneequivalent":null,"relatedcolumns":[],"iron":1.5,"_id":2956,"magnesium":64,"polyunsaturatedfattyacid":null,"rejectionrate":null,"waterinsolubledietaryfiber":null,"folicacid":66,"category":{"_id":1,"name":"主菜"},"vitaminacarotenealpha":null,"hascarbohydrate":false,"vitaminb1":1.01,"potassium":null,"copper":null,"vitaminc":66,"fat":12.7,"vitaminaretinol":null,"zinc":2.5,"pantothenicacid":null,"vitaminetocopheroldelta":null,"ingredients":":カボチャ:1/4個（300g）\n:豚もも肉（薄切り）:200g\n:油:小さじ1\n:めんつゆ（3倍濃縮）:大さじ2/3\n:塩:小さじ1/3\n:コショウ:適量","vitaminb12":0.3,"hasprotein":true,"manganese":null,"date":"2024-11-03T23:00:00Z","calcium":28,"dietaryfiber":5.3,"phosphorus":null,"name":"照り焼きカボチャの豚肉巻き","energykcal":345,"vitaminaretinolequivalent":499,"niacin":null,"salt":1.8,"ash":null,"carbohydrate":32.5,"cookingtime":20,"water":null,"hasiron":false,"vitaminb2":0.35,"genre":{"_id":1,"name":"和"},"protein":23.7,"vitamink":null,"energykj":null,"directions":"1. カボチャは種とワタを取って切らずに耐熱皿に乗せ、軽くラップをして500Wの電子レンジで６分前後加熱する。やけどに注意して取り出し、少し冷ます。\n2. 豚肉を広げ、塩、コショウをする。\n3. ①が冷めたら肉の枚数分に切り分け、肉を巻き付ける。\n4. フライパンに油を熱し、③の巻き終わりを下にして入れ、中火で焼き始める。途中ふたをして蒸し焼きにしながら、時々面を変えて全体を焼く。\n5. 火が通ったらふたを取って弱火にし、めんつゆを全体に回し入れ、全体に味がつくように絡める。","vitaminacarotenebeta":null,"hascalcium":false,"saturatedfat":null,"cholesterol":null,"vitaminacryptoxanthin":null,"dateuntil":null,"hasvitaminb1":true,"sodium":null,"vitaminetocopherolgamma":null,"provider":{"_id":72,"priority":6,"url":"https://athleterecipe.com/column/31","name":"管理栄養士・月野和美砂"},"tags":[{"_id":29,"name":"endurance"},{"_id":43,"name":"joint"},{"_id":52,"name":"muscle"},{"_id":76,"name":"volleyball"}],"servings":"2人分"},{"vitaminb6":0.03,"monounsaturatedfattyacid":null,"vitamind":0,"vitaminetocopherolbeta":null,"status":"open","watersolubledietaryfiber":null,"vitaminetocopherolalpha":0.4,"vitaminabetacaroteneequivalent":null,"relatedcolumns":[],"iron":0.5,"_id":2955,"magnesium":22,"polyunsaturatedfattyacid":null,"rejectionrate":null,"waterinsolubledietaryfiber":null,"folicacid":33,"category":{"_id":4,"name":"汁物"},"vitaminacarotenealpha":null,"hascarbohydrate":false,"vitaminb1":0.03,"potassium":null,"copper":null,"vitaminc":2,"fat":0.6,"vitaminaretinol":null,"zinc":0.2,"pantothenicacid":null,"vitaminetocopheroldelta":null,"ingredients":":オクラ:5本程度（50g）\n:乾燥ワカメ:1g\n:だし昆布:2cm\n:みそ:大さじ1\n:水:400ml","vitaminb12":0,"hasprotein":false,"manganese":null,"date":"2024-10-27T23:00:00Z","calcium":37,"dietaryfiber":1.9,"phosphorus":null,"name":"オクラとワカメのみそ汁","energykcal":23,"vitaminaretinolequivalent":12,"niacin":null,"salt":1.3,"ash":null,"carbohydrate":4,"cookingtime":5,"water":null,"hasiron":false,"vitaminb2":0.03,"genre":{"_id":1,"name":"和"},"protein":1.8,"vitamink":null,"energykj":null,"directions":"1. オクラはヘタを取り、１cmの輪切りにする。ワカメは水で戻す。\n2. 鍋に水とだし昆布を入れ、煮立つ直前に昆布を取り出す。①のオクラを入れ、温める。\n3. ワカメを加え、みそを溶き入れる。","vitaminacarotenebeta":null,"hascalcium":false,"saturatedfat":null,"cholesterol":null,"vitaminacryptoxanthin":null,"dateuntil":null,"hasvitaminb1":false,"sodium":null,"vitaminetocopherolgamma":null,"provider":{"_id":38,"priority":7,"url":"https://athleterecipe.com/column/16","name":"管理栄養士・田澤梓"},"tags":[],"servings":"2人分"},{"vitaminb6":0.09,"monounsaturatedfattyacid":null,"vitamind":0.5,"vitaminetocopherolbeta":null,"status":"open","watersolubledietaryfiber":0.1,"vitaminetocopherolalpha":0.1,"vitaminabetacaroteneequivalent":null,"relatedcolumns":[],"iron":0.6,"_id":2954,"magnesium":16,"polyunsaturatedfattyacid":null,"rejectionrate":null,"waterinsolubledietaryfiber":1.2,"folicacid":18,"category":{"_id":3,"name":"主食"},"vitaminacarotenealpha":null,"hascarbohydrate":false,"vitaminb1":0.13,"potassium":161,"copper":0.15,"vitaminc":0,"fat":3.3,"vitaminaretinol":null,"zinc":1.3,"pantothenicacid":0.65,"vitaminetocopheroldelta":null,"ingredients":":エノキ:40g\n:シメジ:30g\n:マイタケ:30g\n:合いびき肉:50g\t\n:しょうゆ:小さじ1\t\n:みりん:小さじ1\t\n:炒りゴマ（好みで）:少々\t\n:ご飯:400g（おにぎり4個分）\n:塩（好みで）:適宜\t\n\n※キノコは好みの種類でOKです（計100g）。","vitaminb12":0.2,"hasprotein":false,"manganese":0.38,"date":"2024-10-24T23:00:00Z","calcium":10,"dietaryfiber":1.3,"phosphorus":79,"name":"キノコそぼろの混ぜおにぎり","energykcal":217,"vitaminaretinolequivalent":1,"niacin":3.8,"salt":0.4,"ash":null,"carbohydrate":39.5,"cookingtime":15,"water":91.4,"hasiron":false,"vitaminb2":0.09,"genre":{"_id":1,"name":"和"},"protein":6,"vitamink":1,"energykj":null,"directions":"1. キノコ類はすべて細かく刻む（包丁を使わず、はさみでカットしてもOK）。\n2. フライパンにキノコを入れて火をつけ、水分を飛ばすように乾炒りする。\n3. ➁にひき肉を入れて炒める。脂が出てきたらキッチンペーパーでふき取る。\n4. キノコに焼き色がつくくらい炒めたら、しょうゆとみりんを入れて味をつける。\n5. 好みで炒りゴマを混ぜる。\n6. 炊き立ての（または温めた）ご飯に⑤を混ぜ込み、おにぎりにする。好みで軽く塩を振り、味を調える。\n\n※ご飯を炊く時間は調理時間に含まない。\n\n※栄養価は1個あたり。","vitaminacarotenebeta":null,"hascalcium":false,"saturatedfat":null,"cholesterol":null,"vitaminacryptoxanthin":null,"dateuntil":null,"hasvitaminb1":false,"sodium":145,"vitaminetocopherolgamma":null,"provider":{"_id":83,"priority":13,"url":"https://athleterecipe.com/column/32","name":"KAGOSHIMA食×スポーツ／管理栄養士・田畑綾美"},"tags":[],"servings":"4個分"},{"vitaminb6":0.56,"monounsaturatedfattyacid":9.07,"vitamind":0.4,"vitaminetocopherolbeta":0,"status":"open","watersolubledietaryfiber":0,"vitaminetocopherolalpha":1.1,"vitaminabetacaroteneequivalent":0,"relatedcolumns":[],"iron":0.7,"_id":2953,"magnesium":30,"polyunsaturatedfattyacid":3.74,"rejectionrate":null,"waterinsolubledietaryfiber":0,"folicacid":17,"category":{"_id":1,"name":"主菜"},"vitaminacarotenealpha":0,"hascarbohydrate":false,"vitaminb1":0.11,"potassium":335,"copper":0.02,"vitaminc":8,"fat":19.4,"vitaminaretinol":53,"zinc":1.3,"pantothenicacid":1.1,"vitaminetocopheroldelta":0.4,"ingredients":":手羽元:120g（4本）\n:油:小さじ1\n:おろしショウガ:5g\n:おろしニンニク:5g\n:酒:大さじ1/2\n:みりん:大さじ1/2\n:砂糖:大さじ1/2\n:しょうゆ:大さじ1","vitaminb12":0.4,"hasprotein":true,"manganese":0.2,"date":"2024-10-23T23:00:00Z","calcium":16,"dietaryfiber":0,"phosphorus":200,"name":"照り焼きチキンスティック","energykcal":336,"vitaminaretinolequivalent":53,"niacin":8.4,"salt":1.9,"ash":2.9,"carbohydrate":11.8,"cookingtime":30,"water":106.4,"hasiron":false,"vitaminb2":0.13,"genre":{"_id":1,"name":"和"},"protein":22.5,"vitamink":54,"energykj":1404,"directions":"1. ポリ袋に手羽元、おろしショウガ、おろしニンニク、調味料を入れてもみ込み、しばらく置く。\n2. フライパンに油を引き、手羽元の皮側を下にして中火で焼く。全体にこんがりと焼き色がついてきたら、ふたをして蒸し焼きにする。\n3. 肉に火が通ったら漬けダレを加え、煮詰めて絡める。","vitaminacarotenebeta":0,"hascalcium":false,"saturatedfat":2.82,"cholesterol":120,"vitaminacryptoxanthin":0,"dateuntil":null,"hasvitaminb1":false,"sodium":782,"vitaminetocopherolgamma":2.4,"provider":{"_id":42,"priority":9,"url":"https://athleterecipe.com/column/19","name":"管理栄養士・舘川美貴子"},"tags":[{"_id":52,"name":"muscle"},{"_id":77,"name":"weightgain"},{"_id":82,"name":"handball"}],"servings":"1人分"},{"vitaminb6":0.39,"monounsaturatedfattyacid":null,"vitamind":1.6,"vitaminetocopherolbeta":null,"status":"open","watersolubledietaryfiber":null,"vitaminetocopherolalpha":0.6,"vitaminabetacaroteneequivalent":null,"relatedcolumns":[],"iron":2.6,"_id":2951,"magnesium":42,"polyunsaturatedfattyacid":null,"rejectionrate":null,"waterinsolubledietaryfiber":null,"folicacid":55,"category":{"_id":1,"name":"主菜"},"vitaminacarotenealpha":null,"hascarbohydrate":false,"vitaminb1":0.17,"potassium":null,"copper":null,"vitaminc":3,"fat":12.1,"vitaminaretinol":null,"zinc":5.2,"pantothenicacid":null,"vitaminetocopheroldelta":null,"ingredients":":牛かた肉（薄切り）:160g\n:塩麹:大さじ1\n:ニンジン:40g\n:ゴボウ:60g\n:シメジ:60g\n:マイタケ:60g\n:油:小さじ1\n:黒コショウ:少々\n:みりん:小さじ1\n:細ネギ:5cm","vitaminb12":1.4,"hasprotein":true,"manganese":null,"date":"2024-10-21T23:00:00Z","calcium":23,"dietaryfiber":4.2,"phosphorus":null,"name":"キノコと牛肉の塩麹炒め","energykcal":117,"vitaminaretinolequivalent":144,"niacin":null,"salt":1.6,"ash":null,"carbohydrate":14.6,"cookingtime":10,"water":null,"hasiron":true,"vitaminb2":0.32,"genre":{"_id":1,"name":"和"},"protein":18.4,"vitamink":null,"energykj":null,"directions":"1. 牛肉に塩麹をもみ込み、10分置く。\n2. ニンジンとゴボウは皮をむき、斜め薄切りにする。シメジは石づきを切り、小房に分ける。マイタケは手でほぐす。\n3. フライパンに油を入れて中火で熱し、ニンジンとゴボウを炒める。\n4. 野菜に火が通ったら取り出し、①を炒める。\n5. 牛肉に火が通ったら、取り出した④とシメジ、マイタケを加え、炒め合わせる。\n6. みりんを加え、黒コショウをふる。\n7. 器に盛り、細ネギの小口切りを散らす。\n\n※肉の漬け込み時間は調理時間に含まない。","vitaminacarotenebeta":null,"hascalcium":false,"saturatedfat":null,"cholesterol":null,"vitaminacryptoxanthin":null,"dateuntil":null,"hasvitaminb1":false,"sodium":null,"vitaminetocopherolgamma":null,"provider":{"_id":94,"priority":12,"url":"https://athleterecipe.com/column/48","name":"管理栄養士・尾澤真紀"},"tags":[{"_id":30,"name":"fatdown"},{"_id":79,"name":"weightlose"}],"servings":"2人分"},{"vitaminb6":0.29,"monounsaturatedfattyacid":null,"vitamind":0.1,"vitaminetocopherolbeta":null,"status":"open","watersolubledietaryfiber":null,"vitaminetocopherolalpha":0.6,"vitaminabetacaroteneequivalent":null,"relatedcolumns":[],"iron":4.1,"_id":2947,"magnesium":31,"polyunsaturatedfattyacid":null,"rejectionrate":null,"waterinsolubledietaryfiber":null,"folicacid":511,"category":{"_id":1,"name":"主菜"},"vitaminacarotenealpha":null,"hascarbohydrate":false,"vitaminb1":0.16,"potassium":null,"copper":null,"vitaminc":16,"fat":6,"vitaminaretinol":null,"zinc":1.6,"pantothenicacid":null,"vitaminetocopheroldelta":null,"ingredients":":鶏レバー:150g\n:油揚げ:1枚（45g）\n:水菜:1/2株（60g）\n:バルサミコ酢:大さじ1\n\n### A\n:バルサミコ酢:大さじ1\n:めんつゆ:大さじ2/3\n:オリーブ油:小さじ1\n:砂糖:大さじ2/3\n:おろしショウガ（チューブ）:少々","vitaminb12":16.7,"hasprotein":false,"manganese":null,"date":"2024-10-20T23:00:00Z","calcium":70,"dietaryfiber":0.6,"phosphorus":null,"name":"鶏レバーとカリカリ油揚げと水菜のスタミナサラダ","energykcal":114,"vitaminaretinolequivalent":5267,"niacin":null,"salt":0.4,"ash":null,"carbohydrate":3.9,"cookingtime":30,"water":null,"hasiron":true,"vitaminb2":0.71,"genre":{"_id":2,"name":"洋"},"protein":10.2,"vitamink":null,"energykj":null,"directions":"1. 油揚げはキッチンペーパーに挟んで余分な油を取り、縦半分に切ってから短冊切りにする。フライパンを中火にかけ、油は引かずに油揚げを入れ、少し焦げ目がつくように加熱し、ボウルに取り出す。水菜は洗って根元を落とし、４～５cm長さに切る。\n2. 別のボウルに鶏レバーを一口大に切って入れ、流水で濁りがほとんどなくなるまですすぎ、キッチンペーパーで水けを軽く取る。混ぜ合わせたAに10分ほど漬ける。\n3. ①のフライパンをそのまま中火にかけて➁を入れ、表面の色が変わったら面を変えながら、弱めの中火で７～８分かけて中まで火を通す。ボウルに残った漬け汁も全てフライパンに加え、汁けがなくなるまでしっかり加熱する。\n4. ①のボウルに水菜と粗熱を取った③のレバーを入れ、バルサミコ酢をかけ、全体を混ぜる。","vitaminacarotenebeta":null,"hascalcium":false,"saturatedfat":null,"cholesterol":null,"vitaminacryptoxanthin":null,"dateuntil":null,"hasvitaminb1":false,"sodium":null,"vitaminetocopherolgamma":null,"provider":{"_id":72,"priority":6,"url":"https://athleterecipe.com/column/31","name":"管理栄養士・月野和美砂"},"tags":[{"_id":76,"name":"volleyball"}],"servings":"4人分"},{"vitaminb6":0.07,"monounsaturatedfattyacid":null,"vitamind":0,"vitaminetocopherolbeta":0,"status":"open","watersolubledietaryfiber":null,"vitaminetocopherolalpha":0.5,"vitaminabetacaroteneequivalent":3119,"relatedcolumns":[],"iron":0.4,"_id":2950,"magnesium":9,"polyunsaturatedfattyacid":null,"rejectionrate":null,"waterinsolubledietaryfiber":null,"folicacid":16,"category":{"_id":2,"name":"副菜"},"vitaminacarotenealpha":1200,"hascarbohydrate":false,"vitaminb1":0.05,"potassium":175,"copper":0.06,"vitaminc":3,"fat":2.1,"vitaminaretinol":0,"zinc":0.2,"pantothenicacid":0.17,"vitaminetocopheroldelta":null,"ingredients":":ニンジン:2本（300g）\n:塩:小さじ1\n:ひよこ豆:50g\n:レーズン:50g\n\n### A\n:オリーブ油:大さじ1強\n:酢:大さじ1強\n:レモン汁:少々\n:カレー粉:小さじ１\n:ブラックペッパー:適量","vitaminb12":0,"hasprotein":false,"manganese":0.13,"date":"2024-10-17T23:00:00Z","calcium":18,"dietaryfiber":2,"phosphorus":24,"name":"カレー風味のキャロットラペ","energykcal":59,"vitaminaretinolequivalent":259,"niacin":0.5,"salt":0.5,"ash":1,"carbohydrate":10.3,"cookingtime":15,"water":40.6,"hasiron":false,"vitaminb2":0.03,"genre":{"_id":2,"name":"洋"},"protein":1.1,"vitamink":8,"energykj":null,"directions":"1. ニンジンはスライサーで細切りにして塩を加え、よく混ぜて10分ほど置く。\n2. ボウルにAの材料を合わせ、ひよこ豆、レーズンを加えて混ぜる。\n3. ①のニンジンがしんなりしたら、水けを絞って②のボウルへ入れ、調味料をニンジンによく絡める。\n4. 保存容器に移し、冷蔵庫で冷やす。\n\n※冷蔵庫で２～３日保存可能。\n\n※冷蔵庫で冷やす時間は調理時間に含まない。","vitaminacarotenebeta":2518,"hascalcium":false,"saturatedfat":null,"cholesterol":null,"vitaminacryptoxanthin":0,"dateuntil":null,"hasvitaminb1":false,"sodium":209,"vitaminetocopherolgamma":null,"provider":{"_id":86,"priority":13,"url":"https://athleterecipe.com/column/32","name":"KAGOSHIMA食×スポーツ／管理栄養士・久永まゆみ"},"tags":[],"servings":"4人分"},{"vitaminb6":0.16,"monounsaturatedfattyacid":null,"vitamind":0.6,"vitaminetocopherolbeta":null,"status":"open","watersolubledietaryfiber":null,"vitaminetocopherolalpha":1,"vitaminabetacaroteneequivalent":null,"relatedcolumns":[],"iron":0.7,"_id":2952,"magnesium":30,"polyunsaturatedfattyacid":null,"rejectionrate":null,"waterinsolubledietaryfiber":null,"folicacid":31,"category":{"_id":3,"name":"主食"},"vitaminacarotenealpha":null,"hascarbohydrate":true,"vitaminb1":0.11,"potassium":null,"copper":null,"vitaminc":5,"fat":7.3,"vitaminaretinol":null,"zinc":1.3,"pantothenicacid":null,"vitaminetocopheroldelta":null,"ingredients":":米:2合\n:ツナ缶（オイル漬け）:中1缶（140g）\n:冷凍ミックスベジタブル:1袋（250g）\n:酒:大さじ1\n:しょうゆ:大さじ1\n:塩:少々","vitaminb12":0.3,"hasprotein":false,"manganese":null,"date":"2024-10-16T23:00:00Z","calcium":1.6,"dietaryfiber":5.2,"phosphorus":null,"name":"ツナ缶とミックスベジタブルの炊き込みご飯","energykcal":352,"vitaminaretinolequivalent":160,"niacin":null,"salt":0.9,"ash":null,"carbohydrate":63.6,"cookingtime":5,"water":null,"hasiron":false,"vitaminb2":0.06,"genre":{"_id":1,"name":"和"},"protein":10.8,"vitamink":null,"energykj":null,"directions":"1. 炊飯釜に研いだ米を入れ、浸水させる。\n2. ツナ缶（汁ごと）、ミックスベジタブル、酒、しょうゆ、塩を加え、炊飯する。\n3. 炊き上がったら、切るように混ぜる。\n\n※米の浸水、炊飯時間は調理時間に含まない。\n\n※栄養価は1人分ご飯150gで算出。","vitaminacarotenebeta":null,"hascalcium":false,"saturatedfat":null,"cholesterol":null,"vitaminacryptoxanthin":null,"dateuntil":null,"hasvitaminb1":false,"sodium":null,"vitaminetocopherolgamma":null,"provider":{"_id":10,"priority":2,"url":"https://athleterecipe.com/column/4","name":"管理栄養士・石村智子"},"tags":[],"servings":"2人分"},{"vitaminb6":0.05,"monounsaturatedfattyacid":null,"vitamind":0,"vitaminetocopherolbeta":null,"status":"open","watersolubledietaryfiber":null,"vitaminetocopherolalpha":0.1,"vitaminabetacaroteneequivalent":null,"relatedcolumns":[],"iron":0.9,"_id":2948,"magnesium":32,"polyunsaturatedfattyacid":null,"rejectionrate":null,"waterinsolubledietaryfiber":null,"folicacid":17,"category":{"_id":4,"name":"汁物"},"vitaminacarotenealpha":null,"hascarbohydrate":false,"vitaminb1":0.07,"potassium":null,"copper":null,"vitaminc":1.5,"fat":1.8,"vitaminaretinol":null,"zinc":0.4,"pantothenicacid":null,"vitaminetocopheroldelta":null,"ingredients":":モズク:60g\n:絹ごし豆腐:100g\n:ネギ:10cm\n:水:300ml\n:中華だし:小さじ1\n:白だし:小さじ1\n:塩:適量\n:白ゴマ（好みで）:適宜","vitaminb12":0.05,"hasprotein":false,"manganese":null,"date":"2024-10-14T23:00:00Z","calcium":50,"dietaryfiber":1.1,"phosphorus":null,"name":"モズクと豆腐のスープ","energykcal":38,"vitaminaretinolequivalent":5,"niacin":null,"salt":1.1,"ash":null,"carbohydrate":3.3,"cookingtime":15,"water":null,"hasiron":true,"vitaminb2":0.04,"genre":{"_id":5,"name":"中"},"protein":3.1,"vitamink":null,"energykj":null,"directions":"1. 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塩で味を調えて器に盛り、好みで白ゴマを散らす。","vitaminacarotenebeta":null,"hascalcium":false,"saturatedfat":null,"cholesterol":null,"vitaminacryptoxanthin":null,"dateuntil":null,"hasvitaminb1":false,"sodium":null,"vitaminetocopherolgamma":null,"provider":{"_id":81,"priority":11,"url":"https://athleterecipe.com/column/38","name":"女子アスリート／管理栄養士・上木明子"},"tags":[],"servings":"2人分"},{"vitaminb6":0.21,"monounsaturatedfattyacid":null,"vitamind":0.4,"vitaminetocopherolbeta":null,"status":"open","watersolubledietaryfiber":null,"vitaminetocopherolalpha":0.4,"vitaminabetacaroteneequivalent":null,"relatedcolumns":[],"iron":0.8,"_id":2949,"magnesium":52,"polyunsaturatedfattyacid":null,"rejectionrate":null,"waterinsolubledietaryfiber":null,"folicacid":14,"category":{"_id":6,"name":"ドリンク"},"vitaminacarotenealpha":null,"hascarbohydrate":true,"vitaminb1":0.07,"potassium":null,"copper":null,"vitaminc":1,"fat":6,"vitaminaretinol":null,"zinc":1,"pantothenicacid":null,"vitaminetocopheroldelta":null,"ingredients":":牛乳:120ml\n:砂糖入りココア粉末:20g\n:バナナチップ:15g","vitaminb12":0.4,"hasprotein":false,"manganese":null,"date":"2024-10-13T23:00:00Z","calcium":170,"dietaryfiber":2.2,"phosphorus":null,"name":"ドライバナナのホットココア","energykcal":200,"vitaminaretinolequivalent":58,"niacin":null,"salt":0.3,"ash":null,"carbohydrate":33.6,"cookingtime":5,"water":null,"hasiron":true,"vitaminb2":0.28,"genre":{"_id":2,"name":"洋"},"protein":6,"vitamink":null,"energykj":null,"directions":"1. 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バナナチップを入れる。","vitaminacarotenebeta":null,"hascalcium":true,"saturatedfat":null,"cholesterol":null,"vitaminacryptoxanthin":null,"dateuntil":null,"hasvitaminb1":false,"sodium":null,"vitaminetocopherolgamma":null,"provider":{"_id":38,"priority":7,"url":"https://athleterecipe.com/column/16","name":"管理栄養士・田澤梓"},"tags":[],"servings":"1人分"},{"vitaminb6":0.59,"monounsaturatedfattyacid":null,"vitamind":0.4,"vitaminetocopherolbeta":null,"status":"open","watersolubledietaryfiber":null,"vitaminetocopherolalpha":2.2,"vitaminabetacaroteneequivalent":null,"relatedcolumns":[],"iron":3.2,"_id":2945,"magnesium":100,"polyunsaturatedfattyacid":null,"rejectionrate":null,"waterinsolubledietaryfiber":null,"folicacid":50,"category":{"_id":3,"name":"主食"},"vitaminacarotenealpha":null,"hascarbohydrate":false,"vitaminb1":0.78,"potassium":null,"copper":null,"vitaminc":55,"fat":28.2,"vitaminaretinol":null,"zinc":3.5,"pantothenicacid":null,"vitaminetocopheroldelta":null,"ingredients":":豚ひき肉:180g\n:木綿豆腐:240g\n:タマネギ:中1/2個\n:黄パプリカ:1/2個\n:ニンジン:中1/2本\n:おろしショウガ（チューブ）:約3㎝\n:（米粉）カレー粉（アレルギー対応）:大さじ2と1/2\n:トマトケチャップ（アレルギー対応）:大さじ1/2\n:コンソメ（アレルギー対応）:小さじ2\n:水:50ml\n:オリーブ油:大さじ1\n:塩、コショウ:各少々\n:ご飯:適量\n:ドライパセリ（好みで）:適量\n\n※原材料の製造ラインについてはご自身でご確認ください。","vitaminb12":0.55,"hasprotein":true,"manganese":null,"date":"2024-10-10T23:00:00Z","calcium":144.8,"dietaryfiber":2.7,"phosphorus":null,"name":"筋力アップ豆腐キーマ米粉カレー","energykcal":403,"vitaminaretinolequivalent":205,"niacin":null,"salt":1.4,"ash":null,"carbohydrate":14.1,"cookingtime":20,"water":null,"hasiron":true,"vitaminb2":0.28,"genre":{"_id":2,"name":"洋"},"protein":25.9,"vitamink":null,"energykj":null,"directions":"1. 豆腐に重石を乗せ、水きりする（電子レンジで行う場合：ペーパータオルで包み、ラップはかけずに500Wで２分加熱する）。\n2. タマネギをみじん切りにし、ニンジンとパプリカは小角切りにする。\n3. フライパンに油を引き、②の野菜、豚ひき肉、塩、コショウを入れ、炒める。豚肉に火が通ったら、豆腐を崩しながら加えて炒める。木べらで豆腐をつぶしながら、そぼろ状にする。\n4. カレー粉、トマトケチャップ、コンソメ、おろしショウガ、水を加え、水分を飛ばすように炒め、調味料で味を調える。\n5.器にご飯を盛ってルウをかけ、好みでドライパセリを振る。\n\n※辛さは好みで、カレー粉の量を調整してください。\n\n※ご飯を炊く時間は調理時間に含まない。","vitaminacarotenebeta":null,"hascalcium":true,"saturatedfat":null,"cholesterol":null,"vitaminacryptoxanthin":null,"dateuntil":null,"hasvitaminb1":true,"sodium":null,"vitaminetocopherolgamma":null,"provider":{"_id":44,"priority":11,"url":"https://athleterecipe.com/column/18","name":"管理栄養士・乳井美和子、小高鏡子"},"tags":[{"_id":2,"name":"allergy"},{"_id":12,"name":"blood"},{"_id":43,"name":"joint"},{"_id":52,"name":"muscle"}],"servings":"2人分"},{"vitaminb6":0.31,"monounsaturatedfattyacid":2.32,"vitamind":0.1,"vitaminetocopherolbeta":0.1,"status":"open","watersolubledietaryfiber":0.7,"vitaminetocopherolalpha":4.1,"vitaminabetacaroteneequivalent":3200,"relatedcolumns":[],"iron":0.8,"_id":2944,"magnesium":30,"polyunsaturatedfattyacid":0.54,"rejectionrate":null,"waterinsolubledietaryfiber":2.2,"folicacid":37,"category":{"_id":2,"name":"副菜"},"vitaminacarotenealpha":14,"hascarbohydrate":true,"vitaminb1":0.27,"potassium":480,"copper":0.08,"vitaminc":34,"fat":5.4,"vitaminaretinol":3,"zinc":1,"pantothenicacid":0.9,"vitaminetocopheroldelta":0,"ingredients":":カボチャ:80g\n:豚ひき肉:30g\n:おろしショウガ:5g\n:水:100ml\n:酒:小さじ1\n:砂糖:小さじ1\n:しょうゆ:小さじ1\n:片栗粉:小さじ1\n:水:3ml","vitaminb12":0.2,"hasprotein":false,"manganese":0.36,"date":"2024-10-09T23:00:00Z","calcium":16,"dietaryfiber":2.9,"phosphorus":79,"name":"カボチャと鶏肉のそぼろ煮","energykcal":164,"vitaminaretinolequivalent":267,"niacin":3,"salt":1,"ash":2.1,"carbohydrate":20.4,"cookingtime":20,"water":91.7,"hasiron":true,"vitaminb2":0.15,"genre":{"_id":1,"name":"和"},"protein":7.1,"vitamink":22,"energykj":683,"directions":"1. 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煮汁が少なくなってきたら、片栗粉を水小さじ1/2強で溶いて加え、強火で一煮立ちさせる。少しとろみがついたら器に盛る。","vitaminacarotenebeta":3120,"hascalcium":false,"saturatedfat":1.9,"cholesterol":22,"vitaminacryptoxanthin":72,"dateuntil":null,"hasvitaminb1":true,"sodium":396,"vitaminetocopherolgamma":1,"provider":{"_id":42,"priority":9,"url":"https://athleterecipe.com/column/19","name":"管理栄養士・舘川美貴子"},"tags":[{"_id":82,"name":"handball"}],"servings":"1人分"},{"vitaminb6":0.65,"monounsaturatedfattyacid":null,"vitamind":0.1,"vitaminetocopherolbeta":null,"status":"open","watersolubledietaryfiber":null,"vitaminetocopherolalpha":1.4,"vitaminabetacaroteneequivalent":null,"relatedcolumns":[],"iron":1.3,"_id":2942,"magnesium":43,"polyunsaturatedfattyacid":null,"rejectionrate":null,"waterinsolubledietaryfiber":null,"folicacid":40,"category":{"_id":2,"name":"副菜"},"vitaminacarotenealpha":null,"hascarbohydrate":false,"vitaminb1":0.15,"potassium":null,"copper":null,"vitaminc":7,"fat":12.1,"vitaminaretinol":null,"zinc":1.4,"pantothenicacid":null,"vitaminetocopheroldelta":null,"ingredients":":サトイモ:7～8個（300g）\n:鶏ひき肉:200g\n:水:1カップ\n:めんつゆ:大さじ2/3\n:和風だし（顆粒）:小さじ1/2\n:水溶き片栗粉:大さじ2/3\n:細ネギ:1本（10g）\n","vitaminb12":0.3,"hasprotein":true,"manganese":null,"date":"2024-10-06T23:00:00Z","calcium":22,"dietaryfiber":2,"phosphorus":null,"name":"サトイモと鶏ひき肉のそぼろ煮","energykcal":252,"vitaminaretinolequivalent":43,"niacin":null,"salt":1.1,"ash":null,"carbohydrate":14.9,"cookingtime":30,"water":null,"hasiron":true,"vitaminb2":0.2,"genre":{"_id":1,"name":"和"},"protein":19.3,"vitamink":null,"energykj":null,"directions":"1. 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③に水溶き片栗粉を入れ、とろみがついたら器に盛り、①の細ネギを散らす。","vitaminacarotenebeta":null,"hascalcium":false,"saturatedfat":null,"cholesterol":null,"vitaminacryptoxanthin":null,"dateuntil":null,"hasvitaminb1":false,"sodium":null,"vitaminetocopherolgamma":null,"provider":{"_id":72,"priority":6,"url":"https://athleterecipe.com/column/31","name":"管理栄養士・月野和美砂"},"tags":[{"_id":52,"name":"muscle"},{"_id":76,"name":"volleyball"}],"servings":"2人分"},{"vitaminb6":0.43,"monounsaturatedfattyacid":null,"vitamind":1.2,"vitaminetocopherolbeta":null,"status":"open","watersolubledietaryfiber":null,"vitaminetocopherolalpha":2.2,"vitaminabetacaroteneequivalent":null,"relatedcolumns":[],"iron":5.1,"_id":2946,"magnesium":84.1,"polyunsaturatedfattyacid":null,"rejectionrate":null,"waterinsolubledietaryfiber":null,"folicacid":125,"category":{"_id":2,"name":"副菜"},"vitaminacarotenealpha":null,"hascarbohydrate":true,"vitaminb1":0.32,"potassium":null,"copper":null,"vitaminc":32,"fat":14.9,"vitaminaretinol":null,"zinc":4.1,"pantothenicacid":null,"vitaminetocopheroldelta":null,"ingredients":":レンコン:50g\n:カボチャ:50g\n:サツマイモ:40g\n:エノキタケ:40g\n:マイタケ:40g\n:ネギ:30g\n:鶏もも肉:120g\n:砂肝:100g\n:厚揚げ:100g\n\n## とろろだれ\n:長イモ:60g\n:ポン酢:80g\n\n## ニンジン酢だれ\n:ニンジン:50g\n:リンゴ酢:50g\n:オリーブ油:10g\n:塩:少々","vitaminb12":1.29,"hasprotein":true,"manganese":null,"date":"2024-10-01T23:00:00Z","calcium":178,"dietaryfiber":5.2,"phosphorus":null,"name":"せいろ蒸し２種だれ","energykcal":362,"vitaminaretinolequivalent":242,"niacin":null,"salt":3.3,"ash":null,"carbohydrate":28.5,"cookingtime":20,"water":null,"hasiron":true,"vitaminb2":0.48,"genre":{"_id":1,"name":"和"},"protein":32.3,"vitamink":null,"energykj":null,"directions":"1. せいろで蒸す野菜と肉、厚揚げを食べやすい大きさに切る。\n2. せいろにペーパーを敷き、①を並べ入れ、15分程度蒸す。\n3. とろろだれを作る。長イモをすりおろし、ポン酢とよく混ぜる。\n4. ニンジン酢だれを作る。ニンジンはすりおろし、リンゴ酢とオリーブ油を加え、よく混ぜて塩で調味する。\n5. ②を器に盛り、2種のたれを添える。","vitaminacarotenebeta":null,"hascalcium":true,"saturatedfat":null,"cholesterol":null,"vitaminacryptoxanthin":null,"dateuntil":null,"hasvitaminb1":true,"sodium":null,"vitaminetocopherolgamma":null,"provider":{"_id":8,"priority":1,"url":"https://athleterecipe.com/column/3","name":"管理栄養士・川端理香"},"tags":[{"_id":29,"name":"endurance"},{"_id":42,"name":"instantaneous"},{"_id":52,"name":"muscle"}],"servings":"2人分"},{"vitaminb6":0.21,"monounsaturatedfattyacid":null,"vitamind":5.6,"vitaminetocopherolbeta":null,"status":"open","watersolubledietaryfiber":null,"vitaminetocopherolalpha":1.6,"vitaminabetacaroteneequivalent":null,"relatedcolumns":[],"iron":0.8,"_id":2943,"magnesium":21,"polyunsaturatedfattyacid":null,"rejectionrate":null,"waterinsolubledietaryfiber":null,"folicacid":62,"category":{"_id":2,"name":"副菜"},"vitaminacarotenealpha":null,"hascarbohydrate":false,"vitaminb1":0.12,"potassium":null,"copper":0.4,"vitaminc":17,"fat":5.2,"vitaminaretinol":null,"zinc":0,"pantothenicacid":null,"vitaminetocopheroldelta":null,"ingredients":":スモークサーモン:20g\n:ベビーリーフ:40g\n:トマト:60g\n:しょうゆ:大さじ1/2\n:オリーブ油:小さじ1\n","vitaminb12":1.6,"hasprotein":false,"manganese":null,"date":"2024-09-29T23:00:00Z","calcium":34,"dietaryfiber":1,"phosphorus":null,"name":"スモークサーモンのサラダ","energykcal":90,"vitaminaretinolequivalent":120,"niacin":null,"salt":2.1,"ash":null,"carbohydrate":4.9,"cookingtime":5,"water":null,"hasiron":true,"vitaminb2":0.11,"genre":{"_id":2,"name":"洋"},"protein":6.8,"vitamink":null,"energykj":null,"directions":"1. 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オリーブ油としょうゆを回しかける。\n","vitaminacarotenebeta":null,"hascalcium":false,"saturatedfat":null,"cholesterol":null,"vitaminacryptoxanthin":null,"dateuntil":null,"hasvitaminb1":false,"sodium":null,"vitaminetocopherolgamma":null,"provider":{"_id":38,"priority":7,"url":"https://athleterecipe.com/column/16","name":"管理栄養士・田澤梓"},"tags":[],"servings":"1人分"},{"vitaminb6":0.21,"monounsaturatedfattyacid":null,"vitamind":0,"vitaminetocopherolbeta":null,"status":"open","watersolubledietaryfiber":null,"vitaminetocopherolalpha":2.1,"vitaminabetacaroteneequivalent":null,"relatedcolumns":[],"iron":1.9,"_id":2941,"magnesium":27,"polyunsaturatedfattyacid":null,"rejectionrate":null,"waterinsolubledietaryfiber":null,"folicacid":65,"category":{"_id":1,"name":"主菜"},"vitaminacarotenealpha":null,"hascarbohydrate":false,"vitaminb1":0.12,"potassium":451,"copper":0.16,"vitaminc":19,"fat":13.3,"vitaminaretinol":null,"zinc":1.9,"pantothenicacid":1.22,"vitaminetocopheroldelta":null,"ingredients":":サツマイモ:小1本（150g）\n:砂肝:120g\t\n:ニンニク:1片\n:酒:小さじ1\n:オリーブ油:大さじ2\n:ローズマリー:少々\t\n:塩:少々\t\n:ブラックペッパー:少々\t\n:レモン（好みで）:適量\t\n","vitaminb12":1,"hasprotein":false,"manganese":0.3,"date":"2024-09-26T23:00:00Z","calcium":35,"dietaryfiber":3,"phosphorus":125,"name":"サツマイモと砂肝のやわらかハーブソテー","energykcal":281,"vitaminaretinolequivalent":7,"niacin":4.8,"salt":0.6,"ash":null,"carbohydrate":26.7,"cookingtime":30,"water":100.8,"hasiron":true,"vitaminb2":0.17,"genre":{"_id":2,"name":"洋"},"protein":11.9,"vitamink":22,"energykj":null,"directions":"1. サツマイモは一口大にカットし、水に浸けてアクを抜く。\n2. 砂肝は銀皮を取る下処理をし、火が通りやすいように身の部分に数か所包丁を入れる。\n3. ニンニクは半分すりおろし、半分は薄切りする。\n4. ➁に酒とおろしたニンニクをもみ込み、しばらく置く。\n5. ①のサツマイモの水けをきり、耐熱容器に入れてラップをし、600Wの電子レンジで６分半～７分加熱する。\n6. フライパンにオリーブ油と薄切りにしたニンニク、ローズマリーを入れ、弱火にかける。\n7. 香りがたったら砂肝を皮目を下にして並べ入れ、ふたをし、弱～中火でゆっくり加熱する。\n8. 砂肝の表面全体に焼き色がついてきたら、サツマイモを加え、そのままさらに５分加熱する。\n9. 砂肝とサツマイモを裏返し、さらに５分（砂肝に火が通るまで）ふたをせずに加熱する。\n10. 塩、ブラックペッパーを軽く振り、味を調える。\n11. 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