ไธ€้ค345 kcal๐Ÿฅฐ็ฐกๆ˜“็‰ˆ้ฎฎ็”œ่Šฑ็”ฒ็ฒ‰โœจไธ€้‹ๅˆฐๅบ•ๆ‡ถไบบ้ฃŸ่ญœ

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345 ๐’Œ๐’„๐’‚๐’ ๐‘ถ๐’๐’† ๐‘ท๐’๐’• ๐‘ด๐’†๐’‚๐’๐Ÿฒ๐‘บ๐’Š๐’Ž๐’‘๐’๐’† ๐‘ช๐’๐’‚๐’Ž๐’” ๐‘ฝ๐’†๐’“๐’Ž๐’Š๐’„๐’†๐’๐’๐’Š ๐Ÿงš๐Ÿปโ€โ™€๏ธๅก่ทฏ้‡Œๅƒ่€ƒ ๐‘ช๐’‚๐’๐’๐’“๐’Š๐’†๐’” ๐‘น๐’†๐’‡๐’†๐’“๐’†๐’๐’„๐’†โœจ ๆฏ100ๅ…‹ ๐‘ท๐’†๐’“ 100๐’ˆ๏ผš~59 kcal ๆฏไธ€ไบบไปฝ ๐‘ท๐’†๐’“ ๐‘บ๐’†๐’“๐’—๐’Š๐’๐’ˆ๏ผš~345 kcal ้ฃŸ่ญœไปฝ้‡ ๐‘ท๐’†๐’“ ๐‘น๐’†๐’„๐’Š๐’‘๐’†๏ผš~690 kcal ๆบ–ๆ™‚ๆ”ถๅทฅๆœ‰ๆ™‚้–“่ฒท้คธๅทฒ็ถ“ๅท็ฌ‘๐Ÿคญๆ‰€ไปฅๅนณๆ—ฅ็…ฎ้ฃฏๅ””ๅฅฝๅคช่ค‡้›œ๏ฝžๆœ€ๅฅฝๆ‡ถไบบๆ–™็†ไธ€็…ฒ้Ž๏ผไฟ‚ๆˆ‘ๅฅฝไธญๆ„ๆ—ข่Šฑ็”ฒ็ฒ‰ๅ‘€๐Ÿฅฐ ๅ‡บ้ข้ฃŸ้Ž่ฝๅŸ‹่ฆๅŒ่Š‹้ ญ๏ผŒๆนฏ้ ญไปฒ้ฎฎ็”œไปฒๅฅฝๅ‘ณ๐Ÿ˜† ๐Ÿ”ธๆๆ–™๐Ÿ”ธ๏ผˆ2-3ไบบไปฝ๏ผ‰ 1. ่Šฑ็”ฒ 1ๆ–ค 2. ่’œ4-6็“ฃ 3. ๅจƒๅจƒ่œ 2ๆฃต 4. ้‡‘่‡ 1ๆฃต 5. ่”ฅ ้ฉ้‡ 6. ่Šซ่ฝ ้ฉ้‡ 7. ่พฃๆค’ 1-2ๆข 8. ็†ฑๆฐด 500-600ๆฏซๅ‡ ๐Ÿ”ธ่ชฟๅ‘ณๆ–™๐Ÿ”ธ 1. ่ฑ†็“ฃ้†ฌ 1-2ๆนฏๅŒ™ 2. ็”ŸๆŠฝ 1ๆนฏๅŒ™…

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ๅชๆœ‰63 kcal๐Ÿงš๐Ÿปโ€โ™€๏ธๆก‚่Šฑ่œœๆฑๅ‡†ๅฑฑโœจOsmanthus Honey Yam Appetizer

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๐‘ถ๐’๐’๐’š 63 ๐’Œ๐’„๐’‚๐’๐ŸŒผ๐‘ถ๐’”๐’Ž๐’‚๐’๐’•๐’‰๐’–๐’” ๐‘ฏ๐’๐’๐’†๐’š ๐’€๐’‚๐’Ž ๐Ÿงš๐Ÿปโ€โ™€๏ธๅก่ทฏ้‡Œๅƒ่€ƒ ๐‘ช๐’‚๐’๐’๐’“๐’Š๐’†๐’” ๐‘น๐’†๐’‡๐’†๐’“๐’†๐’๐’„๐’†โœจ ๆฏ100ๅ…‹ ๐‘ท๐’†๐’“ 100๐’ˆ๏ผš~70 kcal ๆฏไธ€ไบบไปฝ ๐‘ท๐’†๐’“ ๐‘บ๐’†๐’“๐’—๐’Š๐’๐’ˆ๏ผš~63 kcal ้ฃŸ่ญœไปฝ้‡ ๐‘ท๐’†๐’“ ๐‘น๐’†๐’„๐’Š๐’‘๐’†๏ผš~189 kcal ไปŠๆฌก่ฉฆๅ“ๆ—ฅๆœฌ็พค้ฆฌ็ธฃๆœ€ๅ‡บๅๆ—ข็‰น็”ขๅคงๅ’Œ่Š‹ๆ•ดๅ‘ขๅ€‹่ถ…็ฐกๅ–ฎๆ—ขๆถผๆ‹Œๅ‰่œ๏ผ๐Ÿฅ— ๅ…ถๅฏฆๅคงๅ’Œ่Š‹ๅฐฑไฟ‚ๅ‡†ๅฑฑ/ ๅฑฑ่—ฅ๏ผ็พค้ฆฌ็ธฃๅคงๅ’Œ่Š‹ไฟ‚ๆ—ฅๆœฌๅ’ๅคšๅฑฑ่—ฅๅ…ฅ้ขๅ‘ณ้“ๆœ€ๆฟƒๅŽš๏ผŒ้ปๅบฆๆœ€ๅผท๏ผŒ้ขจๅ‘ณๆœ€ไฝณๆ—ขๅ“็จฎ๏ผโœจ ๅคงๅ’Œ่Š‹็‡Ÿ้คŠๅƒนๅ€ผ่ถ…้ซ˜๏ผŒๆœ‰่ฑๅฏŒ็ถญไป–ๅ‘ฝBๅนซๅŠฉๆถˆ้™ค็–ฒๅ‹žๆ„Ÿ๏ผ› ่€Œไธ”้ซ˜้‰€ๆˆไปฝๅฏไปฅๅนซๅŠฉๅŽปๆฐด่…ซๅŠ้ ้˜ฒ้ซ˜่ก€ๅฃ“๏ผ› ๅŒๆ™‚ๅคง้‡็š„้ฃŸ็‰ฉ็บ–็ถญๅฏไปฅ้˜ปๆญข่ก€็ณ–ไธŠๅ‡ๅŠๆŽ’ๅ‡บ่†ฝๅ›บ้†‡ใ€‚ไฝŽๅกใ€้ซ˜็บ–ใ€ๆœ‰้ฃฝ่…นๆ„Ÿ๏ผŒๆธ›่‚ฅๅฟ…ๅ‚™๐Ÿฅฐโœจ ๐Ÿ›’้Šทๅ”ฎ้ปž๏ผˆๆ—ฅๆœฌ็พค้ฆฌ็ธฃ็›ด้€ๅคงๅ’Œ่Š‹๏ผ‰ ๆŽจๅปฃๆดปๅ‹•ๅœฐ้ปžๅŠๆ—ฅๆœŸ๏ธฐ ๅ…จ็ทšไธ€็”ฐๅŠAeon 2023ๅนด2ๆœˆ25ๆ—ฅ่‡ณ3ๆœˆ11ๆ—ฅ ๐Ÿ”ธๆๆ–™๐Ÿ”ธ๏ผˆ2-3ไบบไปฝ๏ผ‰ 1. ๅคงๅ’Œ่Š‹ 250ๅ…‹ 2. ๆก‚่Šฑ ้ฉ้‡ ๐Ÿ”ธ่ชฟๅ‘ณๆ–™๐Ÿ”ธ 1. ่œœ็ณ– 1ๆนฏๅŒ™ ๐Ÿ”ธๅšๆณ•๐Ÿ”ธ 1. ๅคงๅ’Œ่Š‹ๆด—ๆทจ๏ผŒ็€ไนพๅ†ๅ‰Š็šฎ๏ผŒ็”จๆฐดๆด—่ตฐ้ปๆถฒ๏ผŒๅ†ๅˆ‡ๆˆๅฐๆฎตใ€‚ 2. ๅฐ‡ๅคงๅ’Œ่Š‹ๆ”พๅ…ฅๆปพๆฐด็…ฎ็ด„1-2ๅˆ†้˜๏ผŒๅ†ๆ”พๅ…ฅๅ†ทๆฐดไฟๆŒๅค–่„†ๅ…ง่ปŸ็ณฏ็š„ๅฃๆ„Ÿ๏ฝž 3. ๆœ€ๅพŒๅŠ ไธŠ่œœ็ณ–ๅ’Œๆก‚่Šฑๅณๅฏ้ฃŸ็”จ๏ผ ๐Ÿ”ธๅฐ๐‘ป๐‘ฐ๐‘ท๐‘บ๐Ÿ”ธ 1. ่จ˜ๅพ—ไธ€ๅฎš่ฆๅธถๆ‰‹ๅฅ—ๅ‰Šๅฑฑ่—ฅ็šฎ๏ผๅ› ็‚บ้ปๆถฒๆœƒไปคๆ‰‹้žๅธธ็—•็™ข๐Ÿคฃ 2. ๆก‚่Šฑๅฏไปฅๆๅ‰ๅนพๅคฉๆตธๆณกๅœจ่œœ็ณ–่ฃก๏ผŒ้ขจๅ‘ณๆ›ดไฝณ๏ฝž โœจโœจโœจโœจโœจโœจโœจโœจโœจโœจ Instagram็”Ÿๆดปๆ—ฅๅธธ๐Ÿ’—https://www.instagram.com/jann.coco…

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ๅฟซ่จ‚้–ฑๆˆ‘็š„้ ป้“ๅงโœจSubscribe my Youtube & Instagram Channelโœจ่ฌ่ฌโค๏ธThank you

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ไปฅๅพŒๆœƒๅœจIGๅ’ŒYoutubeๅˆ†ไบซๆ›ดๅคšๆ—ฅๅธธ็”Ÿๆดป็š„ๅฐ็ขบๅนธ ๆญก่ฟŽๅคงๅฎถ่ฟฝ่นคๅ’Œ่จ‚้–ฑๆ”ฏๆŒๅ‘ข่ฌ่ฌ YouTube https://youtube.com/@janicoco321 IG https://instagram.com/jann.coco Facebook ๐Ÿ‘ https://www.facebook.com/janicoco.kitchen โœจโœจโœจโœจโœจโœจโœจโœจโœจโœจ Instagram็”Ÿๆดปๆ—ฅๅธธ๐Ÿ’—https://www.instagram.com/jann.coco Youtubeๅฝฑ็‰‡ๅˆ†ไบซ๐ŸŽฅhttps://www.youtube.com/@janicoco321 Facebookๅฐˆ้ ๐Ÿณhttps://www.facebook.com/janicoco.kitchen ้ฃพๅ“ๅบ—็ฒพๅ“ๅบ—๐Ÿ’https://bonbonlavie.co

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็ฏ€ๆ—ฅๆ™š้คโค๏ธๆƒ…ไบบ็ฏ€็”œ็”œๅฃฝๅ–œ็‡’ๆ™š้ค๐Ÿฅฐโœจๆƒ…ไบบ็ฏ€ๅฟซๆจ‚

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๐‘ฏ๐’‚๐’‘๐’‘๐’š ๐‘ฝ๐’‚๐’๐’†๐’๐’•๐’Š๐’๐’†’๐’” ๐‘ซ๐’‚๐’šโค๏ธ ๆƒ…ไบบ็ฏ€ๅฟซๆจ‚๐Ÿฅฐโœจ ย  โœจ้—œ่ฅฟ้ขจๅฃฝๅ–œ็‡’ๆถฎๆถฎ้‹้ฃŸ่ญœโœจ ๆ—ฅๅผๅฎš้ฃŸ๐Ÿฑ้—œ่ฅฟ้ขจๅฃฝๅ–œ็‡’ๆถฎๆถฎ้‹โœจ้ฆ™ๆฟƒ็‰›ๆฒน็…Ž่–„ๅˆ‡ๅ’Œ็‰›็‰‡ ๆ”ถๅทฅ่ถ•ๅ””ๅˆ‡็…ฎ้ฃฏ๏ฝž ไฝ†้ƒฝไธ€ๅฎš่ฆๆœ‰ๅ„€ๅผๆ„Ÿ๏ผ ไปŠๆ™šไฟ‚่‡ชๅฎถ่ฃฝ้ป‘ๆฏ›ๅ’Œ็‰›ๅฃฝๅ–œ็‡’+ๆฏ›ๆฏ›็ƒ้›ป็‡ˆ่†ฝ๐Ÿ’กไธ€็ฒ’ ็”จๆ˜“ๆฝ”ๅนณๅบ•้‹ๅ…ˆ้ฃŸ้—œ่ฅฟ้ขจ ๅ†็”จ้‘„้ต้‹้ฃŸ้—œๆฑ้ขจ ไธ€ๆฌก้Žๆปฟ่ถณๆ™’ๅ…ฉๅ€‹้ก˜ๆœ›๐Ÿคฃๅคงๆปฟ่ถณ๐Ÿฅฐโœจ โœจโœจโœจโœจโœจโœจโœจโœจโœจโœจ Instagram็”Ÿๆดปๆ—ฅๅธธ๐Ÿ’—https://www.instagram.com/jann.coco Youtubeๅฝฑ็‰‡ๅˆ†ไบซ๐ŸŽฅhttps://www.youtube.com/@janicoco321 Facebookๅฐˆ้ ๐Ÿณhttps://www.facebook.com/janicoco.kitchen ้ฃพๅ“ๅบ—็ฒพๅ“ๅบ—๐Ÿ’https://bonbonlavie.co

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407 kcal ่ฅฟๅผๆ„็ฒ‰๐Ÿ่’œ้ฆ™่•ƒ่Œ„ๆฟƒๆนฏไธ‰ๆ–‡้ญš่ ่œๆ„็ฒ‰โœจGarlic Tomato Soup Salmon Spinach Pasta

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๐‘พ๐’†๐’”๐’•๐’†๐’“๐’ ๐‘ท๐’‚๐’”๐’•๐’‚โœจ๐‘ฎ๐’‚๐’“๐’๐’Š๐’„ ๐‘ป๐’๐’Ž๐’‚๐’•๐’ ๐‘บ๐’๐’–๐’‘ ๐‘บ๐’‚๐’๐’Ž๐’๐’ ๐’‚๐’๐’… ๐‘บ๐’‘๐’Š๐’๐’‚๐’„๐’‰ ๐‘ท๐’‚๐’”๐’•๐’‚ ๐Ÿงš๐Ÿปโ€โ™€๏ธๅก่ทฏ้‡Œๅƒ่€ƒ ๐‘ช๐’‚๐’๐’๐’“๐’Š๐’†๐’” ๐‘น๐’†๐’‡๐’†๐’“๐’†๐’๐’„๐’†โœจ ๆฏ100ๅ…‹ ๐‘ท๐’†๐’“ 100๐’ˆ๏ผš~129 kcal ๆฏไธ€ไบบไปฝ ๐‘ท๐’†๐’“ ๐‘บ๐’†๐’“๐’—๐’Š๐’๐’ˆ๏ผš~407 kcal ้ฃŸ่ญœไปฝ้‡ ๐‘ท๐’†๐’“ ๐‘น๐’†๐’„๐’Š๐’‘๐’†๏ผš~1628 kcal ๆœฌ่บซๆƒณ็…ฎTuscan Salmon๏ผไฝ†๐Ÿ‘ฆ๐Ÿปๅ””ๆƒณ้ฃŸ็™ฝๆฑ๐Ÿคฃๅ”ฏๆœ‰็‡ไธ‹ๅฑ‹ไผๆœ‰ๅ’ฉๆ”นไธ€ๆ”น๐Ÿฅฐๅฅฝ้–‹่ƒƒๅˆๅนพๅฅฝๅ‘ณ๏ผ้ฃŸๅฎŒๅฅฝ่ˆ’ๆœ๏ฝž An easy and healthy recipe inspired by Tuscan Salmon ๐Ÿฅฐโœจ ๐Ÿ”ธๆๆ–™๐Ÿ”ธ๏ผˆ4ไบบไปฝ๏ผ‰ 1. ไธ‰ๆ–‡้ญšๆŸณ 2ๆข๏ผˆ็ด„374ๅ…‹๏ผ‰ 2. ๆ„็ฒ‰ 300ๅ…‹ 3. ่ ่œ 130ๅ…‹ 4. ่•ƒ่Œ„ 4-5็ฒ’๏ผˆไธญ็ฒ’็ด„150ๅ…‹๏ผ‰ 5. ่’œ็ฒ’ 2-3็“ฃ 6. ่Œ„่† 2-3ๆนฏๅŒ™ 7….

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459 kcal ่ฅฟๅผๆ„็ฒ‰๐Ÿ้ฆ™่พฃ็‰›ๆฒน่’œ็‰‡่ฆๆ„็ฒ‰โœจSpicy Butter Garlic Shrimps Pasta with English Calories Recipe

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๐‘พ๐’†๐’”๐’•๐’†๐’“๐’ ๐‘ท๐’‚๐’”๐’•๐’‚๐Ÿฆ๐‘บ๐’‘๐’Š๐’„๐’š ๐‘ฉ๐’–๐’•๐’•๐’†๐’“ ๐‘ฎ๐’‚๐’“๐’๐’Š๐’„ ๐‘บ๐’‰๐’“๐’Š๐’Ž๐’‘๐’” ๐‘ท๐’‚๐’”๐’•๐’‚ ๐Ÿงš๐Ÿปโ€โ™€๏ธๅก่ทฏ้‡Œๅƒ่€ƒ ๐‘ช๐’‚๐’๐’๐’“๐’Š๐’†๐’” ๐‘น๐’†๐’‡๐’†๐’“๐’†๐’๐’„๐’†โœจ ๆฏ100ๅ…‹ ๐‘ท๐’†๐’“ 100๐’ˆ๏ผš~211 kcal ๆฏไธ€ไบบไปฝ ๐‘ท๐’†๐’“ ๐‘บ๐’†๐’“๐’—๐’Š๐’๐’ˆ๏ผš~459 kcal ้ฃŸ่ญœไปฝ้‡ ๐‘ท๐’†๐’“ ๐‘น๐’†๐’„๐’Š๐’‘๐’†๏ผš~459 kcal ๅ‘ขๅ€‹้ฃŸ่ญœไฟ‚ไน‹ๅ‰ๅˆ†ไบซๆ—ข็‰›ๆฒน่’œ่“‰่œ†่‚‰ๆ„็ฒ‰ๆ—ขๅพฎ่ชฟ็‰ˆ๐Ÿ˜ๅŽŸ้ฃŸ่ญœ็”จ่œ†็‚’็œŸไฟ‚่ถ…่ถ…่ถ…่ถ…่ถ…้ฎฎ่ถ…ๅฅฝๅ‘ณ๐Ÿซถ๐Ÿปโœจ ๆœ‰่ˆˆ่ถฃๅฏไปฅ็‡็•ชๆˆ‘IG Guideๅ…ฅ้ขTop 10 Reels Recipes ไปŠๆ—ฅๆธ…้›ชๆซƒ็”จๆ€ฅๅ‡่ฆ็‚’๏ฝžๆ€ฅๅ‡่ฆไธ€ๅฎšๅ†‡่œ†ๅŒ้ฎฎ่ฆๅ’้ฎฎ็”œ๐Ÿฅนไฝ†100%ๆ–นไพฟๆ‡ถไบบ๐Ÿคฃ Adapted from my previous popular & viral reels recipe (in My Top 10 Reels Recipes Guide) of the Butter Garlic Clams Pasta, replaced the fresh clams with…

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135 kcalโœจไธญๅผ็ด ้ฃŸ๐Ÿฒ็ด…็‡’้‡‘็ฃš่ฑ†่… Chinese Vegan Golden Braised Tofu with English Calories Recipe

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ไธญๅผ็ด ้ฃŸโœจ็ด…็‡’้‡‘็ฃš่ฑ†่…(๐’˜. ๐‘ช๐’‚๐’๐’๐’“๐’Š๐’†๐’” ๐‘น๐’†๐’„๐’Š๐’‘๐’†) ๐‘ช๐’‰๐’Š๐’๐’†๐’”๐’† ๐‘ฝ๐’†๐’ˆ๐’‚๐’๐Ÿฒ๐‘ฎ๐’๐’๐’…๐’†๐’ ๐‘ฉ๐’“๐’‚๐’Š๐’”๐’†๐’… ๐‘ป๐’๐’‡๐’– ๐Ÿงš๐Ÿปโ€โ™€๏ธๅก่ทฏ้‡Œๅƒ่€ƒ ๐‘ช๐’‚๐’๐’๐’“๐’Š๐’†๐’” ๐‘น๐’†๐’‡๐’†๐’“๐’†๐’๐’„๐’†โœจ ๆฏ100ๅ…‹ ๐‘ท๐’†๐’“ 100๐’ˆ๏ผš~125 kcal ๆฏไธ€ไบบไปฝ ๐‘ท๐’†๐’“ ๐‘บ๐’†๐’“๐’—๐’Š๐’๐’ˆ๏ผš~135 kcal ้ฃŸ่ญœไปฝ้‡ ๐‘ท๐’†๐’“ ๐‘น๐’†๐’„๐’Š๐’‘๐’†๏ผš~406 kcal ๆœ€่ฟ‘ๅˆ่–่ช•ๅˆๆ–ฐๅนดๆˆๆ—ฅ้ฃŸๅฑฑ็ๆตทๅ‘ณๅคช่ฑๅฏŒ๏ฝžๆ‰€ไปฅๅฐ่œๆƒณ็…ฎ็•ชๅ€‹็ฐกๅ–ฎๅˆๅฅฝๅ‘ณๆ—ข็ถ“ๅ…ธ่ฑ†่…ๆ–™็†๐Ÿ˜‹โœจ่ฑ†่…้ซ˜่›‹็™ฝ่ณชไน‹้ค˜๏ผŒ็…ŽๅฎŒไปฒไฟ‚้‡‘่‰ฒๆˆๅกŠ้‡‘็ฃšๅ’๏ผๆ‰€ไปฅๆ–ฐๅนด้ƒฝๅฅฝๅฒฉ้ฃŸๅ‘€๐Ÿงงโœจ ้กŒๅค–่ฉฑ๏ฝžๅฆ‚ๆžœๆƒณๆธ›่„‚ๆธ›่‚ฅ๏ผŒๅนณๆ™‚ๅฏไปฅ็…ฎๅ‘ขๅ€‹้ฃŸ่ญœ+็ƒš้’่œๅšไธ€ไบบๆธ›่‚ฅ้ค๐Ÿคญ่ฑ†่…่„†็šฎๅคšๆฑ๏ผŒๅฅฝๅ‘ณๅพ—้ปŽไปฒๅฅฝ้–‹่ƒƒ๏ผ ๆ–ฐๅนดๅคง้ญšๅคง่‚‰ๆœŸ้–“็…ฎ็•ช้ค็ฐกๅ–ฎๆ—ขๅฎถๅธธไพฟ้ฃฏๆธ…ๆธ…ๆฒน่„‚ๅŒๆธ›่ƒ–๐Ÿคญๅ‘ข้คๅฎถๅธธไพฟ้ฃฏๆฏไบบ้ƒฝไฟ‚๏ฝž468ๅกๅ’‹๏ผๅŠ ็•ชๅ€‹ๆ–ฐๅนดๆ„้ ญ่œๅๅฐฑๅ‡ๆ™’็ดšไบ†๐Ÿคฃ ็‚’้ฃฏ็ฒ’็ฒ’้ฃฏ่ทณไธ‹่ทณไธ‹๐Ÿ˜่‚ฅๅ˜Ÿๅ˜Ÿไธ€็ฒ’็ฒ’ๅฅฝๅฏๆ„› ๐Ÿงš๐Ÿปโ€โ™€๏ธๅก่ทฏ้‡Œไปฅไธ€ไบบไปฝ้‡่จˆ็ฎ—โœจ ้‡‘้Š€ๆปฟๅฑ‹๐Ÿฒ็ด…็‡’้‡‘็ฃš่ฑ†่…220ๅก ๏ผˆ*ไธŠไธ€ๅ€‹reelsๆœ‰ๅก่ทฏ้‡Œ+็…ฎๆณ•้ฃŸ่ญœ๏ผ‰ ๅนดๅนดๆœ‰้ญš๐ŸŸๅ‡็ƒ้ ญ113ๅก+้ปƒ่ฑ†้†ฌ11ๅก ้ŒฆไธŠๆทป่Šฑ๐ŸŒฑ้ญšๆนฏๆตธ่ฑ†่‹—30ๅก ่ฒกๆบๆปพๆปพ๐Ÿš้ปƒ้‡‘่›‹็‚’้ฃฏ94ๅก I am in love with high proteins tofu cuisine. This recipe is easy to make and super delicious. ๐Ÿ˜‹โœจ ๐Ÿ”ธๆๆ–™๐Ÿ”ธ๏ผˆ3ไบบไปฝ๏ผ‰ 1. ๆฟ่ฑ†่… 250ๅ…‹…

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ๆ–ฐๅนดๅฟซๆจ‚โœจ้ฎ‘็พ…่ฌๆœ‰่Šฑ้–‹ๅฏŒ่ฒด้‡‘้Š€ๆปฟๅฑ‹ไธธไธธไธ็ต•ๆž็ซนๅธธๆจ‚้•ทๅฃฝ้บต

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ไธ€ๅฆ‚ไปฅๅพ€๏ผๅฐฑๅฟซๆ–ฐๅนดๆ‰€ไปฅ็…ฎ็ข—้บต้ƒฝ่ฆ็นผ็บŒ้œธๆฐฃ้Žไบบ๐Ÿ˜Œ็™ป็™ป็™ป็™ป๏ฝžโœจ ้ฎ‘็พ…่ฌๆœ‰่Šฑ้–‹ๅฏŒ่ฒด้‡‘้Š€ๆปฟๅฑ‹ไธธไธธไธ็ต•ๆž็ซนๅธธๆจ‚้•ทๅฃฝ้บต๐Ÿฅฐ ๅคงๅฎถๆœƒๅ””ๆœƒไผฐๅˆฐไฟ‚ๅ’ฉๆๆ–™ๅ‘ข๐Ÿคฃ ไปŠๆฌก็”จๅทฆ่Œ…ไนƒ่ˆ้ฆ™่‡้ซ˜ๆนฏๅŒ…ๅšๆนฏๅบ•๏ผŒ1L ๆฐด + 4ๅŒ…ๆนฏๅŒ…๏ผŒๆนฏๅบ•ๆธ…ๅพนไปฒๆœ‰ๅฅฝ้ฆ™ๆ—ขๆคŽ่Œธๅ‘ณ๏ผไธ€ๅŠๆ‹Žๅทฆ้ปŽๅšๆนฏๅบ•๏ผŒๅฆไธ€ๅŠๆ‹Žๅทฆ้ปŽ็…ฎ้…ๆ–™่ถ…ๅ…ฅๅ‘ณๅ‘€๏ผ็‰นๅˆฅไฟ‚่ฑ†ๅœ๏ฝžๅธๆ™’dๆฑ๐Ÿ˜‹ๅฎŒๅ…จ็„กๆทปๅŠ ๅŒ–ๅญธ่ชฟๅ‘ณๆ–™ๅŒ้˜ฒ่…ๅŠ‘๏ผŒ้ฃŸ็”จๆ–น้ข้žๅธธๅฎ‰ๅฟƒ๏ฝž ๅฆๅค–้บตๆขๆ–น้ข๏ผŒ็”จๅทฆ่Œ…ไนƒ่ˆๆ‰‹ๆ‹‰็ƒๅ†ฌใ€‚้›–็„ถไฟ‚็ƒๅ†ฌ๏ผŒไฝ†้บตๆขๅนผ่บซ๏ผŒๅˆๅฅฝไผผๆ„็ฒ‰ๅ’ๆœ‰้ปžal dente๏ผŒๅฃๆ„Ÿ้žๅธธ็‰นๅˆฅใ€‚้™คๅทฆ็…ฎๆ—ฅๅผ็ƒๅ†ฌ๏ผŒ็”จ้ปŽๆ•ดไธญๅผ้บต้ฃŸไบฆไธ€ๆต๏ฝž ่Œ…ไนƒ่ˆ็”ขๅ“ๅฏไปฅไฟ‚City Super (้Š…้‘ผ็ฃๆ™‚ไปฃๅปฃๅ ดใ€ๅœ‹้š›้‡‘่žไธญๅฟƒใ€ๅฐ–ๆฒ™ๅ’€ๆตทๆธฏๅŸŽๅŠๆฒ™็”ฐๆ–ฐๅŸŽๅธ‚ๅปฃๅ ดๅบ—) ๆˆ–่€…็ถฒไธŠๅ•†ๅบ—่ณผๅ…ฅhttps://bit.ly/3dAvlGb Facebook https://www.facebook.com/kayanoya.HongKong/ โœจโœจโœจโœจโœจโœจโœจโœจโœจโœจ Instagram็”Ÿๆดปๆ—ฅๅธธ๐Ÿ’—https://www.instagram.com/jann.coco Youtubeๅฝฑ็‰‡ๅˆ†ไบซ๐ŸŽฅhttps://www.youtube.com/@janicoco321 Facebookๅฐˆ้ ๐Ÿณhttps://www.facebook.com/janicoco.kitchen ้ฃพๅ“ๅบ—็ฒพๅ“ๅบ—๐Ÿ’https://bonbonlavie.co

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141 kcal ไธญๅผๆ–™็†โœจๆถผๆ‹Œๆ’ˆๆฑ้ฎฎ่ฆ่Šฑ็”ฒ๐ŸฆChinese Marinated Seafood Platter with English Calories Recipe

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๐‘ช๐’‰๐’Š๐’๐’†๐’”๐’† ๐‘ด๐’‚๐’“๐’Š๐’๐’‚๐’•๐’†๐’… ๐‘บ๐’†๐’‚๐’‡๐’๐’๐’… ๐‘ท๐’๐’‚๐’•๐’•๐’†๐’“ ๐Ÿฆ ไธญๅผๆ–™็†โœจๆถผๆ‹Œๆ’ˆๆฑ้ฎฎ่ฆ่Šฑ็”ฒ ๐Ÿงš๐Ÿปโ€โ™€๏ธๅก่ทฏ้‡Œๅƒ่€ƒ ๐‘ช๐’‚๐’๐’๐’“๐’Š๐’†๐’” ๐‘น๐’†๐’‡๐’†๐’“๐’†๐’๐’„๐’†โœจ ๆฏ100ๅ…‹ ๐‘ท๐’†๐’“ 100๐’ˆ๏ผš~94 kcal ๆฏไธ€ไบบไปฝ ๐‘ท๐’†๐’“ ๐‘บ๐’†๐’“๐’—๐’Š๐’๐’ˆ๏ผš~141 kcal ้ฃŸ่ญœไปฝ้‡ ๐‘ท๐’†๐’“ ๐‘น๐’†๐’„๐’Š๐’‘๐’†๏ผš~563 kcal ๅ‘ขๅ€‹ไฟ‚ๆˆ‘่ฆบๅพ—็ฐกๅ–ฎๅฅฝๅ‘ณๅพ—้ปŽ้ฃŸๅคšๅคš้ƒฝๅ””ๆ€•ๆ—ข็พŽๅ‘ณๆ–™็†๐Ÿคญ๏ฝž่ฆๅŒ่œ†้ƒฝไฟ‚่›‹็™ฝ่ณช่ฑๅฏŒใ€่€Œไธ”ๅ‘ขๅ€‹้ฃŸ่ญœไฟ‚ไฝŽๅก & ไฝŽ็ขณๆฐด๏ผ็•ถ็„ถ่ฆๆ›ดๅฅๅบทๅฐฑๅฏไปฅ่‡ชๅทฑๅ†ๆธ›้นฝๆธ›ๆฒนๆธ›็ณ–๐Ÿ˜Œไฝ†ๅฐฑๅ†‡ๅ’็พŽๅ‘ณๅ•ฆ๐Ÿคชโœจ Sharing of one of my super easy favourite Chinese dishes – High proteins, low calories and low carbs! ๐Ÿ”ธๆๆ–™๐Ÿ”ธ๏ผˆ3-4ไบบไปฝ๏ผ‰ 1. ่ฆ ๅŠๆ–ค 2. ่Šฑ็”ฒ ๅŠๆ–ค ๐Ÿ”ธ่ชฟๅ‘ณๆ–™๐Ÿ”ธ 1. ็”ŸๆŠฝ 1-2ๆนฏๅŒ™ 2. ้ญš้œฒ…

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ไธญๅผๆ™š้ค๐Ÿฆ€ๅคง้–˜่Ÿน+ๅงœ่”ฅ่’ธๆ˜Ÿๆ–‘+ๆ˜Žๅคชๅญ้‡€้›ž็ฟผ+้บป่พฃ้ป‘ๆฏ›่ฑฌ่ฑš่‚‰็‰‡+้บปๅฉ†่ฑ†่…+้‡‘้Š€่›‹็™ฝ่œไป”

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็…ฎ้ฃฏๆฏ”ๅฑ‹ไผไบบโค๏ธ้ปž้ƒฝ่ฆๆŠฝๆ™‚้–“โœจ ๅ‰ๆŽ’็…ฎๆ—ขๅคง้–˜่Ÿนๅฎด๐Ÿคญๅ†ๅ””ๅ‡บpostๅฐฑoutdatedไบ†๐Ÿ˜‚ ๐Ÿฆ€ๅฅฝๅคšๅฅฝๅคšๅคง้–˜่Ÿน๐Ÿคค ๐ŸŸๅงœ่”ฅ่’ธๆ˜Ÿๆ–‘ ๐Ÿฝๆถผๆ‹Œ้บป่พฃ้ป‘ๆฏ›่ฑฌ่ฑš่‚‰็‰‡ ๐Ÿฅๆ˜Žๅคชๅญ้‡€้›ž็ฟผ ๐Ÿฒ้บปๅฉ†่ฑ†่… ๐Ÿฅฌ้‡‘้Š€่›‹็™ฝ่œไป” โœจโœจโœจโœจโœจโœจโœจโœจโœจโœจ Instagram็”Ÿๆดปๆ—ฅๅธธ๐Ÿ’—https://www.instagram.com/jann.coco Youtubeๅฝฑ็‰‡ๅˆ†ไบซ๐ŸŽฅhttps://www.youtube.com/@janicoco321 Facebookๅฐˆ้ ๐Ÿณhttps://www.facebook.com/janicoco.kitchen ้ฃพๅ“ๅบ—็ฒพๅ“ๅบ—๐Ÿ’https://bonbonlavie.co

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