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シチュー|Marina Takewakiさんのレシピ書き起こし

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Number of Videos
854本

Ingredients

  • chicken breast : 300g
  • ブロッコリー : 1/2房
  • ほうれん草 : 3束(150g)
  • にんじん : 1/2本
  • 玉ねぎ : 1/2個
  • シチュールー : 1人分
  • アーモンドミルク(砂糖不使用) : 300cc
  • ぶなしめじ : 1房
  • バター : 大さじ1
  • (A) Rice flour : 適量
  • (A) salt : 適量
  • (A) Pepper : 適量
  • (A) cooking sake : 大さじ1
  • (B)塩 : 少々
  • (B)水 : 大さじ2
  • 白みそ : 大さじ1
  • 水 : 200cc
  • コンソメ : 小さじ1

Time required

35minutes

Procedure

  1. 1) prepare 03:34

    Remove the skin from the chicken breast and cut it into bite-sized pieces.
    Put it in a bowl, add (A) and let it blend in with the entire glazed coating.

  2. 2) cut vegetables 04:43

    Slice the onion thinly, and peel and chop the carrot.
    Cut off the roots of the spinach and cut into 3 cm squares.
    Cut the broccoli into florets, cut off the outside of the stalk, and cut the inside into bite-sized pieces.

  3. 3) stir fry chicken breast 05:25

    Heat a frying pan over medium heat, add butter, add 1 and fry while spreading.
    When one side is browned, turn it over and take it out when it is browned.

  4. 4) 野菜を炒める 06:39

    3のフライパンに玉ねぎ、にんじん、ブロッコリーの芯を入れ、(B)を加えて2~3分炒めたら、ぶなしめじを加え更に炒める。

  5. 5) 野菜を煮込む 07:32

    Add water to step 4, bring to a boil, cover and simmer for 15 minutes.
    Turn off the heat, add the almond milk, mix and turn off the heat.
    When it starts to boil, add the chicken breast, broccoli, and spinach.

  6. 6) 仕上げる 09:02

    白みそを溶かし、シチュールーを加える。
    味見をして薄ければコンソメを加える。
    お皿に盛って完成。

Point

・The point of using chicken breast meat is low sugar and low fat.
・The point is to add a lot of green and yellow vegetables without using potatoes.
・By using sugar-free almond milk instead of milk, calories and fat can be reduced.
・If you don't have almond milk, you can use unadjusted soy milk (no sugar added) instead.
・If you don't have rice flour, you can use potato starch or wheat flour instead.
・The butter in the video uses grass-fed ghee. Can be substituted with regular butter.
・If you don't have butter, you can use olive oil instead.
・The chicken breast does not need to be completely cooked when stir-frying.
・If you add the almond milk while the heat is on, it will easily separate, so be careful.
・Tabasco, shirodashi, ketchup, ground sesame, and kelp tea are recommended for taste changes.

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