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Gapao rice (broccoli rice with gapao rice) | Recipe transcription by Dareuma [Cooking researcher]

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Who horse [cooking expert]

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Ingredients

broccoli : 1 share
米 : 2合
鶏むね肉 : 1 piece (400g)
塩コショウ : 4振り
にんにく : 1片
Eagle Talon : 1個
ミニトマト : 5個
ピーマン : 2個
ナンプラー : 大さじ1/2
(A) Oyster sauce : 大さじ1
(A) Chicken stock powder : 小さじ1
(A) Powdered artificial sweeteners : 大さじ1/2
(A) Yakiniku sauce : 大さじ1/2
卵 : 4個
(B) Cooking sake : 大さじ1/2
(B) Mirin : 大さじ1/2
(B) Salt : ふたつまみ

Time required

70minutes

Procedure

1) Prepare the broccoli 02:02
Submerge the broccoli florets in water (not included in the recipe), weigh them down, and leave for 5 minutes.
Separate the bunches and stalks and cut around the stems.
2) 炊く 02:48
炊飯釜に洗った米と2合の線の少し下までの水(分量外)を入れ、1を丸ごと入れて通常炊飯する。
3) 材料を切る 05:33
皮を剝いたにんにくを包丁の腹で潰し、みじん切りにする。
ミニトマトを4等分に切る。
ピーマンは綿とヘタを取り除き、1cm角に切る。
鷹の爪を半分に折って種を取り除き、輪切りにする。
鶏むね肉の皮を取り除いて1cm角に切り、塩コショウを振って手で揉み混ぜる。
4) 炒める 09:06
Add fish sauce, garlic, and chili pepper to a frying pan and heat over low heat.
When the garlic is fragrant, add the chicken breast and stir fry over medium heat.
Once the moisture from the chicken breast has evaporated, add the cherry tomatoes and bell peppers and stir fry lightly.
Add (A) and stir fry until the water has evaporated, then remove from heat.
5) 保存容器を除菌する 10:43
保存容器に除菌スプレーを振りかけ、ペーパーでよく拭き取って乾かす。
6) 保存容器に詰める 10:58
炊きあがった1をほぐしてよく混ぜ合わせる。
保存容器に4等分して詰め、上に4を乗せる。
7) 炒り卵を作る 11:52
Crack the eggs into the frying pan in which you made the gapao, add (B), and mix well while beating the eggs.
Cook over medium heat while stirring with chopsticks, and remove from heat when cooked through.
8) 盛り付ける 12:51
6に盛り付けたら完成。

Point

・The amount shown is enough for four meals.
- You can make frozen lunches by using freezer-safe storage containers.
- Broccoli rice helps prevent a sudden rise in blood sugar levels and keeps you full for longer.
・Instead of broccoli rice, you can use brown rice, multigrain rice, or barley rice.
Artificial sweeteners can be substituted for sugar.
・You can substitute the chili pepper with 1/2 teaspoon of chili pepper.
・If you don't have fish sauce, you can use sesame oil or olive oil instead.
・The water released when frying chicken breast has an unpleasant odor, so it is best to fry it until the water evaporates.
- In order to freeze them, cook the scrambled eggs thoroughly, do not leave them soft-boiled.
If you want to freeze it, let it cool, then cover and freeze.
When eating frozen products, cover with the lid ajar and heat in a 600W microwave for 4 to 4.5 minutes.