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カレー（ブロッコリーご飯のバターチキンカレー）｜だれウマ【料理研究家】さんのレシピ書き起こし

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Who horse [cooking expert]

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Ingredients

鶏もも肉 : 400-500g
(A) Fat-free yogurt : 大さじ4
(A) Curry powder (for marinating) : 大さじ1
(A)塩 : ふたつまみ
生姜 : 5g
にんにく : 1片
玉ねぎ : 1個
トマト缶 : 1缶
(B) Olive oil : 小さじ1
(B)塩 : ひとつまみ
(C) Granulated consommé : 大さじ1/2
(C) Powdered artificial sweeteners : 大さじ1/2
(C) Almond milk : 200ml
(D) Curry powder (for finishing) : 大さじ1
(D) Butter : 5g
米 : 2合
ブロッコリー : 1株

Time required

80minutes

Procedure

1) Marinate the chicken thighs 04:53
Remove the skin from the chicken thighs, cut them into small pieces and transfer to a bowl.
(A) Add the grated ginger and garlic and rub together with your hands.
Cover with plastic wrap and marinate in the refrigerator for at least 1 hour.
2) 玉ねぎを切る 07:12
玉ねぎをみじん切りにする。
3) Cook broccoli rice 07:33
Wash the broccoli florets by shaking them in water (not included in the recipe).
Separate the bunches and stalks and cut around the stems.
Put washed rice and water up to the 1.5 cup line (not included in the recipe) in a rice cooker, add the whole broccoli florets and stalks, and cook as usual.
4) Make the roux 10:21
Add 2 and (B) to a frying pan and heat over medium heat.
Once cooked, add the canned tomatoes and simmer to evaporate the water.
Once the tomato moisture has evaporated, add 1 and (C) and simmer over medium heat for 5 minutes, stirring well.
Add (D) and mix. When it thickens, turn off the heat.
5) 盛り付ける 12:20
ほぐして混ぜたブロッコリーご飯に4を盛り付けたら完成。

Point

・The amount shown is enough for four meals.
- You can make a frozen lunch box by sterilizing a freezer-safe storage container and wrapping the curry in plastic wrap.
- Broccoli rice helps prevent a sudden rise in blood sugar levels and keeps you full for longer.
・Instead of broccoli rice, you can use white rice, brown rice, multigrain rice, or barley rice.
・We use almond milk that is unsweetened.
- Powdered artificial sweeteners can be substituted with sugar or honey.
You can use chicken breast if you prefer, but if you remove the skin, the calories are roughly the same, so using chicken thighs will make it tastier.
- We recommend using fresh garlic and ginger, but you can also use tubes.
- Using almond milk makes for a low-calorie, flavorful and rich butter chicken curry.
- Heating canned tomatoes thoroughly will remove the sourness and bring out their sweetness.
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 about 5 minutes.