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【高たんぱくなダイエットレシピ】作り置き弁当!鶏むね肉の親子丼風|マユトレクック / 1ヶ月に1kg痩せるご飯さんのレシピ書き起こし

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材料

  • ご飯 : 適量
  • Chicken breast : 2 sheets (about 450g)
  • 酒 : 大さじ1
  • 片栗粉 : 大さじ2
  • 玉ねぎ : 1個
  • 全卵 : 2個
  • 卵黄 : 2個
  • (A) Lacanto : 大さじ2
  • (A) Granule Japanese style dashi : 小さじ2
  • (A) Water : 大さじ5
  • 醤油 : 大さじ4
  • モッツァレラチーズ : 5~6個
  • 小ねぎ : 適量

所要時間

30分

手順

  1. 1) Stuff rice 02:19

    Fill the container with rice and remove the heat.

  2. 2) Cut onions and chicken 02:53

    Peel the onion, remove the core, and slice it into thin slices.
    Remove the skin from the chicken and cut it into small pieces.

  3. 3) Knead the seasoning 03:14

    Put chicken, sake and potato starch in a bowl and knead.
    Put whole eggs and yolks in another bowl and melt lightly.

  4. 5) 鶏肉を加熱する 04:25

    フライパンに(A)、鶏肉を入れ、軽く混ぜる。
    弱めの中火にかけ、沸いてきたら弱火にする。

  5. 6) 玉ねぎを加熱する 05:00

    鶏肉を裏返し、玉ねぎ、醤油を加える。
    蓋をして弱火で5分程加熱し、混ぜる。

  6. 7) 卵を加える 05:30

    卵を加え、再度蓋をして5分程加熱する。
    全体を混ぜながら、水気を飛ばす。

  7. 8) 仕上げる 06:00

    7の粗熱を取り、ご飯の上にのせる。
    モッツァレラチーズを、上にのせる。
    お好みで、刻んだ小ねぎをのせたら完成。

Point

-Use a container that can be frozen and heated.
・ Be sure to disinfect the container to be used in advance.
・ When putting it in the freezer, let it cool before putting it in.
・ When carrying it outside, be sure to use a cold pack with a cool pack.
・ Open the chicken to make it uniform in thickness before cutting it.

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