レンジで簡単高タンパク!ささみと小松菜の塩昆布和え
今日の食べやせ #筋肉料理 今回のレシピはレンジでパパッと作れる塩昆布和え。 ふっくらささみで高タンパク、ザクザク小松菜で抗酸化力たっぷり。 さらに、しめじでコリッとしたうま味と食物繊維をプラス。 程よい塩気とめんつゆのコク、ごま油の香りのバランスが絶妙でやみつきの痩せ副菜です! ぜひ作ってみてください💪 ▼より分かりやすい長尺動画はこちら https://youtu.be/UIqTg02OFVk
ささみ(筋なし)
3本(約180g)
小松菜
1/2束(約100g)
しめじ
1/2株(約100g)
酒
大さじ1/2
(A)塩昆布
10g
(A)めんつゆ(3倍濃縮)
大さじ1
(A)ごま油
小さじ1
かつお節
適量
【English】 ■Ingredients (Serves 2) - 3 chicken tenders (without tendons) (approx. 180g) - 100g komatsuna (Japanese mustard spinach), half a bunch - 100g shimeji mushrooms, half a cluster - 1/2 tbsp sake - (A) 10g salted kombu (shredded seaweed) - (A) 1 tbsp mentsuyu (3x concentrated noodle soup base) - (A) 1 tsp sesame oil - Bonito flakes, to taste ■Instructions 1. Place the chicken tenders in a heat-proof container, pierce both sides with a fork, and sprinkle with sake. Cover loosely with plastic wrap and microwave at 600W for about 3 minutes. Once cooled slightly, shred the chicken roughly with a fork. 2. Cut off the root end of the komatsuna and chop it into 3cm pieces. Separate the shimeji mushrooms by hand. In a large, heat-proof bowl, layer the komatsuna stems, leaves, and shimeji mushrooms. Cover loosely with plastic wrap and microwave at 600W for 2–3 minutes, then drain any excess water. 3. Add the chicken (along with any liquid) to the bowl from step 2, along with ingredients (A). Toss everything together until well combined. 4. Serve on a plate and sprinkle with bonito flakes to finish! ─── 【BGM】 すもち 様 作曲:おうちタイム
※みやすさのために書式を一部改変しています。
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