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まるみキッチン【簡単レシピ】

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・ Super thin chicken breast char siu

If you eat this, you will lose weight.

・ Super thin chicken breast char siu

[Materials]

350g breast meat

Potato starch tablespoon 1

Soy sauce tablespoon 3

mirin tablespoon 3

cooking wine tablespoon 3

1 teaspoon of parsweet

grated garlic 4cm

※ Boiled egg

Chopped green onion

[How to make]

① After removing the skin of the meat, make a hole and sprinkle with potato starch

② Mix soy sauce, mirin, cooking sake, parsweet, and grated garlic in a heat-resistant container.

③ After quickly entwining the breast meat with the sauce, wrap it and chin for 3 minutes, turn it over and chin for 3 minutes

④ After cooking with residual heat for about 10 minutes, cut it into a size that is easy to eat and complete

※ It is also recommended to add boiled eggs

2025/9/8 Edited to

私が鶏むねチャーシューをダイエット中にリピしてる理由は、「高たんぱく・低脂質」なのに、ちゃんと“肉感”があって満足できるからです。しかもレンジ調理だと油を使わずに済むので、カロリー調整がラクでした。しっとり仕上げのコツは3つ。まず、皮は外すこと（私は家族にあげるか、トースターでパリパリに焼いて別皿にします。無駄なくヘルシー）。次にフォークで穴を開けること。味が染み込みやすくなって、漬け時間なしでもそれっぽくなります。最後に片栗粉を薄くまぶすこと。水分がキープされて柔らかくなるうえ、タレにとろみがついて絡みやすいので、鶏むね特有のパサつきが減りました。レンジ加熱は「加熱しすぎ」が一番の失敗ポイント。600Wで3分→裏返して3分のあと、すぐ切らずに10分ほど余熱で火を通すと、中心までじんわり仕上がってしっとり感が残ります。余熱中にたまにひっくり返すと、タレが全体に回って味シミも良かったです。ダイエット向けの食べ方は、タレに浸してから薄めにスライスして、千切りキャベツやきざみねぎをたっぷり。主食を減らしたい日は、ゆで卵を一緒にタレに漬けて“たんぱく質セット”にすると満腹感が上がりました。逆に、塩分が気になる日はタレを全部かけず、絡める程度にすると食べやすいです。作り置きするなら、カットせずに塊のまま保存→食べる直前に切ると乾きにくい印象でした。お弁当にも入れやすく、冷めても柔らかいので、鶏チャーシューをダイエットの定番にしたい人におすすめです。

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