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tetsu|毎日高タンパク生活27歳

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High Protein Chicken Chili

[Chicken chili]

PFC Balance (for 1 person)

* Calories: about 280 kcal

* P (protein): Approx. 36g

* F (fat): Approx. 2.2g

* C (carbohydrate): about 28g

※ Rice is not included.

Material

* Chicken breast (without skin) 150g

* 1 / 2 onion

* Potato starch tablespoon 1

* ketchup tablespoon 2

* 1 teaspoon doubanjiang

* Oyster sauce: 1 tsp

* Chicken broth base: 2 tsp

* Water: 150ml

* Garlic (tube): 2cm

How to make

1. Cut

Chop the onion

2. Mix it

Mix the seasonings

3. Bake

Sprinkle the chicken with kataguri and bake. When it is cooked, add onions.

4. Mix

Add the mixed seasoning. Turn off the heat when it thickens.

5. Completion

The diet recipe Chicken breast High protein Recipe for short time # muscle _ training

5/2 Edited to

鶏むね肉は高たんぱく質で低脂肪な食材として筋トレやダイエット中に重宝されていますが、調理時にパサつきが気になることがあります。そんな時におすすめなのが、今回のレシピでも使われている片栗粉の活用法です。片栗粉を鶏むね肉にまぶしてから焼くことで、肉の水分を閉じ込めてジューシーかつプルプルの食感に仕上げることができます。これは私も試してみて実感したポイントで、普通に焼くより格段に美味しく、食べ応えもアップしました。合わせ調味料にはケチャップや豆板醤、オイスターソースなどが使われており、ピリ辛の旨味が効いた味付けです。豆板醤の量は味の調節が可能なので辛さが苦手な人は控えめにしてみるのもいいでしょう。また、鶏ガラスープの素とにんにくの風味が全体の味を引き締め、ご飯なしでも満足感があるのでダイエット中の食事にもぴったりです。私自身、この鶏チリを3ヶ月の間に取り入れて10kgの減量に成功し、筋トレの効果もアップしました。作り方はシンプルで時短になるので、忙しい人でも継続しやすいのが嬉しい点です。健康的にしっかりタンパク質を摂りたい方や、食事のマンネリを解消したい方におすすめの一品です。ぜひ試してみて、食べて痩せる嬉しさを味わってください！

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