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ダンサーの気ままな食卓

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Eggplant and minced chicken keema curry (3 servings)

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Material

200 g minced chicken

1 small onion (70g)

1 eggplant (150g)

1 small carrot (50g)

◎ Ginger and garlic tube 2 cm

◎ Curry roux (powder type) 70g

◎ Ketchup tablespoon 1

Worcestershire sauce tablespoon 1

200 ml of water

7/2 Edited to

私はこのナスと鶏ミンチのキーマカレーをダイエット中によく作っています。炒める時に油は大さじ1だけ使い、鶏ひき肉をしっかり炒めることで旨みがアップ。ナスと人参は火が通りやすいので、大きめにカットしつつも炒め時間を調節すると食感が残って美味しいです。また、生姜とにんにくチューブを入れることで風味が増し、カレールー（粉末タイプ）７０gにケチャップとウスターソースを加えるのが私の隠し味。ケチャップの甘みとウスターソースの酸味で味に深みが出ます。参考までに水は２００mlがちょうど良く、とろみもしっかりつきます。できあがりは約３人分で、カロリーは約８１０kcal、タンパク質は約５１ｇあるので、筋トレや減量中の栄養補給に最適です。材料費も２００円程度と経済的なので、忙しい日でも気軽に作れるのが嬉しいポイント。ぜひ一度試してみてください！

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