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鶏むね肉のソテー

鶏むね肉のソテー
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栄養成分表示

35gあたり

% Daily Value based on a 2000 kcal diet

カロリー 62 kcal
3% DV
脂質 1.9g
3% DV
一価不飽和脂肪0.9g
多価不飽和脂肪0.4g
飽和脂肪0.4g
炭水化物 0.4g
0% DV
でん粉0.4g
たんぱく質 10.8g
22% DV
動物性たんぱく質10.8g

概要

軽く味付けした少量の鶏むね肉を焼き上げ、少しの油と焼き汁を残したシンプルな一品です。高たんぱくで、炭水化物は非常に少ないのが特長です。

材料

ビタミン＆ミネラル

ビタミン

栄養素量DV%半減期
ビオチン1.4mcg5%
コリン25.0mg5%
葉酸2.0mcg1%
ナイアシン4.6mg29%
パントテン酸0.3mg7%
ビタミンB20.1mg4%
ビタミンB10.0mg2%
ビタミンA6.0mcg1%
ビタミンB120.1mcg4%
ビタミンB60.2mg12%
ビタミンD0.1mcg1%
ビタミンE0.2mg1%
ビタミンK0.8mcg1%

ミネラル

栄養素量DV%半減期
カルシウム5.0mg1%
銅15.0mcg2%
鉄0.3mg2%
マグネシウム10.0mg2%
リン80.0mg11%
カリウム95.0mg2%
セレン9.0mcg16%
ナトリウム150.0mg7%
亜鉛0.3mg3%

鶏むね肉のパンシアード

シンプルに下味をつけた鶏むね肉を油で軽く焼き色がつくまで焼き、中までしっかり火を通した一品です。さまざまな食事でたんぱく質のおかずとしてよく使われる、基本的な調理済みチキン料理です。

材料


  • 鶏むね肉 34 g

  • 調理油 1 g

  • 塩 0.3 g

  • 黒こしょう 0.1 g


    • 合計重量: 35 g

    作り方


  • 1. 鶏むね肉の水気をペーパーで拭き取ります。

  • 2. 塩と黒こしょうを全体に均一にふります。

  • 3. 小さめのフライパンに調理油を入れ、中火で熱します。

  • 4. 鶏むね肉に焼き色がつき、中まで火が通るまで、必要に応じて返しながら焼きます。

  • 5. フライパンから取り出し、少し休ませてから盛り付けます。


    • 下ごしらえ時間


    5分

    調理時間


    6〜8分

    役立つコツ


  • 少量なので火を通しすぎるとすぐにパサつくため、焼きすぎに注意してください。

  • 肉汁を落ち着かせるため、短時間休ませてください。

  • 温度計があれば使用し、中心温度が74℃に達していることを確認してください。
    • ケト低炭水化物パレオグルテンフリー乳製品不使用Whole30バランス
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