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鶏ささみのパンシアード

鶏ささみのパンシアード
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栄養成分表示

360gあたり

% Daily Value based on a 2000 kcal diet

カロリー 560 kcal
28% DV
脂質 29.0g
45% DV
一価不飽和脂肪15.0g
多価不飽和脂肪5.0g
飽和脂肪8.0g
トランス脂肪0.3g
炭水化物 4.0g
1% DV
でん粉4.0g
たんぱく質 68.0g
100% DV
動物性たんぱく質68.0g

概要

鶏ささみを油とバターでフライパン焼きにした高たんぱくな一皿です。炭水化物は少なく、脂質は控えめから中程度。バターを使ったソースで、香ばしさとコク、黒こしょうの風味を楽しめます。

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18.0mcg60%
コリン260.0mg47%
葉酸18.0mcg5%
ナイアシン28.0mg175%
パントテン酸3.8mg76%
ビタミンB20.4mg32%
ビタミンB10.2mg15%
ビタミンA120.0mcg13%
ビタミンB120.9mcg38%
ビタミンB61.9mg112%
ビタミンD0.3mcg2%
ビタミンE1.2mg8%
ビタミンK8.0mcg7%

ミネラル

栄養素量DV%半減期
カルシウム32.0mg3%
銅110.0mcg12%
鉄2.1mg12%
マグネシウム72.0mg17%
リン620.0mg89%
カリウム820.0mg17%
セレン78.0mcg142%
ナトリウム780.0mg34%
亜鉛2.3mg21%

鶏ささみのパンシアード

塩と黒こしょうで下味をつけた鶏ささみを油で焼き、仕上げにバターを加えてコクのある簡単なクラシックな調理法です。温かいうちにメインのたんぱく質料理として提供するのが最適です。

材料


  • 鶏ささみ 300 g

  • 食用油 10 g

  • バター 20 g

  • 塩 5 g

  • 黒こしょう 5 g


    • 作り方


  • 1. 鶏ささみの水気をふき取り、塩と黒こしょうを全体に均一にまぶします。

  • 2. フライパンに食用油を入れ、中強火で熱します。

  • 3. 鶏ささみを加え、片面3〜4分ずつ、焼き色がついて中まで火が通るまで焼きます。

  • 4. 弱火にし、バターを加えて30〜60秒間、溶けたバターを鶏肉にかけながら仕上げます。

  • 5. フライパンから取り出し、温かいうちに提供します。


    • 下ごしらえ時間と調理時間


  • 下ごしらえ時間: 5分

  • 調理時間: 10分


    • 役立つコツ


  • フライパンに詰め込みすぎると、焼き付けではなく蒸し焼きになってしまいます。

  • 鶏肉の中心がピンク色でなくなり、安全な中心温度に達するまで加熱してください。

  • 肉汁を保つため、提供前に少し休ませてください。
    • ケト低炭水化物パレオグルテンフリーバランス
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