INGREDIENTS
Ingredients
INSTRUCTIONS
Instructions
Trim the enoki bottoms and cut into 4 equal lengths.
3:17~1 minWipe the shiitake clean with paper towels, trim the stems, and slice thinly.
4:23~1 minTear the bok choy from the base by hand, cut into 3cm lengths, rinse well, and drain.
5:28~1 minIn a pot, combine sesame oil, grated garlic, and doubanjiang. Stir-fry the ground chicken breast over medium heat. Bring out the heat of the doubanjiang and cook the chicken through.
9:54~2 minAdd the bok choy, shiitake, and enoki, sprinkle 2 pinches of salt, and stir-fry until the vegetables wilt.
11:32~1 minAdd the miso and stir-fry until incorporated.
13:03~1 minAdd the soy milk, chicken stock granules, ground sesame, sugar (or sweetener), and MSG. Mix well, then reduce to low heat and simmer for 5 minutes.
13:39~6 minSpoon in the silken tofu and warm over low heat for about 2 minutes.
14:26~3 minPlate up and finish with chili oil and black pepper to taste.
15:52~1 min
TIPS
Tips
- 1
鶏胸挽き肉を使うことで脂質を抑える。
- 2
賃元菜の代わりに小松菜やほうれん草を使用しても良い。
- 3
きのこはえのき、しめじ、エリンギ、平茸、きくらげなどお好みで。
- 4
砂糖の代わりにパルスイートなどの糖類ゼロの甘味料を使用しても良い。
- 5
炒める段階で味噌を入れることで味噌を溶く手間を省く。
- 6
ダイエット中は男性なら白米は150-180g、女性なら120-140gを目安に摂取する。
- 7
タンパク質は1食あたり30-40gを目安に摂取する。
REVIEWS
Reviews
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