"Chicken breast meat" is filling and delicious! "Helpful for dieting!?" Easy recipe that can also be used for bento

Hello. I am Ayumi Nakaganji, a chef.

Early summer in Fukuoka is so dry and pleasant that I wish this feeling could last forever.

This time, we will introduce a recipe using chicken breast, an excellent ingredient that is low in calories, high in protein, and also affordable.

When you want to get in shape as we start wearing lighter clothing in the coming season, isn't this the kind of food that comes to mind?

Regardless of whether this recipe is a diet menu or not, I think it will become one of your repertoire of ways to eat chicken breast without getting bored!

1: Just mix and bake! "Chicken breast and salted kelp with cheese"

A super easy recipe that just requires mixing and baking. The aroma and crunch of the baked cheese is irresistible. Leave the seasoning to salted kelp! By chopping it, you can get a strong flavor even with a small amount.

Image: Ayumi Chuganji

[Ingredients] (2 servings/7-8 meatballs)
Chicken breast・・・150g
Perilla leaves・・・5 pieces
Melted cheese・・・30g
Salted kelp・・・8g
Potato starch...2 teaspoons
Sake・・・1 teaspoon
Salad oil...appropriate amount

<How to make>

(1) Remove the skin from the chicken breast, roughly cut it lengthwise and crosswise with a knife, and pound it into coarse mince (a manual chopper is also recommended). Finely chop the salted kelp with a knife. Roughly chop the shiso leaves.

(2) Put the chicken breast, salted kelp, potato starch, and sake into a bowl and mix well until sticky. Once mixed, add the melted cheese and shiso leaves and mix well.

(3) Heat oil in a frying pan and when it is hot, spread (2) on top. Cover and steam over low to medium heat. When the surface starts to turn white, flip it over and continue cooking without the lid.

Reasonably priced chicken breast meat that is very satisfying! When you eat it hot, the cheese melts from inside. It's a healthy, delicious, and flavorful side dish. Also recommended for bento boxes and snacks. When putting it in a bento box, it's best to shape it into bite-sized pieces and bake it.

2: "Chicken Nanbanzuke with New Onions" for the season when you crave something refreshing

New onions are sweet, juicy and delicious. They are not very spicy, so you can use them as they are without soaking them in water. This recipe lets you eat plenty of vegetables.

Image: Ayumi Chuganji

[Ingredients] (easy to make amount)
Chicken breast (skinless)・・・250g
New onion...1 medium
Carrot・・・1 piece
1/2 lemon (thinly sliced)
A Soy sauce・・・1 tablespoon
A Sugar・・・1/2 teaspoon
A. White pepper...a little
B Soy sauce... 1 tablespoon
B. Mirin...2 tablespoons
B Sugar...1.5 tablespoons
C Vinegar...3 tablespoons
C. White dashi stock・・・1/2 tablespoon
C Water・・・50ml
Flour...appropriate amount
Black pepper...appropriate amount

<How to make>

(1) Cut the chicken breast into 1 cm thick slices. Rub with A to season.

(2) Slice the onion thinly and the carrot into julienne strips (you can use a slicer, of course). Mix B in a heat-resistant container and microwave for 60 seconds at 600W. Add C to the heated B and mix, then place in a storage container with the cut vegetables and let them blend.

(3) Add about 1 cm of oil to a frying pan and place over medium heat. Lightly drain the chicken breasts from (1), coat them lightly with flour, and fry on both sides.

(4) Once the fish has browned, drain the oil and transfer it to (2) and soak in the sauce. Squeeze the lemon slices and soak the fish together with the peel.

(5) Place on a plate and sprinkle with black pepper.

Be careful not to overcook the chicken, and fry it over high heat until it browns on both sides, while the inside is cooked through by the residual heat. If you like it sweeter, try adding a little more sugar. The vinegar and lemon add a sourness that gives it a refreshing taste.

It's fluffy and delicious when it's freshly made, but if you let it sit in the refrigerator for a while it will have a different flavor. It will keep for about 4 days, so it's also recommended as a side dish.

Please give it a try. (Text by Ayumi Nakaganji)
*This article contains information current at the time of publication.

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