低糖質メニュー【チキン南蛮】(2人分)

今日は妻が更新

こんにちは!
ボディビルダーでトレーナーで夫の健っす。

今日は妻の低糖質レシピの紹介だよ。
主に使われている糖質が、玉ねぎとレモン汁という徹底ぶり。
たぶん画像の1人前で糖質は10g程度だと思う。

前回のチーズダッカルビはこちら
結構前の低糖質アイスはこちら

但し、植物性とは言えオイルは多め。低糖質ダイエット向けだね。
怖いこと言うと、これにご飯を追加すると、ただのチキン南蛮定食になる。

低糖質のメリットに関する記事はこちらとか
こちらとか

低糖質チキン南蛮!

ババーン!美味そうや!

材料

  • 鶏もも肉 (2枚)
  • 玉子 (1個)
  • ふすま粉 (20g)
  • 塩胡椒 (少々)
  • オリーブオイル (大さじ2)

★たれ

  • しょうゆ (大さじ2)
  • 酢(大さじ2)
  • シュガーカット (小さじ2〜3)

★タルタルソース

  • ゆで卵 (1個)
  • 玉ねぎ (1/2切)
  • 塩胡椒 (少々)
  • マヨネーズ(大さじ3)
  • レモン汁 (大さじ1)

作り方

  1. 器にたれの材料を入れレンジで1分温める(シュガーカットを溶かすため)
  2. 鶏肉を1口サイズに切り、全体に塩胡椒をふる
  3. ボウルに鶏肉、ふすま粉、玉子を入れ、よく混ぜる (私はナイロン袋でしました)
  4. フライパンにオリーブオイルを入れ中火で熱し、鶏肉を入れ焼き色がつくまで揚げ焼きにする。ひっくり返して肉に火が通るまで弱火でフタをし熱する。
  5. 火が通ったら1のたれを加え全体に味がいきわたるように混ぜ合わせる。

タルタルソース

  1. ゆで卵を作る、茹で上がったらゆで卵をみじん切りにする
  2. 玉ねぎをみじん切りにして器にいれレンジで3分温め、出来上がったら冷めるまで水にさらす。冷めたらよく水を切る
  3. ボウルに玉ねぎ、ゆで卵、塩胡椒、、マヨネーズ、レモン汁 を入れて混ぜる

ポイント

こちらの商品を使っています。

TOMIZのふすまパンミックス。
普通の小麦粉と比較すると糖質が15%くらいに抑えられます。

お砂糖の代わりにシュガーカットを使っています。
糖質が砂糖と比べて5%以下に抑えられます。

まとめ

夫です。
うまかった。低糖質だし最高!

でも手順が多いよね。男が苦手なやつや!

妻に感謝。
よかったらシェアをお願いしますね。

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