Kajiki no meuniere（カジキのムニエル）
marlin = kajiki
Marlin is sprinkled with herb salt and grilled to give it a nice aroma. It has a meat-like taste and is satisfying to eat.
Marlin is cheaper than tuna and relatively easy to obtain at supermarkets. It has a light flavor, so it goes well with butter, garlic, soy sauce, or anything else.
The garnish is my favorite broccoli salad and king oyster mushroom saute. I added pineapple to the salad to give it a refreshing taste.
NUTRITION FACTS
⋈*Marlin 70 kcal Protein 11g Fat 3g Carb 0g Salt Equivalent 0.7g
⋈*Salad 96 kcal Protein 10.7g Fat 1.1g Carb12.6g Salt Equivalent 0.4g
※This is the calorie when using all the chicken breast meat.
INGREDIENTS (3SERVINGS)
⋈*Salad
It is best to prepare the chicken in advance for another day.
- chicken breast 300g
- grated garlic 10g
- herb salt 3g
- broccoli 150g
- beans 40g
- grains 20g
- pineapple 40g
I used a pack containing a mix of peas, chickpeas, lentils, soybeans, adzuki beans, rolled barley, pearl barley, brown rice, and red rice. It didn’t need cooking. I think canned mixed beans are also good.
⋈*Fish
- ｍarlin 150g
- herbal salt 1.5g
- flour (cooking flour) 6g
- salted butter 9g
Cooking flour is convenient because it is not sticky.
COOKING INSTRUCTIONS
⋈*Salad
➀Rub the chicken breast with the herb salt and garlic. Let rest for 8 to 24 hours.
②Cook the chicken breast in a pressure cooker for 7 minutes. Wait for the pressure to release. You can heat it in the microwave for 5 minutes, but it will be softer and moister in the pressure cooker.
③Cut the chicken breast into small pieces. It’s a lot, so please use the amount you like.
④Wash the broccoli and cut it into large bunches.
⑤Softly wrap and heat in the microwave for 2 minutes. Transfer to another vessel so that it does not become shriveled.
⑥Dice the cooled broccoli stalks and loosen the tufts lightly.
⑦Also diced pineapple and mix with chicken, broccoli, beans and grains.
⑧Use whatever dressing you like. I seasoned lemon and salt and pepper.
⋈*Fish
➀Rub the marlin with herb salt.
②Sprinkle both sides with cooking flour and bake in butter.
コメント