Cooking recipes | レシピ

Saturday, October 7, 2017

Soboro DON - Boiled chicken mince and fine scramble egg rice bowl dish

Colorful rice bowl dish - Soboro DON. (そぼろ丼 Japanese )
Soboro DON is Boiled chicken mince and fine scramble egg rice bowl dish.
Meaning of soboro is fine or small food as cooked or uncooked. Meaning of DON is rice bowl dish in Japanese. Japanese people always busy since long time ago.... I'm tied it..  But the old people thinking about how to cook and eat quickly, then they developed new style of dish. It is DON! you can eat any meal and rice with a bowl.  If you have remaining dish of last night. you can eat DON style. It is easy and convenience.


Chicken have high protein and low calorie, It is good for a diet and lose your weight. Also chicken have rich Vitamin B, niacin and collagen. Egg is perfectly nutrition food. Those are effective to make body and beautiful skin and hair. You can put boiled vegetable seasoned sweet taste on the DON together, if you want more colorful or nutrition.

Outstanding nutrition and keywords
Chicken mince : Vitamin K, Vitamin B2 B6 B12, Niacin, Pantothenic.
Egg : Vitamin A, Vitamin D, Vitamin K, Vitamin B2 B12, Pantothenic, Biotin, Selenium, Molybdenum.

Recipe
Cooking video


How to Cook
Step 1 Boil chicken mince 
Stir all ingredients of boiled chicken mince with chopstick into pot, cook further until all the juice evaporate with over middle heat.
Step 2 Cook fine scrabble eggs
Stir all ingredients of fine scramble eggs with chopstick into pot, cook further until all the juice evaporate with over law heat.
Dish up 
Put rice into bowl, and put boiled chicken mince and fine scramble eggs on top. serve with chopped toasted laver/seaweed

Preparing Cooking Utensil
Tablespoon, teaspoon, pot, chopsticks

Ingredients (Serve 2p, 15min)
Cooked plain rice to your liking 
Boiled chicken mince
200g-----Minced chicken (breast, leg) (7.0548 oz / 0.440924 lb)
3 tbsp----rice wine
2 tbsp----soy sauce
1 tbsp----sugar
1 tbsp----water
Fine scramble eggs
3--------eggs
1 tbsp---sugar
2 tsp----rice wine
2 tsp----mirin(sweet rice wine)
pinch of salt
Toppings
chopped toasted laver/seaweed

Additional recipes
Step 1 wash rice
Wash rice with plenty of water first time and remove water quickly. Wash rice with water well after second time.  Repeat it until water become cleary. (recommend : 4 times) and put rice on the strainer. 
Step 2 Cook rice
Put rice and amount of water into pot, leave it 30min. Boil it over hight heat once. Change to low heat when it boiled and cook it 15 min. When took 15 min, turn off the heat and steam rice with residual heat 10 min.  
Ingredients ( Serve 5p, 60min) 
600cc------white rice 
720cc------water
( white rice 1 : water 1.2 ) 

鶏そぼろ丼

体に優しい鶏そぼろ
鶏肉はタンパク質低脂肪でダイエットに向いている食材としてよく知られていますが、ビタミンB群・ナイアシンやコラーゲンも多く含まれているので、美髪や美肌などにも効果的な食材です。また部位によって栄養素が異なり、胸肉にはビタミンB6とビタミンKが豊富に含まれています。そして鶏ひき肉は胃の中で消化され易く体にとっても優しい食材でもありますす。


このレシピではコクのある旨味を持つもも肉とあっさりさっぱりした胸肉を50:50で混ぜました。どちらか一つの部位で作るより味に深みが出てより多くの栄養素を摂取する事ができます。今回は鶏そぼろと鶏そぼろの2色ですが、甘く煮たさやえんどうや人参等の野菜も一緒に盛りつければより栄養満点になり、見た目もカラフルで子供も楽しんで食べてくれます。

目立つ栄養素とキーワード
鶏肉:ビタミンK、ビタミンB2 B6 B12、ナイアシン、パントテン酸.
卵:ビタミンA、ビタミンD、ビタミンK、ビタミンB2 B12、葉酸、パントテン酸、ビオチン、セレン、モリブデン

レシピ
クッキングビデオ

作り方
Step 1 鶏そぼろ
鍋に鶏そぼろの材料をすべて入れて、中火で煮ながらいっていく。水分がなくなれば完成。
Step 2 卵そぼろ
鍋にたまごそぼろの材料をすべて入れて、弱火でいっていく。ぼろぼろになれば完成。
もりつける
器にご飯を入れて、そのうえから鶏そぼろを卵そぼろをきれいに盛りつけて完成。海苔を添えて召し上がる。

調理道具
大さじ、小さじ、鍋、箸

材料 (2人分, 15分)
白ご飯---好きなだけ
鶏そぼろ
鶏肉ミンチ(胸/もも)--200g
酒-----大さじ3
醤油---大さじ2
砂糖---大さじ1
水-----大さじ1
卵そぼろ
卵-----3
砂糖---大さじ1
酒---小さじ2
みりん--小さじ2
塩------ひとつまみ
トッピング
刻み海苔

お鍋で炊く白ご飯はこちらで紹介中です。
白ご飯