Steamed Chicken with Yogurt Sauce
 
Calories
Fat
Protein
Cholesterol
Salt
P/S ratio*
Dietary fiber
|
110Kcal
2g
20g
45mg
0.8g
0.5
1.0g
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*A ratio between saturated fatty acid(S) and polyhydric unsaturated fatty acid(P). The ratio is shown for each dish. The preferable ratio is 1 to 1.5.
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| Ingredients |
Serves 4 |
seasonings |
Serves 4 |
chicken white meat
lettuce
cucumbers
ginger root
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300g
2 leaves
2
20g
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Sauce
plain yogurt
miso
(light-colored, salty-type)
|
1/3 cup
1 1/2 tablespoons
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| １ |
Remove the tendons from the chicken and place in a heat-proof dish. |
| ２ |
Put a steamer on a stove. When you see steam coming from it, put the chicken in and steam until done. Pierce the chicken with a bamboo skewer, and if you see clear juice, it is done. Allow the chicken to cool, and split into equally-sized pieces. |
| ３ |
Rinse the lettuce under running water, tear into bite-size pieces and dry. Cut the cucumbers and ginger root into thin sticks, soak in cold water to make them crispy and drain well. |
| ４ |
For the sauce, combine the plain yogurt and miso and mix well. |
| ５ |
Place the chicken and cucumber over a bed of lettuce on a dish, top with the ginger and pour the sauce over it. |
・Because white meat contains little fat, it tends to become dry. To prevent this, cover it with plastic wrap after removing from the steamer, and allow it to cool.
・Curry powder, mustard or mayonnaise can be substituted for the miso. When you use mayonnaise, mix with a vegetable such as tomato, onion or pickle, or with cottage cheese so as to reduce the amount of mayonnaise in order to keep the calorie intake low.
Removing the tendons from the white meat
To make the dish easier to eat, strip the tendons off the white meat using the back of a knife.
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