阿波尾鶏

阿波尾鶏

夕食・居酒屋 • 日本

170
KCAL
22
PROTEIN (G)
1
CARBS (G)
8
FAT (G)
データソース: ベントーカロリー
この食品を記録
アプリで追跡
モバイルアプリでこの食品を即座に記録
アプリを入手

について Awaodori Chicken

Tokushima free-range brand chicken with firm texture

How to Make Awaodori Chicken
Traditional + healthy version with step-by-step photos · 35 min total · 2 servings
View full recipe →

How to Make Awaodori Chicken (Traditional & Healthy Version)

準備: 15分
調理: 20分
2 人分
普通

Awaodori Chicken is a celebrated Japanese dish originating from Tokushima Prefecture, renowned for its use of premium local chicken known as 'Awaodori.' This breed is prized for its firm texture and rich umami flavor, making it a highlight of Japanese cuisine. The dish is typically enjoyed during special occasions and festivals, especially the famous Awa Odori Dance Festival, which lends its name to the chicken. The preparation emphasizes simplicity and respect for quality ingredients, using classic Japanese seasonings like shoyu (soy sauce), mirin, and fresh ginger to enhance the natural taste of the chicken without overpowering it. The result is a savory, juicy, and aromatic entrée that embodies the essence of Japanese culinary tradition. Awaodori Chicken is a wonderful dinner choice for those seeking authentic Japanese flavors with a health-conscious approach. Traditionally grilled or oven-roasted, this recipe prioritizes seasonal ingredients such as negi (Japanese green onion) and shiitake mushrooms, which add depth and nutrition. The careful presentation reflects Japanese attention to detail, serving the chicken sliced atop a bed of crisp vegetables for visual appeal. With a balance of protein, minimal fat, and a focus on umami, this dish is ideal for anyone tracking calories or pursuing a balanced diet. Whether enjoyed during a festive meal or a cozy family dinner, Awaodori Chicken showcases the harmony and elegance of Japan’s culinary heritage.

糖尿病対応 ダイエット向き お子様向き
アレルゲン: gluten

材料(1 grilled chicken breast with vegetables分)

  • 2 pieces (about 300g) Awaodori chicken breast (Use local Tokushima Awaodori chicken if available)
  • 2 tbsp Shoyu (Japanese soy sauce) (Low sodium preferred)
  • 1 tbsp Mirin (Japanese sweet rice wine)
  • 1 tsp Fresh ginger (Grated)
  • 1 tbsp Sake (Japanese rice wine)
  • 2 stalks Negi (Japanese green onion) (Chopped)
  • 4 medium Shiitake mushrooms (Fresh, sliced)
  • 1 tsp Sesame oil (For brushing)
  • 1/4 tsp Salt (Sea salt preferred)
  • 1/8 tsp Black pepper (Freshly ground)

作り方

  1. 1

    Prepare the marinade by mixing shoyu, mirin, sake, grated ginger, salt, and black pepper in a bowl.

    5 minutes

    Whisk thoroughly to dissolve salt and ginger for even flavor.

  2. 2

    Place Awaodori chicken breasts in a shallow dish and pour marinade over. Cover and refrigerate for at least 10 minutes.

    10 minutes

    Marinate longer for deeper umami if time allows.

  3. 3

    Preheat grill or oven to 180°C (355°F). Brush chicken with sesame oil.

    5 minutes

    Sesame oil adds aroma and prevents sticking.

  4. 4

    Grill or bake chicken for 8-10 minutes per side until golden brown and cooked through.

    20 minutes

    Do not overcook; Awaodori chicken stays tender when just cooked.

この料理が健康的な理由

This recipe uses premium, lean chicken and fresh seasonal vegetables, offering a balanced meal with essential nutrients and minimal processed ingredients. Grilling rather than deep-frying reduces calorie and fat content, making it ideal for weight loss and overall wellness. The inclusion of mushrooms and ginger supports immunity and digestion, while the controlled portion size helps with calorie management.

Awaodori Chicken is high in lean protein, supporting muscle growth and maintenance. The use of fresh ginger and negi contributes antioxidants and vitamins such as vitamin C and K. Shiitake mushrooms add fiber, B vitamins, and minerals like selenium. The dish is low in saturated fat and uses minimal oil, making it heart-friendly. Sodium content is controlled with low-sodium shoyu, and the absence of added sugars keeps it suitable for calorie-conscious diets.

プロのヒント

  • 💡Tip 1: Let chicken rest after cooking for juicier slices.
  • 💡Tip 2: Use authentic Awaodori chicken for best flavor, but organic Japanese chicken works well too.
  • 💡Tip 3: Garnish with shiso leaves or yuzu zest for seasonal flair.

保存と提供

Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently to preserve moisture; avoid freezing to maintain texture.

最適な提供方法: Dinner

栄養成分

栄養素100gあたり
エネルギー170.0 kcal
タンパク質22.0 g
炭水化物1.0 g
総脂質8.0 g
食物繊維0.0 g
糖類0.3 g
ナトリウム340.0 mg
カリウム280.0 mg
コレステロール38.0 mg
ビタミンA45.0 IU
ビタミンC2.0 mg
カルシウム18.0 mg
0.7 mg
Magnesium22.0 mg
Zinc0.5 mg
Phosphorus110.0 mg
Vitamin D0.2 IU
Vitamin B1 (Thiamine)0.1 mg
Vitamin B2 (Riboflavin)0.1 mg
Vitamin B3 (Niacin)2.2 mg
Vitamin B60.2 mg
Vitamin B120.3 µg
Folate7.0 µg

類似の食品