鶏むね肉は低脂肪・高たんぱくで家計にも優しく、ダイエットや健康維持に最適な食材です。
ケッカソースに含まれるトマトや玉ねぎはビタミンや抗酸化成分が豊富で、
バジルやレモンの香りが食欲を引き立て、栄養バランスと満足感を両立できます。
Chicken breast is a low-fat, high-protein, and budget-friendly ingredient,
making it ideal for diets and maintaining overall health.
The tomatoes and onions in the Checca sauce are rich in vitamins and antioxidants,
while the aroma of basil and lemon enhances appetite. This dish offers both nutritional balance and satisfying flavor.
【材料】
鶏むね肉 1枚(300g)
塩 3g ※肉の1％
あらびき黒こしょう 適量
薄力粉 適量
オリーブ油 大さじ3‐4
バター 20g
生バジル葉（大葉で代用可能) 4～5枚
レモン お好みで
【ケッカソース材料】
ミニトマト 10個
玉ねぎ 20g
すりおろしにんにく 少々
オリーブオイル 大さじ1
レモン汁 小さじ2
はちみつ 小さじ1/2
塩 ひとつまみ
【作り方】
ミニトマトは4つに切ってボールに入れ、みじん切りの玉ねぎ、おろしにんにく、
オリーブオイル大さじ1、レモン汁小さじ2、はちみつ小さじ1/2、塩ひとつまみ
を入れて良く混ぜ合わせておく
バジルの葉は適当に刻んでおく
鶏むね肉は横半分に切って厚さを均一にし、両面に塩・胡椒をまぶし
薄力粉を薄く振りかけておく
フライパンにオリーブオイル大さじ3～4とバター20gを入れて中火にかけ
バターが溶けて泡立ってきたら、鶏むね肉の皮目から3～4分焼く
肉に焼き目が付いたら裏返して片面を3～4分焼く
肉を指先で押してみて弾力があれば焼き上がり ※焼き過ぎると固くなるので注意が必要
焼き上がった胸肉を皿に盛り付けて、バジルを散らしケッカソースを掛けて出来上がり
お好みでカットレモンを添える
Ingredients
Chicken breast – 1 piece (300g)
Salt – 3g (1% of the meat’s weight)
Coarsely ground black pepper – to taste
Cake flour (or all-purpose flour) – as needed
Olive oil – 3 to 4 tablespoons
Butter – 20g
Fresh basil leaves (or substitute with shiso) – 4 to 5 leaves
Lemon – optionalFor the Checca Sauce
Cherry tomatoes – 10
Onion – 20g
Grated garlic – a small amount
Olive oil – 1 tablespoon
Lemon juice – 2 teaspoons
Honey – 1/2 teaspoon
Salt – a pinchInstructions
Quarter the cherry tomatoes and place them in a bowl. Add finely chopped onion, grated garlic, 1 tablespoon of olive oil, 2 teaspoons of lemon juice, 1/2 teaspoon of honey, and a pinch of salt. Mix well to combine and set aside.
Roughly chop the basil leaves.
Slice the chicken breast in half horizontally to make the thickness even. Season both sides with salt and pepper, then lightly coat with flour.
Heat 3–4 tablespoons of olive oil and 20g of butter in a frying pan over medium heat. Once the butter melts and starts to foam, place the chicken in the pan skin-side down and cook for 3–4 minutes.
Once the bottom is browned, flip the chicken and cook the other side for another 3–4 minutes.
Press the meat gently with your fingertips—if it feels firm and springy, it's done. Be careful not to overcook, as it can become tough.
Plate the cooked chicken, sprinkle with chopped basil, and spoon the Checca sauce over the top.
Serve with lemon wedges if desired.
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