栗原心平の鶏むね肉徹底解説！今日試したくなる、基本のレシピ２選

Ingredients

• 600 g Chicken Breast (skin removed, sliced to ~1 cm thickness against the grain)
• 1 tsp Salt (for seasoning)
• ½ tsp Black Pepper (freshly ground)
• 2 cloves Garlic (halved)
• 2 tbsp Olive Oil (light, for sautéing)
• 2 tbsp Unsalted Butter (cut into cubes, added after chicken is removed)
• 1 tbsp Lemon Juice (freshly squeezed)
• 2 tbsp Fresh Parsley (chopped for garnish)
• 1 tbsp Soy Sauce (Japanese style, low sodium if desired)
• 1 tbsp Sushi Vinegar (rice vinegar seasoned for sushi)
• 1 tsp Ground Sesame Seeds (lightly toasted)
• 1 tsp Potato Starch (light dusting on chicken before boiling)
• 2 stalks Green Onions (thinly sliced for garnish)
• 2 cups Water (for boiling chicken)

Instructions

1. Prepare Aromatics and Garnishes

   Chop parsley, slice green onions thinly, and halve the garlic cloves. Set each in separate small bowls.

   Time: PT2M

2. Slice Chicken Breast

   Remove any remaining thin skin, then slice the breast into ~1 cm thick pieces against the grain. This creates a larger surface area and a tender bite.

   Time: PT2M

3. Season and Lightly Coat

   Season both sides of each chicken piece with salt and pepper. Lightly dust the pieces with potato starch; shake off excess.

   Time: PT1M

4. Sauté Chicken (First Batch)

   Heat the frying pan over medium‑high, add olive oil, then add the halved garlic to release aroma (≈30 seconds). Add the chicken pieces, cover with the lid, and cook 1 minute.

   Time: PT1M

   Temperature: Medium‑high

5. Flip and Finish Sauté

   Remove the lid, flip the chicken, cover again and cook another 1 minute until the meat feels firm to the touch.

   Time: PT1M

   Temperature: Medium‑high

6. Make Lemon‑Butter Sauce

   Transfer the cooked chicken to a plate. Reduce heat to low, add butter cubes to the hot pan, melt slowly, then stir in lemon juice. Cook 30 seconds to let the acidity mellow and the sauce thicken.

   Time: PT1M

   Temperature: Low

7. Combine Sautéed Chicken with Sauce

   Pour the lemon‑butter sauce over the plated chicken and sprinkle chopped parsley on top.

   Time: PT30S

8. Boil Chicken for Sesame‑Vinegar Finish

   In a saucepan, bring 2 cups of water to a rolling boil. Add the remaining chicken pieces and cook for 2 minutes until the surface is smooth and the meat is just set.

   Time: PT2M

   Temperature: Boiling

9. Prepare Sesame‑Vinegar Dressing

   In a mixing bowl, combine soy sauce, sushi vinegar, ground sesame seeds, and a pinch of potato starch. Whisk until smooth.

   Time: PT1M

10. Toss Boiled Chicken in Dressing

    Add the boiled chicken pieces to the bowl, toss to coat evenly, then transfer to a serving plate. Garnish with sliced green onions.

    Time: PT1M

Nutrition Facts

Calories

350

Protein

35 g

Carbohydrates

5 g

Fat

15 g

Fiber

1 g

Ingredient Substitutions

• Instead of Chicken Breast: Boneless chicken thigh
• Instead of Salt: Kosher salt
• Instead of Black Pepper: White pepper
• Instead of Garlic: Garlic powder (½ tsp)
• Instead of Olive Oil: Canola oil
• Instead of Unsalted Butter: Margarine
• Instead of Lemon Juice: Lime juice
• Instead of Fresh Parsley: Cilantro
• Instead of Soy Sauce: Tamari
• Instead of Sushi Vinegar: Apple cider vinegar (½ tsp)
• Instead of Ground Sesame Seeds: Sesame paste (½ tsp)
• Instead of Potato Starch: Cornstarch
• Instead of Green Onions: Chives

Equipment Needed

• Frying Pan
• Lid for Pan
• Saucepan
• Mixing Bowl
• Cutting Board
• Chef Knife
• Tongs
• Whisk (optional)
• Measuring Spoons

Critical Steps — Do Not Skip

• Slice the chicken against the grain to ensure tenderness.
• Do not over‑cook the chicken; a firm but juicy texture is key.
• Melt butter over low heat to avoid burning before adding lemon juice.
• Dust with potato starch lightly; too much creates a gummy coating.

Chef Tips from the Video

• Pat the chicken pieces dry with paper towels before seasoning for a better sear.
• Add a splash of water to the pan after removing the chicken; it deglazes and adds moisture to the sauce.
• Use freshly squeezed lemon juice for brighter acidity.

Troubleshooting

Storage

Refrigerator: Store cooked chicken and sauces in airtight containers for up to 2 days.

Freezer: Can freeze the sautéed chicken (without sauce) for up to 1 month; reheat gently.

Room temperature: Do not leave at room temperature for more than 2 hours.

Make-Ahead Tips

• Prepare the lemon‑butter sauce and sesame‑vinegar dressing up to 2 hours ahead; keep refrigerated.
• Chicken can be sliced and seasoned in advance; store covered in the fridge.
• Reheat sautéed chicken gently over low heat to retain moisture.

Frequently Asked Questions