건강한 다이어트식- 훈제닭가슴살 샐러드, 만들어 볼까요?

 랑이 | 따이어리, 두번째 | 2009/12/09 20:21

 아시는 분들은 다 아시겠지만, 현재 둥이오빠는 다이어트 중이다.
 과거에 몇번 다이어트 경험이 있는 둥이오빠. 몸무게를 성공적으로 감량했다 하더라도 주로 적게 먹거나 식단을 극도로 제한하는 방법을 썼기 때문에 다이어트가 끝나자마자 폭식을 하게 되고, 요요 현상이 오곤 했다. 결국은 몸무게 제자리로 복귀. 항상 그런식이었다.

 이번 다이어트는 사실 처음엔 별 생각없이 시작했던 것이다.
 몇달 전 오빠 회사 파트원들을 초대했던 날, 햄버거 스테이크 정식 풀코스로 에피타이저부터 디저트까지 코스 요리를 냈었다. 그 날의 에피타이저는 따끈한 크롸상과 크림치즈. 감자스프, 연어무쌈말이, 그리고 오리엔탈 샐러드. 중요한 것은 바로 이 오리엔탈 샐러드였는데 풀을 별로 좋아하지 않는 둥이오빠가 아주아주 오랜만에 먹어본 샐러드였다. 근데 맛있다며 다른 에피타이저를 제쳐두고 샐러드를 먹는 이 분!
 다음날, 오빠와 샐러드 얘기를 하게 되었는데 드레싱도 맛있고 입맛이 변했는지 샐러드가 참 맛있었다고 남은 게 있으면 또 해달라는거다. 그래서 해줬는데- 역시나 맛있게 드신다. 그러다가 문득 생각해 낸 것이다. 어차피 다이어트 해야하는데, 이걸 이용해서 해보면 어떨까?

 그래서 시작하게 된 훈제닭가슴살 샐러드 다이어트. ㅋ
 
 처음에 내가 만들었던 오리엔탈 샐러드에는 이 훈제닭가슴살이 빠져 있었다. 코슷코에서 공수한 샐러드 야채에 방울토마토와 삶은 계란으로 데코레이션을 하고 오리엔탈 드레싱을 뿌린 것. 그러다가 둥이오빠가 회사에서 절친한 동료로부터 이 훈제닭가슴살을 추천 받아 곁들이기 시작한 것이다. 그리고 어느새 훌륭한 맛과 편리함 때문에 메인이 되어버렸다.

 먹어도 먹어도 질리지 않고 맛있는 훈제닭가슴살과 오리엔탈 드레싱 덕분에 지난 몇달(두달 좀 넘으려나~)간 무려 10kg을 감량한 둥이오빠! 저녁은 반드시 훈제닭가슴살 샐러드와 저지방 우유 한잔으로 식사를 했고, 다이어트가 어느 정도 지난 시점에서는 아침이나 점심 두끼 중 한끼도 샐러드+우유로 대신했다.
 가끔 샐러드에 와인과 허브 솔트로 가볍게 풍미를 더한 쇠고기 안심이나 삶은 계란, 두부를 더해 먹기도 하였고 출출할 땐 군고구마를 만들어 주면 한개나 반개 정도 먹기도 하였다.

 그럼 건강 다이어트식 훈제닭가슴살 샐러드, 직접 만들어 볼까요? ^^

 
1. 샐러드 야채를 준비한다.

 
처음엔 코스트코의 믹스 야채를 썼는데 자주 코슷코에 가야 하는 번거로움때문에 한꺼번에 6~7봉지씩 사다보니 신선도에 문제가 생겼다. 그래서 요샌 집 근처 마트에서 내가 직접 신선한 야채를 골라다가 섞어서 먹기 좋게 준비한다.

사용자 삽입 이미지

이건 샐러드 혹은 썀 야채들. 오늘 사온 건 치커리를 비롯해 7종류다.
 그때그때마다 신선하고 다양한 야채를 골라담는다. ^^

사용자 삽입 이미지

상추 두 종류.

사용자 삽입 이미지

양상추 씻어서 손질해 놓은 것. 잘게 잘게 뜯으면 된다. ^^

사용자 삽입 이미지

샐러드에 넣은 당근, 피망. 잘게 채썰어서 준비한다.

사용자 삽입 이미지

이건 미리 썰어놓은 양배추. ^^

사용자 삽입 이미지

잘게 뜯고 썰어서 준비한다음 큰 통에 섞기만 하면 끝!
통은 꼭 야채보관용으로 물빠지는 받침이 깔린 것으로 준비 한다.
그래야 신선함이 오래~ 유지된다. ^^

사용자 삽입 이미지

당장 먹을 믹스 야채를 담은 통과 손질한 남은 재료들을 담은 통들.
적당히 구분지어 따로 보관해 놨다가 믹스 야채를 다 먹으면 다시 조금씩 덜어서 섞으면 된다.
참~ 쉽죠? ㅋ


2. 훈제닭가슴살을 준비한다.

닭가슴살을 사다가 훈제하는 정성까지 들인다면 더 좋을테지만, 일반적으로 바쁜 현대인들이 매일 닭가슴살을 훈제할 수 있을리 만무하다. 그래서 탤런트 이훈도 이걸 사업할 생각을 했나 보다. ㅋ
아래 사진에 보이는 훈제닭가슴살은 말했듯이 오빠의 절친한 동료분으로부터 추천받은 것. 이것 때문에 다이어트를 성공적으로 하고 있다고 해도 과언이 아니다. 다시 한번 이 자리에서 감사의 인사를. (꾸벅) ^^
우리는 한 번에 30팩씩 사서 냉동보관해 둔 다음 하나씩 해동해서 사용하고 있다. 너~무 맛있고 편리하다. 우리는 아래 브랜드를 이용하고 있는데, 훈제닭가슴살을 파는 곳이 여러곳 있다. 이 중엔 이훈이 만들어 파는 것도 있다. ㅋ 인터넷에 뜬 기사를 보니 이훈도 닭가슴살을 곁들여 먹는 다이어트 식단으로 30kg이상 체중을 감량했다고 한다. 역시 이 방법이 다이어트 하기에 괜츈했구나- 하고 다시금 생각하게 만들어준 소식이었다.  

사용자 삽입 이미지

먹기 하루 전날 냉동실에서 냉장실로 옮겨 놓는다.


사용자 삽입 이미지

한 팩에 두 덩이가 들어있는데 우리는 한 번에 한 덩이만 먹는다.
먹기 전에 꺼내서 전자레인지에 30초 데워 가위나 칼로 한 입 먹기 좋은 크기로 자른다.
자른 닭가슴살을 그릇에 미리 준비된 샐러드 야채 위에 얹으면 끝.


3. 드레싱을 뿌린다.

사용자 삽입 이미지

 둥이오빠는 프*시안에서 나온 오리엔탈 드레싱을 주로 먹는다.
 내가 먹어봐도 오리엔탈 드레싱 중에서는 이게 제일 맛난 듯.
 내가 먹을땐 프렌치 발사믹 드레싱을 쓰기도 한다.
 오빠도 최근엔 드레싱에 변화를 주고 싶을 때 시저샐러드 드레싱을 뿌려먹는다.
 오늘은 가장 즐겨먹는 오리엔탈 드레싱을 뿌려봤다.


4. 저지방 우유 한잔과 맛있게~ 잘 먹겠습니다! ^ㅁ^

사용자 삽입 이미지
 
냠냠. 맛있게 먹기만 하면 끝!
 우유 한 잔을 곁들이면 부족한 영양소도 채워지고 맛도 더 좋고 배도 더 든든하다.
 가끔 이것만 먹기 출출할 땐 군고구마를 추천한다.
 GI지수도 낮고 변비에도 좋고 멋진 다이어트 식이다.
 단, 많이 먹으면 살찌겠죠? ^^
 
이상 랑이의 오늘 저녁 식사였습니다.
 맛있게 잘 먹었습니다♡

2009/12/09 20:21 2009/12/09 20:21
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댓글을 달아 주세요

  1. 나무 2009/12/10 01:35  address  modify / delete  reply

    나도 한동안 좋~다고 먹었지 >_<
    근데 너무 자주먹으니까 난 소화가 안돼..orz 빈약한 위장 같으니라고.
    섞어서 먹을 대체품을 찾고있는 중.
    죽이라도 먹어야 할까? ㄱ-

  2. 둥이오빠 2009/12/10 14:44  address  modify / delete  reply

    다이어트 결산 하면서 포스팅하려고 했는데, 먼저 포스팅했군요! ㅎㅎ
    이 닭가슴살 샐러드, 정말 대단한 것 같아요.
    맛있고, 포만감 있고, 먹어도 질리지 않고, 든든하고. 안주거리로로 쓸 수 있구요.

    이제 -10kg 을 넘었는데, 계속 달리겠슴다 'ㅁ')/ 슈~웅

[로그인][오픈아이디란?]

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