簡単&人気「鶏のレバニラ炒め」の作り方&レシピ～栄養価や下処理の詳細まで～

レバニラ炒め

レバニラ炒めって元々どんな料理？発祥は？

中華街

古くから中国で愛される家庭料理の一つであるレバニラ炒めは、中国語で韮菜猪肝（ジウツァイジゥガン）ないしは韮菜炒猪肝（ジウツァイチャオジゥガン）と記載します。

  • 韮菜(ジウツァイ) = ニラ
  • 猪肝(ジゥガン) = 豚レバー

ですので、韮菜(ニラ)と猪肝(豚レバー)の炒め物で、韮菜炒猪肝（ジウツァイチャオジゥガン）という分かりやすい翻訳です。

現在日本国内では、豚レバー以外にも今回紹介する鶏レバーのレバニラ炒めもよく耳にします。

具材としても「豚 or 鶏 or 牛レバー + ニラ + もやし」の組み合わせが主流ですが、中国料理としては「豚レバー + ニラ + ニンニク + ネギや葉ニンニク」という組み合わせが多く油もたっぷり使う家庭料理だそうです。

また、中華料理の鉄板のように思われますが、日本には1960年代(昭和35年)以降に伝わったと言われていますので、江戸初期(1650年頃)　長崎県・出島に滞在していた中国人から伝わった日本の豚の角煮の起源になった東坡肉（トンポーロウ)などと比べると歴史は意外にも浅い料理ということになります。

簡単&人気「鶏のレバニラ炒め」のレシピ

レバニラ炒め　レシピ

この度は臭みが少なく食べやすい鶏レバーを使用し、誰でも簡単に本格的なレバニラ炒めが作れるレシピをご紹介します。

また、レシピに関わる下処理の詳細解説や、豆知識にも触れておりますので是非最後までお読みいただければと思います。

簡単&人気「鶏のレバニラ炒め」の材料

材料 分量
鶏レバー 300g
ニラ 1束
もやし 1袋
牛乳(下処理用) 適量
○醤油 小さじ1
○酒 小さじ1
○にんにく 1片
○しょうが にんにくと同様
片栗粉(揚げ焼き用) 適量
△醤油 大さじ2
△みりん 大さじ2
△砂糖 大さじ1
△オイスターソース 大さじ1

簡単&人気「鶏のレバニラ炒め」の作り方

①今回は臭みの少ない鶏レバーを使用します。筋を取り除き一口サイズにカットしたら、下処理として流水で良く洗い血合を取り除きます。その後、レバーが浸る程度の牛乳に3時間漬けることで臭みを良く抜いてくれます。

②軽く水で洗ったあとに調味料〇に20分程度つけておきます。

③しっかり水気を切った後、片栗粉を塗して多めの油で揚げ焼きにしていきます。一枚一枚丁寧に広げて焼いてあげるとくっ付くこともなく、衣もはがれず、カリっと仕上がります。火が通ったら一旦皿に移しておきます。

④フライパンに油を加え、ニラともやしを投入して油をからめるようにして手早く炒めます。ややしんなりしてきたところに調味料△を加えて鍋を振ります。

⑤全体が絡んだところに先ほど鶏レバーを投入し、全体のとろみが出てきたら皿に盛って完成です。

レバニラ炒め2

表面はカリっと、中はジューシーに仕上がった鶏レバーを、シャキシャキとした野菜と甘辛いタレに絡めて食べると至高です。

レバーの下処理、臭み抜き、血抜き

レバーは牛や豚などの種類に関わらずある程度は独特の臭みがあり、適切な下処理をしないと口の奥に嫌な後味が残り不快感を覚えます。なぜレバー特有の臭いが発生するのか、どのような下処理が適切なのかを考えてみましょう。

【レバーの臭みの原因と下処理】

どうしてレバーって臭いの？

牛、豚、鶏のいずれのレバーもアラキドン酸を主とする高度不飽和脂肪酸を豊富に含みますが、これらが酸化反応や分解などの過程で生じるカルボニル化合物などの低分化物質が悪臭の原因とされています。

さらに、これらは加熱処理の過程で生成物の分解が促進される傾向があるとされています。

(2012年7月より食品衛生法にて生食が禁止されましたが)レバ刺しを食べたことがある方は、加熱処理したレバー独特の風味がないと感じたことがあると思いますが、上記の理由が考えられます。

その他、血液も生臭さの原因となるため、血抜きを行うことは臭み抜きとして効果が期待できます。

しかしながら、血液はレバーに豊富に含まれる「鉄分」などの栄養素を含んでいるため、可能な限り栄養は残しておきたいという点や、新鮮な血液は旨味成分ともなりますので美味しく頂くという点に関しても不要に血抜きを行うということは望ましくないということはご理解いただければと思います。

どんな下処理が適切なの？

ネットでレバーの下処理、臭み抜きの方法を調べると『牛乳に3時間浸す』、『水に30分つけてから牛乳に1時間』、『お酢につけると良い』などたくさんの下処理方法が乱立していますが、以下のような声を伺うことが度々ございます。

  • どの方法を参考にしたら良いの？
  • そんなに時間をかけてられないんだけど？
  • 時間対効果が一番良い方法を教えてほしい！
  • 牛乳ないんだけど・・・

今回は鶏レバーに対して以下の下処理を実施し、加熱処理した鶏レバーの臭みを比較しました。

レバー下処理

水洗いした鶏レバーに対して、水、塩水、牛乳を用いて、短時間(30分)、長時間(3時間)のそれぞれの組み合わせで14通り+未処理、水洗いのみを両面中火でソテーして食べ比べしました。

【これは覚えて欲しい！状況別鶏レバーの下処理方法】

順に見ていきましょう。

美味しさ重視！時間と手間をかけられるならこれ！　水洗い + 塩水30分 + 牛乳3時間

口に入れた瞬間に若干の塩味に支えられたレバーの風味を感じ、その後に丁度良い風味がずっといる感覚になります。

「水洗い + 塩水30分」よりガツンと来る強さは感じませんが、マイルドで全体のまとまりを感じる仕上がりとなっています。

バランスが良いを通り越して、心地いいという感覚を唯一覚えた下処理方法です。

手間をかけられないが時間はあるならこれ！　水洗い + 牛乳3時間

レバーの濃厚さや風味をしっかり残しつつ、角が取れた味わいになっています。

口に入れた瞬間にマイルドなレバーの独特の風味を感じ、後から徐々に臭みをが増すような感じはなく、最終的に口の奥に残るレバー臭さも少なく、これだ！という仕上がりになっています。

この角が取れた感じ、徐々に臭みが出てこない感じ、最終地点の不快感の少なさは牛乳様と感じます。30分だと効果が薄いですので、しっかり3時間程度漬けておきたいです。

時間が無いならこれ！　水洗い + 塩水30分

咀嚼2,3回目くらいに塩味とレバーの濃厚さをダイレクトに感じ「うまい！」と感じます。

咀嚼15回目くらいからレバーの風味を強く感じますが、塩味と相まってバランスはとれているような味わいになっています。上手に臭みを味方にしているような感覚になります。

時間はあるが牛乳は無いならこれ！　水洗い + 塩水3時間

塩味と風味の見事なマリアージュを感じることが出来ます。いい意味でちょっと強めの風味が持続します。きちんと臭みを旨味として受け止めているような味わいです。

多少おつまみのような感じにもなりますので、塩分濃度はお好みを探ってみても面白いかもしれません。私は0.7%程度が好みです。

これはやめておいてください！　水洗い + 水3時間

水に浸す方法は血抜きとして活用されますが、レバー内部の血液はあまり除去することができません。表面の血液が抜けて水分を取り込む分だけ最初の風味の緩和につながりますが、むしろ後に出てくるレバーの嫌な風味がグラデーションのように強くなり徐々に不快感が増します。

また、3時間を要した割に効果が薄いのでその点でもがっかりするという点も減点ポイントです。

調理過程の工夫は？

2003年の日本調理学会誌 36巻には、瀬戸らから加熱調理したレバーの臭いに関する検討が報告されており、

「官能評価(嗅覚、味覚)を行ったところ、180°の高温短時間加熱により生臭さが抑えられ、味も好まれた」*

としています。

従って、分厚いレバーに火を通すためにじっくり長時間加熱調理を行うよりも、薄切りにして強火でさっと調理する方が臭み成分を抑制できるということになります。

中華料理は強火での加熱調理が特徴ですが、このような点を考慮してもレバニラ炒めには都合が良い調理方法なのかもしれません。

当然ながら、レバーの厚みはジューシーさや触感など料理の美味しさに直結するため、薄すぎず不要に厚切りにしないというのが適切な調理方法と言えると考えます。

*瀬戸美江, 蒲原しほみ, and 藤本健四郎. “レバーソテーのにおいに及ぼす調理温度の影響.” 日本調理科学会誌 36.1 (2003): 2-7.

レバニラ炒めの豆知識

豚レバニラ炒め

ここまで、レバニラ炒めのおススメレシピや、レバーの下処理の際の注意点などに触れてきました。

ここからは、これからのレバニラ炒めがもっと楽しくなる豆知識をご紹介します。

【レバニラ炒めの豆知識】

  • レバニラ炒め？ニラレバ炒め？どっち？違いは？
  • 牛レバー、豚レバー、鶏レバー

レバニラ炒め？ニラレバ炒め？どっち？違いは？

誰しも人生で1度は「レバニラ炒め」か「ニラレバ炒め」かという論点に遭遇したことがあるのではないでしょうか。

ライスカレーとカレーライスのように似て非なるものではなく同一のものですが両者共によく耳にします。

先述の通り、韮菜猪肝=韮菜(ニラ)+猪肝(豚レバー)ですので、本来は「ニラレバ炒め」という表現であるとされています。
実際、中華料理屋でのメニューは「ニラレバ炒め」の表記が多く、餃子の王将のメニューも「ニラレバ炒め」です。

レバニラ炒め

（参考：餃子の王将）

しかしながら普段生活では「レバニラ炒め」という語感の方が馴染みがある印象がございませんでしょうか。

実はその原因として国民的人気アニメ「天才バカボン」が関係しているとされています。
主人公の父親であるバカボンのパパにより「レバニラ炒めが大好物」という発言するシーンが多用されました。

「西から登ったおひさまが東へ沈む」とオープニングの歌詞に起用する赤塚不二夫先生は、言葉をアベコベに表現するギャグをバカボンのパパによく用いており、バカボンのパパのキャラとして「ニラレバ」→「レバニラ」という言い回しを使っておりました。

結果的に天才バカボンは大ヒットしたことをきっかけに、日本のお茶の間を中心に「レバニラ炒め」という語感が浸透し今に至るとされています。

一方で、語源を知っている方や中華料理屋のメニューに馴染みのある方は「ニラレバ炒め」という表現をする方が多いと思われます。

牛レバー、豚レバー、鶏レバー

レバーとは動物の肝臓(liver)を指す言葉で、それぞれ味わいや栄養素などの違いからおススメの調理法も異なります。

強い旨味が特徴の牛レバー

牛レバー

濃厚な味わいが特徴の牛レバーは焼肉屋でお馴染みの食材です。しかしながら旨味が強いと共に臭みも他のレバーよりも強いですので下処理はしっかり行うことが必要です。臭みを和らげるために香辛料などに漬け込んで揚げ焼きにする調理方法も人気の食材です。

以前はレバ刺しとして食されていたレバーも牛レバーです。現在は流通が禁止されてしまいましたが、強い旨味と滑らかな触感から多くのレバ刺しファンがおりました。

また、他のレバーよりもビタミンB12を豊富に含み、神経および血液細胞を健康に保ち貧血予防も期待できます。

鉄分が最も豊富な豚レバー

豚レバー

中華料理に多く用いられる豚レバーはしっかりした弾力と強い旨味が特徴です。牛レバーよりはやや臭みもマイルドですが、下処理はしっかり行う必要がある食材です。ニンニクや生姜をたっぷり使用したレバニラ炒めなどの調理法と相性が良いです。

また、豚レバーは鉄分が豊富で、牛レバーの約3倍、鶏レバーの約1.5倍といわれており、特に貧血の予防に効果的とされています。さらに、多少たんぱく質も他のレバーよりも多く含まれるため不足しがちな栄養素を補うにぴったりの食材です。

臭みが少なく食べやすい鶏レバー

鶏レバー

しっとりとした触感で臭みも少ない鶏レバーはカロリーも低めで女性に嬉しい食材です。焼き鳥やレバーペーストにもよく使用される食材で、最近では食べやすさからレバニラ炒めにも多用されるようになりました。

また、ヘルシーながら鉄分や葉酸、ビタミンAなどの栄養素も豊富に含まれている優秀な食材です。

価格も安価であるためスーパーで手に取りやすいのではないでしょうか。

まとめ

レバニラ炒めは中国から伝わった比較的日本での歴史が浅い中華料理です。本来は「ニラレバ炒め」と称される料理ですが、あの天才バカボンの影響で「レバニラ炒め」という呼称が広まったというのは意外ですよね。

今回は鶏レバーを使った簡単で老若男女問わず人気のレバニラ炒めのレシピを紹介させいただきました。

レバーは牛、豚、鶏の種類がございますが、それぞれの特徴と捉え適切に下処理することで美味しく調理することが出来ます。
また、他の調理方法の際にも応用できる下処理ですので、またご参考にしていただければ幸いです。

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