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藜麦芦笋牛油果青酱烤鸡胸

藜麦芦笋牛油果青酱烤鸡胸
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营养成分表

每份 470 克

% 每日参考值基于 2000 千卡饮食

卡路里 655 kcal
33% DV
总脂肪 34.1g
52% DV
单不饱和脂肪19.6g
多不饱和脂肪6.4g
饱和脂肪5.7g
反式脂肪0.1g
总碳水化合物 35.9g
12% DV
膳食纤维8.3g
淀粉22.8g
糖4.8g
蛋白质 49.8g
100% DV
动物蛋白43.5g
植物蛋白6.3g

关于

这是一份以烤鸡胸肉为主的高蛋白餐盘，搭配适量藜麦沙拉、芦笋、牛油果和少量香草青酱。整体蛋白质和健康脂肪含量较高，碳水适中，同时具备不错的微量营养素密度。

食材

维生素和矿物质

维生素

营养素含量DV%半衰期
生物素8.7mcg29%
胆碱154.0mg28%
叶酸118.0mcg30%
烟酸18.9mg118%
泛酸2.4mg48%
维生素B20.4mg32%
维生素B10.2mg19%
维生素A118.0mcg13%
维生素B120.4mcg18%
维生素B61.3mg74%
维生素C24.7mg27%
维生素D0.3mcg2%
维生素E3.1mg21%
维生素K96.4mcg80%

矿物质

营养素含量DV%半衰期
钙108.0mg11%
铜430.0mcg48%
铁4.2mg23%
镁118.0mg28%
磷505.0mg72%
钾1085.0mg23%
硒49.0mcg89%
钠930.0mg40%
锌3.4mg31%

烤鸡胸配藜麦、芦笋、牛油果与罗勒青酱

这是一道构成讲究、风格克制的餐盘，依靠干净利落的炙烤、分明的质地，以及明亮的香草收尾来呈现。鸡胸肉保持多汁，藜麦轻盈且颗粒分明，蔬菜的处理则让每一种食材都保有自身的清晰风味。罗勒青酱与柠檬赋予整道菜鲜明的提振感，而牛油果与松子则带来深度与丰润，却不显厚重。

配方要点



  • 菜品类别： 主菜

  • 菜系或起源： 当代地中海风味

  • 餐次类型： 午餐或晚餐

  • 成品量： 2 份

  • 每份分量： 235 g

  • 准备时间： 20 分钟

  • 烹饪时间： 18 分钟

  • 总时间： 38 分钟

  • 难度： 中等


    • 设备



  • 细网筛

  • 带盖中号炖锅

  • 烤纹锅或厚底煎锅

  • 中号拌碗

  • 小碗

  • 食物夹

  • 锋利的刀

  • 砧板

  • 厨房秤


    • 食材



    鸡肉


  • 260 g 鸡胸肉

  • 8 g 橄榄油

  • 3 g 盐

  • 1 g 黑胡椒


    • 藜麦沙拉


  • 70 g 藜麦，冲洗干净

  • 140 g 水

  • 40 g 牛油果，切丁

  • 50 g 樱桃番茄，对半切开

  • 20 g 小红萝卜，切薄片

  • 10 g 欧芹，切碎

  • 12 g 罗勒青酱

  • 6 g 柠檬汁

  • 4 g 橄榄油

  • 2 g 盐

  • 1 g 黑胡椒


    • 芦笋


  • 80 g 芦笋，修整去老根

  • 4 g 橄榄油

  • 1 g 盐

  • 0.5 g 黑胡椒


    • 收尾


  • 5 g 松子，轻微烘香

  • 8 g 微型蔬菜

  • 2 g 柠檬皮屑


    • 做法



  • 1. 煮藜麦。 将冲洗好的藜麦和水放入中号炖锅中。用大火煮至沸腾，然后转至最小火，盖上盖子煮 12 分钟。离火后继续加盖焖 5 分钟。煮好的藜麦应当柔软、颗粒分明，表面干爽。


  • 2. 准备藜麦沙拉。 将藜麦转入拌碗中，放凉 3 分钟。加入牛油果、樱桃番茄、小红萝卜、欧芹、罗勒青酱、柠檬汁、橄榄油、盐和黑胡椒，轻轻翻拌，使牛油果保持形状，同时让藜麦依然颗粒分明。


  • 3. 给鸡肉调味。 用厨房纸将鸡胸肉拍干。先抹上橄榄油，再均匀撒上盐和黑胡椒调味。


  • 4. 烤鸡肉。 将烤纹锅或厚底煎锅以中高火加热至非常热。鸡肉第一面煎烤 5 至 6 分钟，翻面后第二面再煎烤 4 至 5 分钟。如果表面上色过快，就适当调低火力。当外部有清晰烤痕、中心温度达到 74°C，流出的汁液清澈，且质地紧实有弹性时，即表示鸡肉已熟。切片前静置 5 分钟。


  • 5. 烹制芦笋。 将芦笋与橄榄油、盐和黑胡椒拌匀。放上烤盘或锅中烤/煎 3 至 4 分钟，中途翻一次面，直到颜色鲜绿、局部微微焦化，并且刚刚变嫩但仍保有一点脆感。


  • 6. 完成装盘前处理。 将鸡胸肉逆纹切成均匀的片。如果松子尚未拌入藜麦沙拉，此时将其拌入。把柠檬皮屑加入沙拉中，再轻轻翻拌一次。


    • 装盘与上桌



    将藜麦沙拉放在每个盘子略偏中心的位置，并整理成整齐的小堆。将切片鸡胸肉摆在一侧，再把芦笋斜靠在沙拉旁，营造高度与线条感。最后将微型蔬菜轻轻撒在顶部，保持整盘呈现利落、干净且平衡。

    专业提示



  • 让鸡肉静置非常关键；若切得太早，肉汁会流失，也会削弱整盘的表现。

  • 藜麦必须冷却到足以拌入青酱而不会变得油腻或结块。

  • 芦笋的火候要控制好：应保持鲜亮和挺实，绝不能变软或出水。
    • 无麸质无乳制品均衡饮食
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