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香草烤鸡胸肉

香草烤鸡胸肉
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营养成分表

每份 170 克

% 每日参考值基于 2000 千卡饮食

卡路里 280 kcal
14% DV
总脂肪 6.0g
9% DV
总碳水化合物 0.0g
0% DV
蛋白质 52.0g
100% DV

关于

这道香草烤鸡胸肉口感嫩而不柴,以简单做法带出鸡胸肉本身的鲜味。可作为沙拉、谷物碗的主要蛋白质来源,或直接搭配蔬菜享用。

食材

香草烤鸡胸肉

前言


这道菜讲究克制:以精准火候烹调鸡胸肉,直到肉质柔嫩、风味纯净且鲜香浓郁。目标不在于厚重丰腴,而在于清晰的味道与准确的口感——外层呈金褐色,内部湿润且熟度均匀。以恰当温度上桌时,它既克制严谨,又令人满足。

食谱要点


  • 菜肴类别: 主菜

  • 菜系或来源: 当代欧洲风格

  • 餐次类型: 午餐或晚餐

  • 份量: 1 份

  • 每份分量: 170 g

  • 准备时间: 10 分钟

  • 烹饪时间: 18 分钟

  • 总时间: 28 分钟

  • 难度: 简单


  • 设备


  • 1 口可入烤箱的厚底煎锅,20 cm

  • 1 个用于静置的小托盘或盘子

  • 即时读数温度计


  • 食材


    主料


  • 去皮去骨鸡胸肉:170 g


  • 做法


  • 1. 将鸡胸肉从冰箱取出,在室温下放置 10 分钟。用厨房纸彻底拍干。这一步对于均匀上色和获得干净利落的烘烤效果至关重要。

  • 2. 将烤箱预热至 220°C。

  • 3. 将鸡胸肉放入冷的可入烤箱煎锅中。把煎锅置于中高火上,第一面煎 2 分钟,再翻面煎 2 分钟。表面应呈浅金色,并开始散发烘烤香气。

  • 4. 将煎锅转入烤箱,根据厚度烤 8 至 10 分钟。当中心温度达到 74°C,且按压时肉质结实但仍有弹性,即表示鸡肉已熟。

  • 5. 将鸡肉从煎锅中取出,放在托盘或盘子上静置 5 分钟。这样肉汁会重新分布,内部也能保持湿润。

  • 6. 逆纹切成整齐的份块;若喜欢,也可整块上桌。


  • 摆盘与上桌


    将鸡肉稍微偏离盘中央摆放;若已切片,则让切面朝上可见。成品应呈现干净、克制的收尾效果:肉质看起来多汁,边缘带浅金色,内部熟度均匀一致。

    专业提示


    表面干燥是不可妥协的关键;它决定了烘烤成品的质量。一旦中心达到目标温度,就不要延长烤箱时间,否则鸡胸肉会失去嫩度。静置是烹调过程的一部分,并非可有可无的停顿。
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