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坦都里鸡配Aloo Gobi

坦都里鸡配Aloo Gobi
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营养成分表

每份 420 克

% 每日参考值基于 2000 千卡饮食

卡路里 560 kcal
28% DV
总脂肪 28.0g
43% DV
单不饱和脂肪12.0g
多不饱和脂肪6.0g
饱和脂肪7.0g
总碳水化合物 34.0g
11% DV
膳食纤维6.0g
淀粉22.0g
糖7.0g
蛋白质 42.0g
84% DV
动物蛋白40.0g
植物蛋白2.0g

关于

这道菜将香料腌制的坦都里鸡与Aloo Gobi配在一起，后者由土豆、花椰菜、洋葱和番茄烹制而成。每份提供560卡路里，并含42克蛋白质。

食材

维生素和矿物质

维生素

营养素含量DV%半衰期
生物素8.0mcg27%
胆碱110.0mg20%
叶酸55.0mcg14%
烟酸14.0mg88%
泛酸2.1mg42%
维生素B20.3mg27%
维生素B10.2mg15%
维生素A180.0mcg20%
维生素B120.8mcg33%
维生素B60.9mg53%
维生素C28.0mg31%
维生素D0.4mcg2%
维生素E2.8mg19%
维生素K22.0mcg18%

矿物质

营养素含量DV%半衰期
钙70.0mg7%
铬4.0mcg11%
铜0.2mcg0%
碘18.0mcg12%
铁2.8mg16%
镁55.0mg13%
锰0.3mg15%
钼12.0mcg27%
磷320.0mg46%
钾920.0mg20%
硒42.0mcg76%
钠780.0mg34%
锌3.4mg31%

坦都里鸡配 Aloo Gobi

前言


这道菜将坦都里鸡的烟香与辛香，和 aloo gobi 的沉稳风味结合在一起。鸡肉应当入味深透且保持柔嫩，而土豆与花椰菜则应颗粒分明、熟而不烂，并带有一层轻薄的光泽，而不是被煮到完全软塌。最终呈现的是一盘兼具辛热、土地气息与平衡感的料理。

食谱要点


  • 菜品类别： 主菜

  • 菜系或来源： 印度

  • 餐次类型： 午餐或晚餐

  • 份量： 1 份

  • 每份分量： 420 g

  • 准备时间： 15 分钟

  • 烹饪时间： 25 分钟

  • 总时间： 40 分钟

  • 难度： 中等


    • 设备


  • 厚底煎锅或炒锅，24 cm

  • 烤盘或烤炉盘

  • 搅拌碗

  • 锅铲或夹子

  • 刀和砧板


    • 食材



    坦都里鸡


  • 220 g 坦都里鸡，预先制作并煮熟


    • Aloo gobi


  • 110 g 土豆，去皮并切成 15 mm 见方小丁

  • 70 g 花椰菜，切成小朵

  • 15 g 洋葱，切细丝

  • 10 g 番茄，切碎

  • 5 g 油或酥油


    • 做法


  • 1. 将烤箱设定为 220°C。如果坦都里鸡已经煮熟，将其放在烤盘上，放入烤箱加热 8 至 10 分钟，直到表面热透、内部仍保持多汁。外层应带有浅浅的焦褐色，而不是变干。


  • 2. 在煎锅中以中火加热油或酥油。加入洋葱，持续翻炒 2 分钟，直到其变得半透明，边缘刚开始上色。


  • 3. 加入土豆和花椰菜。烹煮 4 分钟，不时翻动，使其均匀裹上油脂，表面呈现一层薄薄的光泽，并开始略微上色。


  • 4. 加入番茄，继续烹煮 8 至 10 分钟，期间偶尔翻炒。番茄应软化并轻轻裹附在蔬菜表面；土豆中心应熟透变软，而花椰菜则应保持完整，并带有清爽的咬感。


  • 5. 试一下 aloo gobi 的口感与收尾状态是否平衡。蔬菜应呈现干爽而有光泽的状态，而不是湿润带汁，锅中不应有多余液体。


  • 6. 将热的 aloo gobi 摆在盘子一侧，再将坦都里鸡放在旁边。鸡肉保持整块或大块切件，以保留其明显的质地。


    • 装盘与上桌


    将鸡肉与蔬菜清晰分开摆放，让坦都里的深色与金黄的 aloo gobi 形成对比。整盘应显得有意为之且克制有度，蔬菜整齐地构成底部铺陈，而鸡肉则作为视觉焦点呈现。

    专业提示


  • 保持蔬菜各自分明；过度烹煮会破坏这道菜的风格。

  • 番茄应仅轻轻将 aloo gobi 结合在一起，绝不能将其收成酱汁。

  • 将鸡肉彻底加热即可，一旦热透就不要继续延长加热时间。
    • 无麸质无乳制品均衡饮食
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