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巴斯马蒂米饭配鸡肉野蘑菇奶油浓汤

巴斯马蒂米饭配鸡肉野蘑菇奶油浓汤
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营养成分表

每份 330 克

% 每日参考值基于 2000 千卡饮食

卡路里 470 kcal
24% DV
总脂肪 21.0g
32% DV
单不饱和脂肪8.9g
多不饱和脂肪2.6g
饱和脂肪8.2g
反式脂肪0.3g
总碳水化合物 42.0g
14% DV
膳食纤维2.7g
淀粉36.1g
糖3.2g
蛋白质 27.0g
54% DV
动物蛋白26.0g
植物蛋白1.0g

关于

这是一道分量适中的米饭料理，上面铺有鸡肉和蘑菇，并淋上清淡顺口的奶油酱。整体蛋白质较高，碳水含量适中，脂肪主要来自酱汁，属于营养较均衡的一餐。

食材

维生素和矿物质

维生素

营养素含量DV%半衰期
生物素12.0mcg40%
胆碱92.0mg17%
叶酸34.0mcg9%
烟酸11.8mg74%
泛酸1.9mg38%
维生素B20.4mg32%
维生素B10.1mg12%
维生素A55.0mcg6%
维生素B120.3mcg15%
维生素B60.7mg42%
维生素C6.8mg8%
维生素D0.2mcg1%
维生素E0.7mg5%
维生素K6.5mcg5%

矿物质

营养素含量DV%半衰期
钙42.0mg4%
铜260.0mcg29%
铁2.1mg12%
镁39.0mg9%
磷265.0mg38%
钾520.0mg11%
硒31.0mcg56%
钠360.0mg16%
锌1.9mg17%

鸡肉与野生蘑菇 Velouté 配巴斯马蒂米饭

前言


这道菜建立在克制之上：嫩鸡肉、深度煎褐的蘑菇，以及加入奶油却依然清爽而不厚重的酱汁。巴斯马蒂米饭带来轻盈感与颗粒分明的口感，使酱汁能够裹附每一粒米而不让整盘显得沉重。这是一道结构完整、现代感十足的舒适料理，同时具备餐厅级制作的严谨性。

食谱要点


  • 菜品类别： 配鸡肉蘑菇奶油酱的米饭碗

  • 菜系或来源： 当代欧式风味

  • 课程类型： 主菜

  • 成品量： 2 份

  • 每份分量： 每份 165 g

  • 准备时间： 15 分钟

  • 烹饪时间： 25 分钟

  • 总时间： 40 分钟

  • 难度： 中级


    • 设备


  • 细网筛

  • 带盖中号炖锅

  • 28 cm 厚底煎炒锅

  • 木勺或耐热刮刀

  • 锋利的刀和砧板

  • 厨房秤


    • 食材



    米饭


  • 120 g 巴斯马蒂米

  • 240 g 水


    • 鸡肉和酱汁


  • 180 g 鸡胸肉，修整后切成 20 g 一块

  • 80 g 蘑菇，切片

  • 40 g 洋葱，切细丁

  • 40 g 甜椒，切细丁

  • 10 g 大蒜，切成极细末

  • 20 g 黄油

  • 15 g 植物油

  • 80 g 淡奶油

  • 2 g 黑胡椒


    • 做法


  • 1. 将巴斯马蒂米放在冷水下冲洗，直到水几乎变清。充分沥干。把米和水放入炖锅中，中大火煮至沸腾，然后盖上盖子，调至最小火，煮 12 分钟。离火后保持加盖静置 10 分钟。米粒应当颗粒分明、柔软，表面干爽。


  • 2. 用 1 g 黑胡椒给鸡肉调味。中大火加热煎炒锅中的植物油。将鸡肉单层放入锅中，不要移动，煎 3 分钟，然后翻面再煎 2 分钟，至表面略微上色、边缘刚刚变白不透明。转移到盘中备用。


  • 3. 在同一口锅中加入黄油。待黄油起泡后，加入洋葱和甜椒。中火加热并定时翻炒 4 分钟，至其变软、边缘呈半透明。加入蘑菇，再煮 5 分钟，让水分蒸发，并使蘑菇呈现深金黄色。


  • 4. 加入大蒜，煮 30 秒，仅至散发香气。将鸡肉和盘中析出的汁液一起回锅。加入淡奶油和剩余的 1 g 黑胡椒。轻轻煨煮 3 至 4 分钟，中间搅拌一两次，直到酱汁能轻薄地挂在勺背上，鸡肉完全熟透、内部不再发粉，质地紧实且多汁。


  • 5. 用叉子将米饭拨松。分装到预热过的盘子或浅碗中。将鸡肉蘑菇酱舀在米饭上方及一侧，保持米粒可见，并让酱汁集中而不四处流散。


    • 装盘与上桌


    将巴斯马蒂米整齐地铺成略微偏离中心的一层。把鸡肉蘑菇奶油酱以受控的带状舀在上方，让酱汁自然落定，而不是任其摊开。成品应清楚呈现分明的米饭、光泽感酱汁，以及鸡肉与蔬菜比例均衡的结构。

    专业提示


  • 蘑菇一定要充分煎褐；它的风味支撑整道酱汁，能避免味道显得平淡。

  • 淡奶油只需保持轻微煨煮。大火沸腾会让酱汁失去细腻感，也会使鸡肉收紧变柴。

  • 米饭上桌前必须离火静置，这样米粒才能保持修长、分明且精致。
    • 均衡饮食无麸质
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