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裹粉鸡排配白米饭和黄油豌豆

裹粉鸡排配白米饭和黄油豌豆
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营养成分表

每份 345 克

% 每日参考值基于 2000 千卡饮食

卡路里 690 kcal
35% DV
总脂肪 35.0g
54% DV
单不饱和脂肪16.1g
多不饱和脂肪8.4g
饱和脂肪7.2g
反式脂肪0.2g
总碳水化合物 58.0g
19% DV
膳食纤维4.5g
淀粉51.7g
糖1.8g
蛋白质 34.0g
68% DV
动物蛋白29.0g
植物蛋白5.0g

关于

这是一份分量中等偏大的裹粉炸鸡排套餐，搭配白米饭和少量豌豆。每份345克含690卡路里，蛋白质和脂肪较高，碳水主要来自米饭和外层裹粉。

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108.0mg20%
叶酸34.0mcg9%
烟酸11.8mg74%
泛酸1.5mg30%
维生素B20.2mg17%
维生素B10.2mg20%
维生素A38.0mcg4%
维生素B120.3mcg15%
维生素B60.6mg32%
维生素C3.5mg4%
维生素D0.2mcg1%
维生素E1.9mg13%
维生素K11.0mcg9%

矿物质

营养素含量DV%半衰期
钙58.0mg6%
铜180.0mcg20%
铁2.8mg16%
镁52.0mg12%
磷305.0mg44%
钾470.0mg10%
硒34.0mcg62%
钠760.0mg33%
锌2.4mg22%

裹面包屑鸡排配白米饭和黄油豌豆

前言


这是一份讲究分明的餐盘：酥脆鸡排、干净利落的米饭和清甜豌豆，各个部分彼此独立，并且调味得当。鸡排表面必须金黄且干爽，米饭颗粒分明而柔软，豌豆色泽鲜亮且刚刚熟透。没有任何装饰性的安排；每一处都经过刻意处理。

食谱要点


  • 菜肴类别： 配米饭的煎炸禽肉

  • 菜系或来源： 经典欧洲家常风格

  • 课程类型： 主菜

  • 份量： 1 份

  • 每份重量： 345 g

  • 准备时间： 15 分钟

  • 烹饪时间： 20 分钟

  • 总时间： 35 分钟

  • 难度： 中等


    • 设备


  • 厚底煎锅，24 cm

  • 带盖中号炖锅

  • 细筛或滤盆

  • 漏铲

  • 铺纸托盘

  • 即时读数温度计


    • 食材


    鸡排


  • 180 g 裹面包屑炸鸡排

  • 20 g 煎炸用油

  • 2 g 盐

  • 1 g 黑胡椒


    • 米饭和豌豆


  • 95 g 白米

  • 40 g 青豌豆

  • 4 g 盐

  • 3 g 煎炸用油

  • 0.5 g 黑胡椒


    • 做法


  • 1. 将白米用冷水冲洗，直到水几乎变清。充分沥干。把米、190 g 水和 2 g 盐放入炖锅中，盖上盖子，用中火加热至稳定微沸。转至最小火，在不掀盖的情况下煮 12 分钟。离火后继续加盖焖 10 分钟。米粒应当柔软、颗粒分明，表面干爽。


  • 2. 将一小锅水煮沸，加入青豌豆和 2 g 盐，煮 2 至 3 分钟，至颜色鲜绿且刚刚变软。立即沥干并保温。用 3 g 煎炸用油和 0.5 g 黑胡椒调味。


  • 3. 将煎炸用油倒入煎锅，中火加热至 175°C。放入裹面包屑炸鸡排，每面煎炸 2 至 3 分钟，或直到外壳呈深金黄色并且发出清脆声响。转移到铺纸托盘上，立刻撒上 2 g 盐和 1 g 黑胡椒调味，静置 2 分钟。外壳应保持干爽，内部则要整体热透。


  • 4. 用叉子将米饭拨松，如有需要，用剩余的 2 g 盐轻轻调味。保持米粒完整，并使调味均匀。


    • 装盘与上桌


    将米饭整齐地堆放在盘子一侧。把豌豆紧凑地排在旁边成一条线。将鸡排略微斜靠在米饭上，使外壳清晰可见且不被压破。立即上桌，此时鸡排依然酥脆，米饭温热而柔软。

    专业提示


  • 鸡排必须下入充分预热的油中；如果油温过低，外壳会吸收油脂并失去清晰的酥壳结构。

  • 鸡排炸好后要短暂静置，让外壳在装盘前定型。

  • 米饭的火候要克制：柔软，但绝不能湿黏或结团。
    • 均衡饮食
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