首页 / world / 欧洲 / 瑞典 / 裹粉鸡排配米饭、西兰花和烤土豆

裹粉鸡排配米饭、西兰花和烤土豆

裹粉鸡排配米饭、西兰花和烤土豆
有 0 位用户喜欢这种食物 | 有 0 位用户收藏了这种食物

营养成分表

每份 520 克

% 每日参考值基于 2000 千卡饮食

卡路里 760 kcal
38% DV
总脂肪 34.0g
52% DV
单不饱和脂肪18.0g
多不饱和脂肪6.0g
饱和脂肪8.0g
反式脂肪0.2g
总碳水化合物 64.0g
21% DV
膳食纤维7.0g
淀粉49.0g
糖8.0g
蛋白质 48.0g
96% DV
动物蛋白48.0g

关于

这是一份搭配丰富的拼盘，包括裹粉鸡胸肉、白米饭、西兰花、烤土豆，以及一大份希腊酸奶。每份520克含760卡路里、48克蛋白质，碳水和脂肪适中；脂肪主要可能来自裹粉和烹调用油。

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145.0mg26%
叶酸95.0mcg24%
烟酸14.8mg93%
泛酸2.4mg48%
维生素B20.7mg50%
维生素B10.3mg29%
维生素A180.0mcg20%
维生素B120.9mcg38%
维生素B61.1mg65%
维生素C62.0mg69%
维生素D0.4mcg2%
维生素E2.1mg14%
维生素K135.0mcg113%

矿物质

营养素含量DV%半衰期
钙290.0mg29%
铜210.0mcg23%
铁3.8mg21%
镁88.0mg21%
磷520.0mg74%
钾1180.0mg25%
硒42.0mcg76%
钠780.0mg34%
锌3.6mg33%

裹粉鸡胸肉配米饭、西兰花和烤土豆

一道简单的鸡肉配菜餐盘，包含裹粉鸡胸肉，搭配白米饭、西兰花和烤土豆。希腊酸奶可作为清爽顺滑的酱汁或蘸酱。

食材


  • 裹粉鸡胸肉，180 g

  • 熟白米饭，140 g

  • 西兰花，80 g

  • 烤土豆，90 g

  • 希腊酸奶，20 g

  • 橄榄油，5 g

  • 盐，3 g

  • 黑胡椒，1 g

  • 蒜粉，1 g

  • 干香草，0 g


    • 总计：520 g

    做法


  • 1. 用盐、黑胡椒、蒜粉和干香草给鸡胸肉调味。

  • 2. 将裹粉鸡胸肉烹调至表面金黄并且完全熟透。

  • 3. 将熟白米饭和烤土豆加热。

  • 4. 将西兰花蒸熟或焯水至脆嫩。

  • 5. 将希腊酸奶与少许盐和蒜粉混合，快速做成酱汁。

  • 6. 将米饭、西兰花和烤土豆与鸡肉一起装盘。

  • 7. 在蔬菜或土豆上轻轻淋少许橄榄油，并搭配酸奶酱一起食用。


    • 准备时间


    10 分钟

    烹饪时间


    20 分钟

    实用提示


  • 西兰花保持略微轻熟，这样能维持鲜亮的颜色和清新的口感。

  • 酸奶酱冷藏后食用，可与热鸡肉和土豆形成对比。

  • 如果鸡肉已经是熟的，这道菜就会变成快速组合餐，而不是从头完整烹调。
    • 均衡饮食
    在 App Store 下载

    Feel Better.

    OKKAI engine computes your next meal.

    Download on the App Store
    OKKAI dashboard
    Food detail
    OKKAI engine

    Core feature

    One photo.
    Full breakdown.

    Point your camera at any meal — restaurant dish, homemade food, snack, smoothie. OKKAI identifies what you're eating and returns a complete nutritional profile in seconds.

    • ·Calories, protein, carbs, and fat — instantly
    • ·20+ vitamins and minerals estimated per meal
    • ·Works on any meal, any cuisine, anywhere
    • ·Ingredient breakdown with adjustable portions
    • ·Recipe generation from any logged food
    Food nutrition detail

    Community

    See what people
    are actually eating.

    Every meal logged by OKKAI users — from Stockholm to Seoul.

    Loading meals…

    Features

    Built for people who take
    nutrition seriously.

    Feature screenshot
    The OKKAI engine

    Intelligence

    Your body keeps score.

    OKKAI ingests your sleep, exercise, food, weight, age, location and weather data. It breaks food down to its smallest compounds, computes vitamin and mineral half-lives, and models your body's current state as accurately as possible from all available data.

    The OKKAI engine keeps track of what cannot be seen.

    Computed every hour.

    Your body is never static. Vitamins deplete, minerals interact, absorption rates shift with activity and time of day.

    The engine recomputes every hour in order to give a suggestion on what to eat and when.

    Integration

    Deep Apple Health integration.

    OKKAI reads from and writes to Apple Health — bi-directionally. Every meal pushes macros, vitamins, and minerals into your health record. Every workout and sleep session flows back into OKKAI's analysis.

    Works with Apple Health
    Bi-directional sync
    Certified integration

    Reads from Health

    • Steps
    • Active calories
    • Workouts
    • Weight
    • Sleep hours
    • Resting heart rate

    Writes to Health

    • Dietary calories
    • Protein, carbs, fat
    • Fiber
    • All 13 vitamins
    • All 10 minerals
    Apple Health integration screen

    Social

    What people on Instagram say.

    Instagram review
    Instagram review

    Coming very soon.

    OKKAI is launching on iOS shortly. Sign up for the waiting list and be among the first to track nutrition the way it should be tracked.

    Download on the App Store

    FAQ

    Common questions.

    You take a photo of any meal. OKKAI's AI identifies the food, estimates the ingredients, calculates calories and macronutrients, and estimates 20+ vitamins and minerals — all within a few seconds. You can then adjust portions or add ingredients manually.
    Yes — OKKAI tracks 13 vitamins (A, C, D, E, K, B6, B12, folate, and more) and 10 minerals (calcium, iron, magnesium, zinc, potassium, and more). After logging enough meals, OKKAI provides an in-depth analysis of your body's nutrient stores and tells you exactly which foods to eat to fill the gaps.
    OKKAI supports 30+ protocols: daily time-restricted eating (12:12, 14:10, 16:8, 18:6, 20:4, OMAD), multi-day (5:2, alternate day fasting), extended fasts (24h, 36h, 48h, 72h, 96h), and religious fasts including Ramadan. You can also run a custom fast for any duration.
    Yes — deeply. OKKAI reads steps, active calories, workouts, weight, sleep, and resting heart rate from Apple Health. It also writes every meal's calories, macros, fiber, and all micronutrients back to your Health record so your full nutritional data lives in one place.
    OKKAI is free to download. Core features — food logging, calorie and macro tracking, fasting, weight tracking, and Apple Health sync — are free. Advanced AI analysis including the full micronutrient breakdown and personalized recommendations is available with OKKAI Premium.