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黑胡椒盐裹粉鸡肉

黑胡椒盐裹粉鸡肉
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营养成分表

每份 620 克

% 每日参考值基于 2000 千卡饮食

卡路里 980 kcal
49% DV
总脂肪 49.0g
75% DV
单不饱和脂肪22.4g
多不饱和脂肪10.1g
饱和脂肪13.2g
反式脂肪0.3g
总碳水化合物 24.0g
8% DV
膳食纤维0.8g
淀粉23.0g
糖0.2g
蛋白质 108.0g
100% DV
动物蛋白104.0g
植物蛋白4.0g

关于

这道黑胡椒盐裹粉鸡肉以生鸡肉块均匀裹上加了盐和黑胡椒的面粉制成，通常用于油炸或煎制。每份620克含980卡路里、108.0克蛋白质、24.0克碳水和49.0克脂肪；碳水主要来自面粉裹层。

食材

维生素和矿物质

维生素

营养素含量DV%半衰期
生物素9.0mcg30%
胆碱420.0mg76%
叶酸52.0mcg13%
烟酸31.0mg194%
泛酸5.1mg102%
维生素B20.8mg60%
维生素B10.4mg35%
维生素A45.0mcg5%
维生素B121.9mcg79%
维生素B62.4mg141%
维生素D1.2mcg6%
维生素E1.1mg7%
维生素K3.0mcg3%

矿物质

营养素含量DV%半衰期
钙58.0mg6%
铜210.0mcg23%
铁3.8mg21%
镁95.0mg23%
磷920.0mg131%
钾1220.0mg26%
硒165.0mcg300%
钠980.0mg43%
锌7.2mg65%

黑胡椒盐裹粉鸡

前言


这是对鸡肉最简洁而克制的处理方式：调味、薄薄裹粉，再烹至外壳干爽、浅金黄，边缘微脆。面粉必须只形成一层薄纱，绝不能变成面糊，如此鸡肉才能受热均匀，并保有自身的多汁。最终呈现在盘中的风味直接、咸香而精准。

食谱要点


  • 菜肴类别：家禽

  • 菜系或起源：经典

  • 餐食类型：主菜

  • 份量：2 人份

  • 每份分量：310 g

  • 准备时间：10 分钟

  • 烹饪时间：20 分钟

  • 总时间：30 分钟

  • 难度：简单


    • 设备


  • 1 个大号搅拌碗

  • 1 个用于裹粉的浅盘或平盘

  • 1 口 28 cm 厚底煎锅

  • 1 把夹子

  • 1 个金属晾架或铺垫好的托盘


    • 食材


    主要材料


  • 生鸡肉，切成食用块：500 g

  • 盐：8 g

  • 黑胡椒，细磨：2 g

  • 小麦面粉：110 g


    • 做法


  • 1. 用厨房纸将鸡肉拍干。将盐和黑胡椒均匀撒在鸡肉上，翻动每一块，使调味料附着在所有表面。静置 5 分钟，让表面开始收紧并吸附调味。


  • 2. 将小麦面粉铺在浅盘中。把每块鸡肉轻薄且均匀地裹上一层面粉，轻轻按压至形成完整但很薄的包覆。提起每块鸡肉，抖掉多余面粉；面粉应以细薄均匀的一层附着，而不是结成糊状。


  • 3. 将裹好粉的鸡肉放在金属晾架上静置 3 分钟。表面应呈哑光、触感干爽；这短暂的停放可防止裹粉在锅中脱落。


  • 4. 以中火加热煎锅。待锅充分热后，将鸡块单层放入，彼此之间留出空隙。第一面煎 8 至 10 分钟，直至底面呈深金黄色且面粉层已经定型。


  • 5. 将鸡肉翻面，第二面再煎 7 至 9 分钟。裹层应色泽均匀、微微酥脆且干爽；当流出的肉汁清澈、肉质紧实但中心仍有弹性时，即表示鸡肉已熟。


  • 6. 将鸡肉移到金属晾架上，食用前静置 3 分钟。外壳应保持完整，肉质则会稳定为多汁且紧密的口感。


    • 装盘与上桌


    将鸡肉以克制、均衡的方式摆盘，使裹层清晰可见且不被破坏。外壳酥脆、内部仍然热嫩时立即上桌。

    专业提示


  • 薄裹粉至关重要；面粉过多会掩盖风味，并形成厚重外壳。

  • 尽量让鸡块大小相近，以保证受热均匀。

  • 成品裹层应干爽、微脆且牢固附着，绝不能厚重或糊状。
    • 均衡饮食
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