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鸡肉布里托碗配法士达蔬菜、黑豆、鳄梨酱和红莎莎

鸡肉布里托碗配法士达蔬菜、黑豆、鳄梨酱和红莎莎
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营养成分表

每份 615 克

% 每日参考值基于 2000 千卡饮食

卡路里 835 kcal
42% DV
总脂肪 41.0g
63% DV
单不饱和脂肪20.5g
多不饱和脂肪7.8g
饱和脂肪10.5g
反式脂肪0.2g
总碳水化合物 67.0g
22% DV
膳食纤维15.0g
淀粉47.2g
糖4.8g
蛋白质 48.0g
96% DV
动物蛋白42.0g
植物蛋白6.0g

关于

这是一份大份量的布里托碗风味餐，以烤鸡肉铺在白米饭上，搭配鳄梨酱、黑豆、法士达蔬菜、红莎莎和奶酪丝。整体蛋白质和脂肪较高，碳水与膳食纤维处于中高水平。

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128.0mg23%
叶酸210.0mcg53%
烟酸16.8mg105%
泛酸2.4mg48%
维生素B20.4mg32%
维生素B10.3mg24%
维生素A520.0mcg58%
维生素B120.8mcg33%
维生素B61.3mg74%
维生素C34.0mg38%
维生素D0.4mcg2%
维生素E3.1mg21%
维生素K42.0mcg35%

矿物质

营养素含量DV%半衰期
钙310.0mg31%
铜420.0mcg47%
铁4.8mg27%
镁108.0mg26%
磷515.0mg74%
钾1080.0mg23%
硒39.0mcg71%
钠1180.0mg51%
锌4.6mg42%

鸡肉布里托碗配法士达蔬菜、黑豆、鳄梨酱和红莎莎酱

一碗组合式布里托碗应当显得丰盛而不厚重，各层次分明而非混杂在一起，并且足够清爽明亮，让每一种元素都保持清晰可辨。这里，调味鸡肉、软嫩米饭和温热豆类构成基础，而法士达蔬菜、鳄梨酱、奶酪和莎莎酱则带来对比、新鲜感与提振。只有当每个组成部分都保有自身特色，最终整碗呈现出平衡且完整的效果时，这道菜才算成功。

配方要点



  • 菜品类别： 盖饭碗

  • 菜系或来源： 墨西哥风味

  • 餐次类型： 主菜

  • 份量： 2 份

  • 每份分量： 308 g

  • 准备时间： 20 分钟

  • 烹饪时间： 25 分钟

  • 总时间： 45 分钟

  • 难度： 中等


    • 设备



  • 带盖中号炖锅

  • 大号煎锅

  • 小号炖锅

  • 砧板

  • 主厨刀

  • 搅拌碗

  • 细刨丝器或柑橘压汁器

  • 2 个上菜碗


    • 食材



    米饭


  • 180 g 白米

  • 360 g 水

  • 2 g 盐


    • 鸡肉


  • 260 g 鸡胸肉

  • 10 g 植物油

  • 3 g 盐


    • 法士达蔬菜


  • 90 g 甜椒，切片

  • 50 g 红洋葱，切片

  • 8 g 植物油

  • 2 g 盐


    • 黑豆


  • 140 g 黑豆，沥干

  • 20 g 水

  • 1 g 盐


    • 鳄梨酱


  • 80 g 鳄梨酱

  • 6 g 青柠汁

  • 2 g 香菜，切碎

  • 1 g 盐


    • 红莎莎酱


  • 70 g 番茄，切细丁

  • 8 g 辣椒，切末

  • 10 g 红洋葱，切细丁

  • 4 g 香菜，切碎

  • 8 g 青柠汁

  • 1 g 盐


    • 收尾


  • 50 g Monterey Jack 奶酪，细刨丝


    • 做法



  • 1. 用冷水冲洗米，直到水几乎变清。将米、水和盐放入中号炖锅中，煮至沸腾，然后盖上盖子并将火调至最小。不要掀盖，煮 15 分钟。离火后继续加盖焖 10 分钟。米粒应当软熟、分明，表面干爽。


  • 2. 用盐给鸡胸肉调味。大号煎锅中加入植物油，以中高火加热至油面微微发亮。放入鸡肉，第一面煎 5 到 6 分钟，然后翻面再煎 4 到 5 分钟，直到表面呈深金黄色，中心温度达到 74°C。静置 5 分钟后，逆纹切成整齐的条状。


  • 3. 在同一口煎锅中，加入甜椒、红洋葱、植物油和盐。以中高火烹煮 5 到 7 分钟，期间偶尔翻炒，直到蔬菜边缘变软并局部轻微上色，但仍保留一点脆感。


  • 4. 将黑豆、水和盐放入小号炖锅中，以中火加热 3 到 4 分钟，轻轻搅拌，直到整体热透并带有光泽，同时豆子仍保持完整。


  • 5. 在小碗中混合番茄、辣椒、红洋葱、香菜、青柠汁和盐。稍微拌匀后静置 5 分钟，让莎莎酱轻微入味，并使番茄释放少许汁水。


  • 6. 在另一个碗中，将鳄梨酱与青柠汁、香菜和盐拌开。只需搅拌至顺滑且融合即可；质地应仍然浓稠、色泽明亮，并且便于舀取。


  • 7. 用叉子将米饭拨松。拌入鸡肉条、法士达蔬菜和黑豆，只需轻轻翻拌至分布均匀，避免压碎米粒或豆子。整碗应保持结构感，而不是被拌成糊状。


  • 8. 将混合物分装到 2 个上菜碗中。将莎莎酱和鳄梨酱分别舀在表面不同区域，最后撒上刨碎的 Monterey Jack 奶酪。立即上桌，此时鸡肉和黑豆仍然温热，而鳄梨酱保持清凉。


    • 摆盘与上桌



    每碗应按清晰分区来组合，而不是把所有东西全部拌在一起。米饭、鸡肉、豆类和蔬菜应构成温热的底层，莎莎酱和鳄梨酱则放在上方形成对比。最后撒上奶酪，让它借助菜肴的热度略微软化。

    专业提示



  • 组装前米饭必须充分焖好；这样能让整碗口感更轻盈，并防止结块。

  • 鸡肉要煎出良好焦色，但不要过火；干柴的鸡胸肉会拉低整道菜的表现。

  • 保持莎莎酱新鲜、鳄梨酱清凉，这样最终成品才会有温度对比和清晰干净的风味层次。
    • 无麸质均衡饮食
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