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鸡肉、红薯与茅屋奶酪沙拉碗

鸡肉、红薯与茅屋奶酪沙拉碗
由 @ronja 记录 | 有 1 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 500 克

% 每日参考值基于 2000 千卡饮食

卡路里 520 kcal
26% DV
总脂肪 18.0g
28% DV
总碳水化合物 33.0g
11% DV
蛋白质 52.0g
100% DV

关于

这款高蛋白沙拉碗以瘦鸡胸肉、茅屋奶酪、烤红薯、黄瓜和绿叶蔬菜搭配而成。碳水相对适中，每份500克含520卡路里，并提供较丰富的钾、磷、硒和钙。

食材

鸡肉甜薯能量沙拉

一款高蛋白组合沙拉，由调味鸡胸肉、烤甜薯、茅屋奶酪、黄瓜和绿叶蔬菜组成。它类似于简化版的鸡肉甜薯沙拉碗，搭配清淡的橄榄油和香草调味。

配料


总产量：500 g

  • 160 g 鸡胸肉

  • 120 g 甜薯

  • 80 g 茅屋奶酪

  • 60 g 黄瓜

  • 50 g 绿叶蔬菜

  • 15 g 橄榄油

  • 5 g 盐

  • 5 g 黑胡椒

  • 5 g 干香草


    • 分步说明


  • 1. 将烤箱预热至 200°C。

  • 2. 将甜薯去皮并切成一口大小的方块。拌入一半的橄榄油、少许盐、黑胡椒和一些干香草。

  • 3. 将甜薯烤 20–25 分钟，直到变软并略微上色。

  • 4. 用盐、黑胡椒和干香草给鸡胸肉调味。

  • 5. 用中火加热平底锅，加入剩余的橄榄油，每面煎鸡肉 5–6 分钟，或直到完全熟透。静置 5 分钟后切片。

  • 6. 将黄瓜切片，并准备好绿叶蔬菜。

  • 7. 将绿叶蔬菜、烤甜薯、黄瓜、鸡肉片和茅屋奶酪组装入碗中。

  • 8. 按口味加入剩余调味料，温热或冷藏后食用。


    • 准备时间和烹饪时间


  • 准备时间：10 分钟

  • 烹饪时间：25 分钟


    • 实用提示


  • 为了获得更好的口感，组装前让烤甜薯稍微放凉。

  • 可根据你的营养目标选择全脂或低脂茅屋奶酪。

  • 在茅屋奶酪中额外加入一小撮干香草可以提升风味。
    • 无麸质均衡饮食
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