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鸡肉蔬菜炖菜

鸡肉蔬菜炖菜
由 @okkai 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 360 克

% 每日参考值基于 2000 千卡饮食

卡路里 286 kcal
14% DV
总脂肪 12.0g
18% DV
单不饱和脂肪6.0g
多不饱和脂肪1.8g
饱和脂肪2.2g
反式脂肪0.1g
总碳水化合物 22.0g
7% DV
膳食纤维4.0g
淀粉14.0g
糖4.0g
蛋白质 25.0g
50% DV
动物蛋白22.0g
植物蛋白3.0g

关于

这道鸡肉蔬菜炖菜以鸡里脊搭配西葫芦、洋葱、胡萝卜、土豆和蒜，用蔬菜高汤炖煮而成。每份含25克蛋白质，脂肪适中，碳水较低到中等，蔬菜也提供一定膳食纤维。

食材

维生素和矿物质

维生素

营养素含量DV%半衰期
生物素4.0mcg13%
胆碱55.0mg10%
叶酸28.0mcg7%
烟酸7.5mg47%
泛酸1.0mg20%
维生素B20.1mg9%
维生素B10.1mg7%
维生素A180.0mcg20%
维生素B120.3mcg10%
维生素B60.3mg21%
维生素C10.0mg11%
维生素D0.2mcg1%
维生素E1.8mg12%
维生素K12.0mcg10%

矿物质

营养素含量DV%半衰期
钙28.0mg3%
铜0.1mcg0%
铁1.1mg6%
镁26.0mg6%
磷190.0mg27%
钾420.0mg9%
硒18.0mcg33%
钠520.0mg23%
锌1.2mg11%

鸡肉蔬菜炖菜

一道简单的鸡肉蔬菜炖菜，使用鸡里脊、土豆、胡萝卜、西葫芦和洋葱，以蔬菜高汤炖煮而成。是一道清淡又饱腹的一锅料理。

食材


  • 鸡里脊 120 g

  • 土豆 80 g

  • 西葫芦 50 g

  • 胡萝卜 35 g

  • 洋葱 30 g

  • 蔬菜高汤 25 ml

  • 橄榄油 10 g

  • 大蒜 5 g

  • 盐 3 g

  • 黑胡椒 2 g


    • 总重量：360 g

    做法


  • 1. 将土豆、胡萝卜、西葫芦、洋葱和大蒜切成丁。

  • 2. 在锅中用中火加热橄榄油。

  • 3. 加入洋葱和大蒜，炒 1 到 2 分钟至出香味。

  • 4. 加入鸡里脊，煎至表面略微定型。

  • 5. 加入土豆、胡萝卜、西葫芦、盐和黑胡椒。

  • 6. 倒入蔬菜高汤，煮至微微沸腾。

  • 7. 盖上锅盖，煮 12 到 15 分钟，期间偶尔搅拌，直到鸡肉熟透、蔬菜变软。

  • 8. 趁热食用。


    • 准备时间和烹饪时间


  • 准备时间：10 分钟

  • 烹饪时间：20 分钟


    • 实用小贴士


  • 将蔬菜切成大小均匀的块，这样可以以相同速度熟透。

  • 用小火慢炖可以保持鸡肉嫩滑。

  • 如果你喜欢汤汁更多的炖菜，可以再多加一点高汤。
    • 生酮饮食低碳水饮食原始人饮食地中海饮食无麸质无乳制品Whole30
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