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鸡肉丸配丝滑土豆泥和棕色肉汁

鸡肉丸配丝滑土豆泥和棕色肉汁
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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 46.0g
71% DV
单不饱和脂肪20.5g
多不饱和脂肪4.5g
饱和脂肪18.0g
反式脂肪0.8g
总碳水化合物 48.0g
16% DV
膳食纤维4.0g
淀粉40.0g
糖4.0g
蛋白质 36.0g
72% DV
动物蛋白36.0g

关于

一盘扎实饱足的土豆泥，上面铺着鸡肉丸并淋上棕色肉汁。每份含36克蛋白质、46克脂肪和48克碳水，整体为适中蛋白、高脂肪、适中碳水，膳食纤维相对较低。

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118.0mg21%
叶酸42.0mcg11%
烟酸11.8mg74%
泛酸2.1mg42%
维生素B20.4mg32%
维生素B10.2mg18%
维生素A180.0mcg20%
维生素B120.7mcg29%
维生素B60.9mg56%
维生素C18.0mg20%
维生素D0.4mcg2%
维生素E1.8mg12%
维生素K28.0mcg23%

矿物质

营养素含量DV%半衰期
钙78.0mg8%
铜210.0mcg23%
铁2.6mg14%
镁62.0mg15%
磷340.0mg49%
钾1180.0mg25%
硒29.0mcg53%
钠760.0mg33%
锌3.1mg28%

鸡肉丸配丝滑土豆泥与棕色肉汁

前言


这是一道气质沉稳的菜肴：柔软的土豆、调味细致的鸡肉，以及一款以深度而非厚重感将两者联结起来的肉汁。其平衡依赖于调味上的克制与质地上的精准，因此每个元素既各自分明，又能在盘中呈现完整统一的感觉。这是一道以纪律感提升而成的舒适料理。

食谱要点


  • 菜肴类别： 咸味主菜

  • 菜系或来源： 当代欧式风格

  • 餐次类型： 主菜

  • 成品量： 1 份

  • 每份重量： 520 g

  • 准备时间： 20 分钟

  • 烹饪时间： 30 分钟

  • 总时间： 50 分钟

  • 难度： 中级


    • 设备


  • 2 个中号炖锅

  • 1 个小煎锅

  • 1 个细网筛或压薯器

  • 1 个搅拌碗

  • 1 个小托盘

  • 1 把打蛋器

  • 1 把勺子或小号刮刀


    • 食材



    土豆泥


  • 土豆，去皮并切成大小均匀的块：220 g

  • 黄油：20 g

  • 淡奶油：30 g

  • 盐：2 g


    • 鸡肉丸


  • 鸡肉，细绞：140 g

  • 洋葱，切得极细：20 g

  • 大蒜，细细擦碎：4 g

  • 欧芹，切碎：4 g

  • 盐：2 g

  • 小麦面粉：8 g

  • 橄榄油：8 g


    • 棕色肉汁


  • 洋葱，细切片：20 g

  • 橄榄油：8 g

  • 小麦面粉：10 g

  • 鸡高汤：90 g

  • 盐：1 g


    • 做法



  • 1. 将土豆放入炖锅中，加入冷水没过。用大火煮至稳定沸腾，然后转中火保持微沸，煮 14 至 16 分钟，直到土豆块用刀尖可轻松刺入，中心没有任何阻力。


  • 2. 将土豆彻底沥干，放回温热的锅中，用小火加热 1 分钟，轻轻晃动锅子以去除表面水分。将其通过压薯器或细筛压入干净的碗中。先拌入黄油，再拌入淡奶油，最后加入盐。土豆泥必须顺滑、柔润且没有颗粒感。


  • 3. 在搅拌碗中混合鸡肉、洋葱、大蒜、欧芹、盐和面粉。只需拌到均匀成团即可；不要过度搅打肉馅。整形成 4 个大小相等的小肉丸，每个约 35 g，放在托盘上备用。


  • 4. 在小煎锅中用中火加热用于肉丸的橄榄油。放入肉丸，煎 8 至 10 分钟，期间定时翻动，直到各面均匀上色并完全熟透。外层应呈浅金褐色，中心完全不透明。转移到温热的盘子上。


  • 5. 制作肉汁时，使用同一个煎锅。加入洋葱和橄榄油，用中火边搅拌边煮 4 至 5 分钟，直到洋葱变软并呈浅金色。撒入面粉，持续搅拌并煮 1 分钟，直到生面粉气味消失并呈现浅浅的坚果色。


  • 6. 逐渐加入鸡高汤，同时不断用打蛋器搅拌以防结块。煮至轻微沸腾后再煮 3 至 4 分钟，直到肉汁顺滑、有光泽，并能薄薄附着在勺背上。加入盐调味。将肉丸放回肉汁中，翻动一次使其表面裹上肉汁。


    • 装盘与上桌


    将土豆泥舀入温热的浅碗中，整理成光滑的椭圆形。将肉丸摆在一侧，把棕色肉汁淋在上面，使其自然流入土豆泥中，但不要将其完全淹没。最后撒上少许欧芹，以增添清新感与对比。

    专业提示


  • 土豆必须充分沥干；多余水分会削弱土豆泥的质地。

  • 鸡肉要切或绞得足够细，才能干净利落地黏合，但不要打成泥。

  • 肉汁应在煎过肉丸的同一口锅中制作，以保留风味深度和色泽。

  • 肉丸要保持小巧且大小一致，这样才能在外层变干之前熟透。
    • 均衡饮食
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