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鸡肉炸排配印度香米、豌豆和柠檬

鸡肉炸排配印度香米、豌豆和柠檬
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营养成分表

每份 430 克

% 每日参考值基于 2000 千卡饮食

卡路里 760 kcal
38% DV
总脂肪 31.0g
48% DV
单不饱和脂肪15.2g
多不饱和脂肪7.8g
饱和脂肪5.6g
反式脂肪0.1g
总碳水化合物 76.0g
25% DV
膳食纤维4.0g
淀粉69.7g
糖2.3g
蛋白质 39.0g
78% DV
动物蛋白33.0g
植物蛋白6.0g

关于

这是一份分量较大的裹粉油炸鸡排，搭配印度香米和少量青豌豆。每份430克，含760卡路里、39克蛋白质、76克碳水和31克脂肪；蛋白质和碳水较高，油炸带来中等偏高的脂肪含量。

食材

维生素和矿物质

维生素

营养素含量DV%半衰期
生物素10.0mcg33%
胆碱122.0mg22%
叶酸78.0mcg20%
烟酸15.8mg99%
泛酸1.9mg38%
维生素B20.3mg24%
维生素B10.4mg35%
维生素A65.0mcg7%
维生素B120.5mcg19%
维生素B60.8mg46%
维生素C9.5mg11%
维生素D0.4mcg2%
维生素E2.1mg14%
维生素K14.0mcg12%

矿物质

营养素含量DV%半衰期
钙72.0mg7%
铜210.0mcg23%
铁3.4mg19%
镁58.0mg14%
磷355.0mg51%
钾520.0mg11%
硒41.0mcg75%
钠780.0mg34%
锌2.6mg24%

配巴斯马蒂米饭、豌豆和柠檬的鸡肉炸排

前言


这是一道讲究精准与组合感的餐盘，建立在对比之上：一块外壳酥脆、调味浓郁的鸡肉炸排，搭配香气馥郁的巴斯马蒂米饭和清甜的豌豆，最后以柠檬提亮收尾。此菜依赖于调味上的克制与煎炸时的控制，使每个元素都保持鲜明独立。处理得当时，外壳会清脆碎裂，鸡肉依然柔嫩，而米饭则以沉稳的存在感支撑整道菜。

食谱要点


  • 菜品类别： 裹粉油炸鸡排配米饭

  • 菜系或起源： 欧式风味启发

  • 餐次类型： 主菜

  • 成品量： 1 份

  • 每份重量： 430 g

  • 准备时间： 20 分钟

  • 烹饪时间： 25 分钟

  • 总时间： 45 分钟

  • 难度： 中级


    • 设备


  • 3 个浅盘

  • 细筛

  • 带严密锅盖的中号炖锅

  • 24 cm 厚底煎锅

  • 夹子

  • 即时读数温度计

  • 铺纸托盘

  • 锋利的刀


    • 食材



    鸡肉炸排


  • 鸡胸肉，160 g

  • 盐，4 g

  • 黑胡椒，1 g

  • 红椒粉，2 g

  • 蒜粉，2 g

  • 面粉，20 g

  • 鸡蛋，50 g，打散

  • 面包糠，35 g

  • 植物油，35 g


    • 巴斯马蒂米饭和豌豆


  • 巴斯马蒂米，85 g

  • 水，170 g

  • 盐，2 g

  • 青豌豆，45 g

  • 柠檬，20 g，切成角


    • 做法


  • 1. 将巴斯马蒂米放入细筛中，在冷的流动水下冲洗 30 秒，直到水几乎变清。充分沥干。这一步可去除表面多余淀粉，并保持米粒分明、利落。

  • 2. 将米、水和盐放入中号炖锅中混合。用大火煮至沸腾，然后盖上锅盖，调至最小火，在不揭盖的情况下煮 12 分钟。离火后继续加盖焖 8 分钟。米粒应当柔软、分明，表面干爽。

  • 3. 用盐、黑胡椒、红椒粉和蒜粉给鸡胸肉调味，均匀涂抹两面。如有需要，轻轻拍平至厚薄一致，以便炸排受热均匀。

  • 4. 将面粉、打散的鸡蛋和面包糠分别放入三个浅盘中。先将鸡肉裹上面粉，抖掉多余部分，再蘸蛋液，最后压入面包糠中，直至完全裹匀。外壳应附着成薄而均匀的一层。

  • 5. 在厚底煎锅中用中火将植物油加热至 175°C。先将鸡肉第一面煎炸 3 至 4 分钟，再翻面煎炸 3 分钟，直到外壳呈深金黄色且内部温度达到 74°C。转移到铺纸托盘上，静置 2 分钟。裹层应酥脆、干爽，并带有清晰可闻的硬挺感。

  • 6. 将豌豆放入盖着盖子的米饭锅中，用小火加热 1 分钟，然后用叉子轻轻拌入米饭中。豌豆应保持鲜亮且柔嫩。

  • 7. 上桌前，将鸡肉沿对角线利落切片。


    • 装盘与上桌


    将米饭和豌豆略微偏离中心堆放在温热的盘中。把切片鸡肉斜靠在米饭旁，使外壳保持可见。最后将柠檬角放在盘边，便于上桌时挤汁，为整道菜增添明亮酸香。

    专业提示


  • 将油温稳定保持在 175°C；温度过低，外壳会吸油，温度过高，面包糠层会在鸡肉尚未熟透前就过度上色。

  • 炸好的鸡肉短暂静置至关重要；这能保留汁水，并保持外壳完整。

  • 柠檬应以新鲜、直接的方式上桌，而不是藏在烹调过程中。
    • 均衡饮食
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