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金黄香煎鸡排

金黄香煎鸡排
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营养成分表

每份 165 克

% 每日参考值基于 2000 千卡饮食

卡路里 365 kcal
18% DV
总脂肪 20.0g
31% DV
单不饱和脂肪10.1g
多不饱和脂肪5.2g
饱和脂肪3.8g
反式脂肪0.1g
总碳水化合物 12.0g
4% DV
膳食纤维0.5g
淀粉11.2g
糖0.3g
蛋白质 34.0g
68% DV
动物蛋白34.0g

关于

这是一份单片香煎裹粉鸡排，蛋液与煎油带来适中的脂肪，鸡胸肉提供适量蛋白质，轻薄裹粉让碳水含量较低。

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115.0mg21%
叶酸18.0mcg5%
烟酸13.5mg84%
泛酸1.6mg32%
维生素B20.2mg17%
维生素B10.1mg10%
维生素A45.0mcg5%
维生素B120.3mcg15%
维生素B60.8mg50%
维生素D0.4mcg2%
维生素E1.8mg12%
维生素K8.0mcg7%

矿物质

营养素含量DV%半衰期
钙28.0mg3%
铜70.0mcg8%
铁1.4mg8%
镁34.0mg8%
磷285.0mg41%
钾420.0mg9%
硒34.0mcg62%
钠520.0mg23%
锌1.2mg11%

金黄香煎鸡排

前言


这是一道克制而讲究的鸡排：边缘酥脆，内部柔嫩，调味沉稳而精准。Paprika 带来的是温暖的香气而非辛辣，裹层则形成一层薄而均匀的外壳，在保护鸡肉的同时不掩盖其本味。趁热上桌时，它应当呈现出干净、金黄且利落的风格。

食谱要点


  • 菜品类别： 平底锅煎制裹粉鸡肉

  • 菜系或起源： 经典欧洲风味

  • 餐次类型： 主菜

  • 份量： 1 份

  • 每份分量： 165 g

  • 准备时间： 15 分钟

  • 烹饪时间： 8 分钟

  • 总时间： 23 分钟

  • 难度： 中等


    • 设备


  • 砧板

  • 主厨刀

  • 肉锤或擀面杖

  • 3 个浅碗

  • 24 cm 厚底煎锅

  • 夹子

  • 厨房纸巾

  • 即时读数温度计


    • 食材


    鸡肉


  • 鸡胸肉，165 g


    • 裹层


  • 面粉，20 g

  • 鸡蛋，50 g

  • Paprika，1 g

  • 黑胡椒，0.5 g

  • 盐，2 g


    • 煎制用


  • 食用油，25 g


    • 做法


  • 1. 将鸡胸肉放在砧板上，修整齐整。如有需要，从中间水平剖开，然后均匀拍平成约 8 mm 厚。表面应平整一致，不应有撕裂的边缘。

  • 2. 用盐、黑胡椒和 Paprika 在鸡肉两面轻而均匀地调味。

  • 3. 准备 3 个浅碗。第一个碗中放入面粉。第二个碗中将鸡蛋打散，直至完全流动顺滑。

  • 4. 将鸡肉放入面粉中，均匀裹满后抖掉多余面粉。再放入蛋液中，使多余蛋液滴落，然后再次回到面粉中，裹上第二层薄薄的粉。表面应呈现干爽、均匀、略带粉感，而不是厚重结块。

  • 5. 在 24 cm 煎锅中以中火加热食用油，至油面微微闪动并达到约 170°C。油应能在锅中顺畅流动，但不应冒烟。

  • 6. 将鸡排放入锅中，第一面煎 3 至 4 分钟，至呈深金黄色。翻面一次，第二面再煎 3 分钟。外壳应酥脆且上色均匀，鸡肉最厚处中心温度应达到 74°C。

  • 7. 将鸡排移至厨房纸巾上，静置 1 分钟以吸去多余油脂。外壳应保持酥脆而不油腻，鸡肉轻按时应结实但仍多汁。


    • 摆盘与上桌


    将鸡排放在温热的盘中，整块呈上，并使最平整的一面朝上。应立即食用，以保持外壳清脆的裂响感，同时内部仍然湿润、色泽浅淡。

    专业提示


  • 裹层要薄；过多的面粉或蛋液会形成厚重、暗哑的外壳。

  • 保持油温稳定。如果锅温下降，鸡排会在充分上色前先吸收油脂。

  • 不要过度烹调。鸡胸肉应始终保持嫩度，并且内部刚好完全不透明。
    • 均衡饮食
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