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烤鸡胸配烤红薯、茅屋奶酪、黄瓜和绿叶蔬菜

烤鸡胸配烤红薯、茅屋奶酪、黄瓜和绿叶蔬菜
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营养成分表

每份 510 克

% 每日参考值基于 2000 千卡饮食

卡路里 510 kcal
26% DV
总脂肪 18.0g
28% DV
单不饱和脂肪8.9g
多不饱和脂肪2.6g
饱和脂肪5.2g
反式脂肪0.1g
总碳水化合物 33.0g
11% DV
膳食纤维7.0g
淀粉18.0g
糖8.0g
蛋白质 53.0g
100% DV
动物蛋白53.0g

关于

这是一份高蛋白餐盘，包含瘦鸡胸、茅屋奶酪、烤红薯、黄瓜和绿叶蔬菜。整体碳水相对较低、脂肪适中，并提供较丰富的钾、磷、硒和维生素A。

食材

维生素和矿物质

维生素

营养素含量DV%半衰期
生物素14.0mcg47%
胆碱165.0mg30%
叶酸78.0mcg20%
烟酸19.8mg124%
泛酸2.7mg54%
维生素B20.6mg48%
维生素B10.3mg23%
维生素A980.0mcg109%
维生素B121.2mcg50%
维生素B61.4mg82%
维生素C24.0mg27%
维生素D0.4mcg2%
维生素E2.3mg15%
维生素K120.0mcg100%

矿物质

营养素含量DV%半衰期
钙210.0mg21%
铜260.0mcg29%
铁3.2mg18%
镁88.0mg21%
磷520.0mg74%
钾1280.0mg27%
硒46.0mcg84%
钠720.0mg31%
锌2.8mg25%

烤鸡胸配烤红薯、茅屋奶酪、黄瓜与绿叶菜

前言


这是一道以清晰而非繁复为核心的组合餐盘：瘦嫩的烤鸡胸、香甜的烤红薯、清凉的黄瓜、新鲜绿叶菜，以及茅屋奶酪干净而带乳香的浓郁感。其平衡建立在对比之上——热与冷、嫩与脆、咸香与清淡——并以克制的调味和审慎使用的油脂与香草将各元素统一起来。这是一顿精准而完整的餐食，既有足够的结构感显得用心明确，又足够轻盈而不失优雅。

食谱要点


  • 菜品类别： 主菜沙拉拼盘

  • 菜系或来源： 当代风格

  • 餐次类型： 午餐或轻晚餐

  • 份量： 1 份

  • 每份重量： 510 g

  • 准备时间： 15 分钟

  • 烹饪时间： 25 分钟

  • 总时间： 40 分钟

  • 难度： 中等


    • 设备


  • 烤箱

  • 烤盘

  • 平底锅或烤纹锅

  • 搅拌碗

  • 锋利的刀

  • 砧板

  • 厨房秤

  • 夹子

  • 上菜用餐盘


    • 食材



    主要组成


  • 鸡胸肉，180 g

  • 红薯，去皮，切成 2 cm 方块，160 g

  • 茅屋奶酪，90 g

  • 黄瓜，40 g

  • 绿叶菜，30 g


    • 调味与收尾


  • 橄榄油，10 g

  • 盐，4 g

  • 黑胡椒，1 g

  • 干香草，1 g


    • 做法



  • 1. 准备烤箱和烤盘。 将烤箱预热至 220°C。把红薯放在烤盘上，拌入 6 g 橄榄油、2 g 盐、0.5 g 黑胡椒 和 1 g 干香草。摊成单层，使红薯块能够烘烤上色，而不是被蒸软。


  • 2. 烤红薯。 烘烤 20 至 25 分钟，中途翻动一次。红薯块中心应当变得软嫩，边缘微微上色，并带有干爽、焦糖化的表面，但不应塌散。


  • 3. 给鸡肉调味。 用厨房纸将鸡胸肉拍干。均匀撒上剩余的 2 g 盐 和 0.5 g 黑胡椒。


  • 4. 煎烤鸡胸。 将烤纹锅或平底锅以中高火加热。加入剩余的 4 g 橄榄油。鸡胸每面煎 5 至 6 分钟，具体视厚度而定，直至外部颜色良好、中心温度达到 74°C。切片前静置 5 分钟；肉质应保持多汁且紧实，而非干柴起丝。


  • 5. 准备新鲜配料。 将黄瓜切成薄半月片。如果绿叶菜较大，用手轻轻撕开，使其在盘中摆放得更自然。两种食材都应保持低温且干爽。


  • 6. 装盘。 先以绿叶菜打底。将烤红薯摆在一侧，再把切片鸡胸铺放在盘中。将茅屋奶酪舀成整齐的一团，最后把黄瓜清爽利落地摆放好，以增加新鲜感与对比。


    • 摆盘与上桌


    立即用宽盘上桌，使每一种元素都保持清晰分明。鸡胸应成为视觉焦点，红薯温热而沉稳地置于一旁，茅屋奶酪与黄瓜则在绿叶菜之间提供清凉的调和。最终成品应呈现出组合明确、平衡且精准的气质。

    专业提示


  • 烹调前务必将鸡胸彻底擦干；这是获得良好上色和干净表面的关键。

  • 红薯只能单层烘烤，否则边缘会在焦糖化之前先变软。

  • 鸡肉静置不是可有可无的步骤；它能保留汁水，并让切片更整齐。

  • 茅屋奶酪和黄瓜在最后装盘前都应保持冷藏状态，以使温度对比更鲜明。
    • 无麸质均衡饮食
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