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烤鸡胸配藜麦、芦笋、罗勒青酱和柠檬

烤鸡胸配藜麦、芦笋、罗勒青酱和柠檬
由 @ronja 记录 | 有 2 位用户喜欢这种食物 | 有 1 位用户收藏了这种食物

营养成分表

每份 470 克

% 每日参考值基于 2000 千卡饮食

卡路里 655 kcal
33% DV
总脂肪 33.1g
51% DV
单不饱和脂肪18.9g
多不饱和脂肪6.8g
饱和脂肪5.6g
反式脂肪0.1g
总碳水化合物 35.8g
12% DV
膳食纤维8.7g
淀粉22.3g
糖4.8g
蛋白质 51.2g
100% DV
动物蛋白45.8g
植物蛋白5.4g

关于

这是一道高蛋白烤鸡胸餐盘，搭配藜麦沙拉和蔬菜。每份提供充足的瘦蛋白、适中的碳水化合物，以及相对较高的脂肪，主要来自青酱、牛油果、松子和橄榄油。

食材

维生素和矿物质

维生素

营养素含量DV%半衰期
生物素8.4mcg28%
胆碱156.0mg28%
叶酸108.0mcg27%
烟酸18.9mg118%
泛酸1.9mg38%
维生素B20.3mg24%
维生素B10.2mg20%
维生素A145.0mcg16%
维生素B120.4mcg18%
维生素B61.3mg74%
维生素C24.8mg28%
维生素D0.3mcg2%
维生素E3.2mg21%
维生素K108.0mcg90%

矿物质

营养素含量DV%半衰期
钙96.0mg10%
铜520.0mcg58%
铁4.3mg24%
镁118.0mg28%
磷505.0mg72%
钾1180.0mg25%
硒53.0mcg96%
钠540.0mg23%
锌2.8mg25%

烤鸡胸配藜麦、芦笋、罗勒青酱与柠檬

前言


这是一道讲究纯净火候、新鲜感与克制感的组合式摆盘。鸡胸先煎香后静置，以保持多汁；藜麦为沙拉提供低调而稳定的结构；蔬菜则以恰到好处的方式处理，使每一种都保有清晰风味与脆嫩口感。罗勒青酱与柠檬带来必要的提亮效果，在不显厚重的前提下将整道菜融合起来。

配方要点


  • 菜品类别：主菜

  • 菜系或来源：当代地中海风味

  • 餐次类型：午餐或晚餐

  • 份量：1 份

  • 每份重量：470 g

  • 准备时间：15 分钟

  • 烹饪时间：15 分钟

  • 总时间：30 分钟

  • 难度：中级


    • 设备


  • 烤纹锅或厚底煎锅

  • 中号炖锅

  • 拌碗

  • 主厨刀

  • 砧板

  • 食物夹

  • 餐盘


    • 食材



    主料


  • 180 g 烤鸡胸，已熟并静置

  • 120 g 熟藜麦

  • 60 g 芦笋，去老根

  • 45 g 牛油果，去皮切片

  • 35 g 樱桃番茄，对半切开

  • 20 g 小红萝卜，切薄片


    • 调味与收尾


  • 20 g 罗勒青酱

  • 10 g 橄榄油

  • 8 g 松子

  • 8 g 微型蔬菜

  • 4 g 欧芹，摘取叶片并切碎

  • 0 g 柠檬，供上桌时搭配


    • 做法


  • 1. 若烤鸡胸为冷藏状态，先回温 10 分钟。逆纹切成均匀片状，然后备用，使肉汁保留在肉中。

  • 2. 用中高火加热烤纹锅或煎锅。放入芦笋，烹煮 3 至 4 分钟，中途翻面一次，至颜色鲜绿、局部微微焦化且中心仍保持紧实。立即取出，并在出餐需要时轻微调味。

  • 3. 在拌碗中混合熟藜麦、樱桃番茄、小红萝卜、牛油果、欧芹、橄榄油和罗勒青酱。轻轻翻拌 30 秒，直到藜麦均匀裹上调味，蔬菜分布均匀且不压碎牛油果。

  • 4. 用中火将松子放入无油平底锅中烘烤 2 至 3 分钟，期间频繁晃动锅子，至香气散出并呈均匀金黄。立即取出，以免产生苦味。

  • 5. 将藜麦沙拉整理成低矮而整齐的小堆，摆放在盘中。将芦笋平行摆在一侧，再把切片鸡胸斜靠在沙拉上，使切面可见。

  • 6. 最后在顶部撒上烘香松子和微型蔬菜。搭配柠檬一同上桌，或在上桌前将少量柠檬汁轻轻挤在鸡肉上，以增添明亮感。


    • 摆盘与上桌


    将沙拉作为基础，而非视觉中心。鸡肉应当呈现为主要元素，芦笋与香草则在周围提供高度与清新感。最终成盘必须显得精准、平衡且干净，每个组成部分都应清晰分明。

    专业提示


  • 不要过度翻拌藜麦沙拉；牛油果应保持完整，青酱应起到包裹作用，而非喧宾夺主。

  • 芦笋必须保有脆感。软塌的芦笋会让整道菜失去层次。

  • 鸡肉切片前务必静置，这样成盘才能保持湿润且完整。
    • 无麸质无乳制品均衡饮食地中海饮食
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