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蘑菇肉汁至尊鸡配白米饭

蘑菇肉汁至尊鸡配白米饭
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营养成分表

每份 360 克

% 每日参考值基于 2000 千卡饮食

卡路里 500 kcal
25% DV
总脂肪 19.0g
29% DV
单不饱和脂肪8.8g
多不饱和脂肪3.1g
饱和脂肪5.4g
反式脂肪0.2g
总碳水化合物 48.0g
16% DV
膳食纤维2.5g
淀粉43.2g
糖2.3g
蛋白质 32.0g
64% DV
动物蛋白29.0g
植物蛋白3.0g

关于

这是一道热量适中的米饭料理，以鸡胸肉搭配蘑菇风味肉汁和白米饭制成。每份提供32克蛋白质、48克碳水和19克脂肪，整体营养均衡，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8.0mcg27%
胆碱95.0mg17%
叶酸28.0mcg7%
烟酸13.5mg84%
泛酸1.9mg38%
维生素B20.3mg25%
维生素B10.1mg12%
维生素A35.0mcg4%
维生素B120.3mcg10%
维生素B60.8mg44%
维生素C4.2mg5%
维生素D0.2mcg1%
维生素E0.8mg5%
维生素K10.0mcg8%

矿物质

营养素含量DV%半衰期
钙34.0mg3%
铜210.0mcg23%
铁2.1mg12%
镁46.0mg11%
磷300.0mg43%
钾520.0mg11%
硒33.0mcg60%
钠620.0mg27%
锌1.9mg17%

蘑菇肉汁鸡排配清蒸白米饭

前言


这道菜建立在克制之上：嫩鸡肉、浓郁的蘑菇肉汁，以及煮得恰到好处的白米饭。酱汁必须光亮、鲜香且干净，绝不能厚重；米饭在其下方应保持粒粒分明，提供结构与平衡。只要处理精准，一份朴素的配料表也能成为一道完整且令人满足的餐盘。

食谱要点


  • 菜品类别：鸡肉肉汁盖饭

  • 菜系或来源：当代家常风格

  • 课程类型：主菜

  • 份量：1 份

  • 每份重量：360 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


  • 带盖中号炖锅

  • 小号煎炒锅

  • 锋利刀和砧板

  • 木勺或耐热刮刀

  • 小打蛋器

  • 厨房秤


    • 配料



    米饭


  • 120 g 白米

  • 240 g 水

  • 2 g 盐


    • 鸡肉与蘑菇肉汁


  • 140 g 鸡胸肉

  • 60 g 蘑菇，切薄片

  • 25 g 洋葱，切细丁

  • 8 g 葱，切薄片

  • 6 g 大蒜，切末

  • 12 g 黄油

  • 8 g 植物油

  • 10 g 小麦面粉

  • 12 g 酱油

  • 2 g 盐

  • 1 g 黑胡椒

  • 70 g 水


    • 做法



  • 1. 用冷水淘洗白米，直到水基本清澈。将白米、240 g 水和 2 g 盐放入中号炖锅中。中火煮至沸腾后，盖紧锅盖，转至最小火，煮 12 分钟。离火后保持加盖静置 10 分钟。米粒应柔软、分明，表面干爽。


  • 2. 将鸡胸肉拍干，用 1 g 盐和 0.5 g 黑胡椒调味。小号煎炒锅中以中高火加热植物油和 6 g 黄油，至黄油起泡。放入鸡肉，第一面煎 3 至 4 分钟，再翻面煎 2 至 3 分钟，至表面微微上色且刚好熟透。转移到盘中并保温。


  • 3. 将火力调至中火。锅中加入洋葱，边炒边搅拌 2 分钟，至变透明。加入蘑菇，烹煮 4 至 5 分钟，至其释放水分并开始上色。加入大蒜，再煮 30 秒，仅至散发香气。


  • 4. 加入剩余的 6 g 黄油和小麦面粉。持续搅拌 1 分钟，形成浅色面糊。边搅打边缓缓倒入 70 g 水，以防结块。加入酱油、剩余的盐和剩余的黑胡椒。小火煨 2 至 3 分钟，并持续搅拌，至肉汁顺滑、略微浓稠且有光泽。


  • 5. 将鸡肉连同静置时析出的肉汁一起放回锅中。轻轻煨 1 分钟，中途翻面一次，至鸡肉均匀裹上酱汁并彻底热透。最后拌入葱，使其保持清新鲜亮。


    • 装盘与上桌


    将米饭整齐地堆放在温热的盘子或浅碗中央。如有需要，可将鸡肉切片后摆在米饭上。将蘑菇肉汁舀在鸡肉上方及周围，让部分米饭仍然可见。酱汁仍有光泽、米饭依旧粒粒分明时立即上桌。

    专业提示


  • 不要将肉汁收得过头；它应能轻薄地挂在勺背上，而不是浓到定型。

  • 加入面粉前，蘑菇必须先失去生涩水分，否则酱汁风味会显得迟钝。

  • 米饭的静置步骤至关重要；这能让它完成焖蒸，并保持干净分明的米粒口感。
    • 均衡饮食
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