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奶油白汁蘑菇鸡胸

奶油白汁蘑菇鸡胸
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营养成分表

每份 260 克

% 每日参考值基于 2000 千卡饮食

卡路里 430 kcal
22% DV
总脂肪 29.0g
45% DV
单不饱和脂肪11.5g
多不饱和脂肪2.5g
饱和脂肪14.0g
反式脂肪0.5g
总碳水化合物 8.0g
3% DV
膳食纤维1.2g
淀粉4.3g
糖2.5g
蛋白质 35.0g
70% DV
动物蛋白35.0g

关于

这道奶油白汁蘑菇鸡胸以鸡胸肉和蘑菇为主，裹上浓郁的奶油黄油酱汁，口感滑顺丰厚。每份蛋白质高、脂肪较高，碳水含量低，适合关注低碳与生酮饮食的人参考。

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118.0mg21%
叶酸24.0mcg6%
烟酸15.8mg99%
泛酸1.9mg38%
维生素B20.4mg32%
维生素B10.1mg10%
维生素A180.0mcg20%
维生素B120.7mcg29%
维生素B60.8mg50%
维生素C2.8mg3%
维生素D0.5mcg3%
维生素E1.1mg7%
维生素K9.0mcg8%

矿物质

营养素含量DV%半衰期
钙58.0mg6%
铜180.0mcg20%
铁1.5mg8%
镁42.0mg10%
磷330.0mg47%
钾560.0mg12%
硒39.0mcg71%
钠520.0mg23%
锌1.4mg13%

蘑菇白汁奶油至尊鸡胸

前言


这道菜的核心在于克制：鸡肉要恰到好处地煎上色，蘑菇要炒出深沉鲜味，奶油酱则收至含蓄而丰润的程度。成品应当柔润而不厚重，胡椒与大蒜提供清晰轮廓，却不打破整体平衡。这是一道讲求清晰度的菜，每个元素都应保持分明，同时又充分融合。

食谱要点


  • 菜品类别： 带酱汁的禽类菜肴

  • 菜系或来源： 法式风味

  • 餐次类型： 主菜

  • 份量： 1 份

  • 每份重量： 260 g

  • 准备时间： 10 分钟

  • 烹饪时间： 18 分钟

  • 总时间： 28 分钟

  • 难度： 中级


    • 设备


  • 1 口 24 cm 厚底煎炒锅

  • 1 块小砧板

  • 1 把主厨刀

  • 1 把锅铲或一把夹子

  • 1 把用于淋汁的勺子

  • 1 个上菜盘


    • 食材



    主料


  • 鸡胸肉，150 g

  • 盐，2 g

  • 黑胡椒，1 g


    • 香料与酱汁


  • 橄榄油，8 g

  • 黄油，12 g

  • 洋葱，细切片，25 g

  • 大蒜，细切末，5 g

  • 蘑菇，清理干净后切片，45 g

  • 稠奶油，40 g

  • 盐，1 g

  • 黑胡椒，1 g


    • 做法


  • 1. 将鸡胸肉拍干水分，均匀撒上 2 g 盐和 1 g 黑胡椒调味。静置 5 分钟，让调味开始渗入表面。

  • 2. 将煎炒锅置于中高火上。加入橄榄油和 6 g 黄油。待黄油起泡后泡沫回落，放入鸡胸肉。第一面煎 3 分钟，第二面煎 2 至 3 分钟，至表面浅褐上色，肉质按压时有弹性但仍保有韧性。转移到盘中并保温。

  • 3. 将火力调至中火。加入剩余的 6 g 黄油，再加入洋葱。持续翻炒 2 分钟，至洋葱变透明、散发香气，但不要炒上色。

  • 4. 加入大蒜，烹煮 20 秒，仅至香气释放。加入蘑菇和剩余盐中的一小撮。间中翻炒 4 至 5 分钟，至蘑菇释出水分并开始在边缘呈现金黄色。

  • 5. 倒入稠奶油，煮至微微冒泡。边搅拌边煮 2 至 3 分钟，直到酱汁能薄薄附着在勺背上，质地柔滑且有光泽。用剩余的盐和黑胡椒调味。

  • 6. 将鸡胸肉连同静置时析出的肉汁一起放回锅中。用勺将酱汁淋在鸡肉上，小火微煨 1 分钟，至鸡肉完全热透，酱汁均匀顺滑地附着其上。鸡肉中心应保持多汁且完全不透明。


    • 装盘与上桌


    将鸡肉略偏离盘中央摆放在温热的盘子上，再淋上蘑菇奶油酱。把蘑菇均匀铺在鸡胸肉上方及周围，使酱汁呈现出有构图感的效果，而非漫溢一片。酱汁仍有光泽、鸡肉仍然嫩润时立即上桌。

    专业提示


  • 鸡肉表面干燥，煎色会更干净，也能避免多余水分进入酱汁。

  • 加入奶油前，蘑菇必须先释放掉生水；否则酱汁会变稀并失去层次。

  • 奶油只需收至轻微挂勺的浓度即可。若收得过头，这道菜就会显得厚重，而失去优雅。
    • 生酮饮食低碳水饮食无麸质地中海饮食
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