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奶油酱鸡肉野蘑菇焖煮配白米饭

奶油酱鸡肉野蘑菇焖煮配白米饭
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营养成分表

每份 430 克

% 每日参考值基于 2000 千卡饮食

卡路里 575 kcal
29% DV
总脂肪 24.0g
37% DV
单不饱和脂肪11.5g
多不饱和脂肪3.5g
饱和脂肪8.0g
反式脂肪0.2g
总碳水化合物 55.0g
18% DV
膳食纤维3.5g
淀粉48.5g
糖3.0g
蛋白质 33.0g
66% DV
动物蛋白31.0g
植物蛋白2.0g

关于

这是一道盖饭，鸡肉和蘑菇以清淡奶油酱焖煮后搭配白米饭。碳水主要来自米饭，鸡胸肉提供扎实蛋白质，酱汁带来适中的脂肪含量。

食材

维生素和矿物质

维生素

营养素含量DV%半衰期
生物素12.0mcg40%
胆碱105.0mg19%
叶酸32.0mcg8%
烟酸13.8mg86%
泛酸2.1mg42%
维生素B20.4mg32%
维生素B10.2mg13%
维生素A45.0mcg5%
维生素B120.3mcg15%
维生素B60.8mg44%
维生素C6.5mg7%
维生素D0.4mcg2%
维生素E0.8mg5%
维生素K6.0mcg5%

矿物质

营养素含量DV%半衰期
钙42.0mg4%
铜260.0mcg29%
铁2.6mg14%
镁52.0mg12%
磷305.0mg44%
钾620.0mg13%
硒34.0mcg62%
钠520.0mg23%
锌2.3mg21%

奶油酱鸡肉野生蘑菇白米饭

前言


这是一道兼具清晰风味与舒适感的组合菜：鸡肉鲜嫩，蘑菇烹至浓郁醇厚，再以克制的奶油酱轻轻收拢整体，而不显厚重。米饭并非陪衬，而是不可或缺的对位，承接酱汁并赋予整盘菜肴结构。平衡得当时，成品会呈现出干净、丰润且精准的风味。

配方要点


  • 菜品类别：配禽肉与奶油酱的盖饭

  • 菜系或来源：当代欧式风格

  • 餐次类型：主菜

  • 份量：1 份

  • 每份重量：430 g

  • 准备时间：15 分钟

  • 烹饪时间：20 分钟

  • 总时间：35 分钟

  • 难度：中等


    • 设备


  • 1 个带盖中号炖锅

  • 1 个 24 cm 炒锅

  • 1 块砧板

  • 1 把主厨刀

  • 1 把木勺或耐热刮刀

  • 1 个细刨丝器


    • 食材



    米饭


  • 180 g 熟白米饭


    • 鸡肉蘑菇酱


  • 140 g 鸡胸肉，切成 2 cm 小块

  • 60 g 蘑菇，清理干净后切片

  • 25 g 洋葱，切细丁

  • 10 g 青辣椒，切细片

  • 5 g 姜，细细磨碎

  • 12 g 食用油

  • 2 g 盐

  • 38 g 奶油酱


    • 做法


  • 1. 将熟白米饭备用并保温。米饭应保持颗粒分明、松软湿润，每一粒都清晰可见。

  • 2. 在炒锅中以中高火加热食用油。加入洋葱、青辣椒和姜，持续翻炒 2 至 3 分钟，直到洋葱变得半透明，姜香散出但尚未上色。

  • 3. 加入鸡胸肉和盐。烹煮 4 至 5 分钟，期间翻动鸡肉块，直至其褪去生色并开始在边缘呈现浅浅金黄。鸡肉外部应已变为不透明，内部接近熟透。

  • 4. 加入蘑菇，继续烹煮 3 至 4 分钟，间中翻拌，直到蘑菇释出水分，随后再次开始发出滋滋声。锅中香气应浓郁鲜美，而非水汽重。

  • 5. 倒入奶油酱，将火力调至中火。轻轻煨煮 2 至 3 分钟，并温和搅拌，直到酱汁能薄薄裹住鸡肉和蘑菇，且鸡肉完全熟透。酱汁应有光泽、质地统一且柔滑，不应厚重。

  • 6. 试味，如有必要，仅在已标明的盐量范围内微调。待酱汁刚好融合、鸡肉保持嫩度时，立即离火。


    • 装盘与上桌


    将温热的米饭舀入浅碗或大平盘中，整理成整齐的底座。把鸡肉蘑菇酱舀在米饭一侧，并略微覆盖其边缘，使米粒仍然可见。成品应呈现鲜明对比：白色米饭、浅色奶油酱，以及颜色较深的蘑菇，整体构图克制而优雅。

    专业提示


  • 起初让蘑菇尽量保持单层铺开，这样能更干净地受热并发展风味，而不是被蒸软。

  • 酱汁只需收至轻薄的 nappé 浓度；若收得过度，会削弱鸡肉的鲜活感。

  • 请立即上桌，此时米饭仍颗粒分明，酱汁也保持足够流动性，能恰当地裹覆米饭。
    • 均衡饮食
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