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奶油野菌鸡胸配清蒸白米饭

奶油野菌鸡胸配清蒸白米饭
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营养成分表

每份 395 克

% 每日参考值基于 2000 千卡饮食

卡路里 535 kcal
27% DV
总脂肪 21.4g
33% DV
单不饱和脂肪10.9g
多不饱和脂肪4.1g
饱和脂肪4.8g
反式脂肪0.1g
总碳水化合物 50.8g
17% DV
膳食纤维2.6g
淀粉45.7g
糖2.5g
蛋白质 34.5g
69% DV
动物蛋白33.8g
植物蛋白0.7g

关于

这是一款分量适中的鸡肉盖饭，采用鸡胸肉和蘑菇，搭配清淡奶油锅汁与白米饭。整体蛋白质较高，碳水化合物和脂肪含量适中，适合作为均衡的一餐。

食材

维生素和矿物质

维生素

营养素含量DV%半衰期
生物素10.2mcg34%
胆碱108.0mg20%
叶酸36.0mcg9%
烟酸15.8mg99%
泛酸2.1mg42%
维生素B20.4mg32%
维生素B10.1mg12%
维生素A38.0mcg4%
维生素B120.3mcg13%
维生素B60.8mg48%
维生素C3.1mg3%
维生素D0.3mcg2%
维生素E0.8mg5%
维生素K5.6mcg5%

矿物质

营养素含量DV%半衰期
钙42.0mg4%
铜290.0mcg32%
铁2.3mg13%
镁49.0mg12%
磷332.0mg47%
钾612.0mg13%
硒35.0mcg64%
钠410.0mg18%
锌2.3mg21%

清淡奶油酱鸡肉野蘑菇配蒸白米饭

前言


这道菜的核心在于克制：鸡肉鲜嫩，蘑菇恰到好处地煎至上色，清淡奶油酱只起到融合而非掩盖的作用。米饭应粒粒分明，酱汁应柔润顺滑，成品入口应显得协调、干净，并带有低调的奢华感。它的成功取决于对火候的精准掌控，以及让每个元素保持平衡的自律。

食谱要点


  • 菜品类别： 盖饭

  • 菜系或来源： 当代欧陆风味启发

  • 餐次类型： 主菜

  • 成品份量： 1 份

  • 每份重量： 395 g

  • 准备时间： 10 分钟

  • 烹饪时间： 15 分钟

  • 总时间： 25 分钟

  • 难度： 中等


    • 设备


  • 1 只 24 cm 煎炒锅

  • 1 只小号汤锅

  • 1 把锋利小刀和 1 块砧板

  • 1 把勺子或小号刮刀

  • 1 只上菜碗或浅盘


    • 食材


    米饭


  • 180 g 熟白米饭


    • 鸡肉和蘑菇


  • 120 g 熟鸡胸肉，切成整齐小块

  • 50 g 蘑菇，清理干净后切片

  • 20 g 洋葱，切细丝

  • 8 g 食用油


    • 酱汁与收尾


  • 12 g 清淡奶油酱

  • 5 g 葱，切细丝


    • 做法


  • 1. 将熟白米饭放入小号汤锅中，如有需要可加入 10 g 水，稍微拌松。用小火加热 3 至 4 分钟，中途搅拌一两次，直到米粒热透、颗粒分明且柔润。离火后盖上备用。


  • 2. 将煎炒锅置于中火上，加入食用油。放入洋葱，持续翻炒 2 分钟，直到变得半透明、甜味微微释放，但不要炒上色。


  • 3. 加入蘑菇，烹煮 4 至 5 分钟，让其先释放水分，再在边缘形成浅浅的金黄色。锅中应散发干净而带泥土气息的香味，蘑菇应变得柔嫩，不应有生硬口感。


  • 4. 加入熟鸡胸肉，翻拌 1 分钟，只需加热至完全温热即可，不要让肉质收紧。鸡肉应保持湿润、色泽偏浅，表面不能发干。


  • 5. 加入清淡奶油酱，将火调至小火。搅拌 1 至 2 分钟，直到酱汁以一层薄而有光泽的状态轻轻裹住鸡肉和蘑菇。酱汁应保持流动性，不可厚重，也不应油水分离。


  • 6. 拌入葱丝后立即离火。试一下酱汁的整体平衡，并确认最终质地丝滑、轻柔附着。


    • 装盘与上桌


    将热米饭堆放在盘子或碗的中央。把鸡肉、蘑菇和酱汁整齐地舀在米饭上方及周围，让部分米粒仍然可见。最后将葱丝均匀撒上，使整盘看起来干净利落，酱汁则以克制而优雅的姿态汇成浅浅一汪。

    专业提示


    一开始让蘑菇尽量保持单层铺开，这样它们会煎至上色而不是被蒸软。酱汁必须保持轻盈；如果变得过于浓稠，这道菜就会失去应有的清晰感。务必立即上桌，此时米饭仍热，酱汁也还保持光泽。
    均衡饮食
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