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青辣椒姜味椰香鸡肉咖喱

青辣椒姜味椰香鸡肉咖喱
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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 620 kcal
31% DV
总脂肪 49.0g
75% DV
单不饱和脂肪12.6g
多不饱和脂肪3.8g
饱和脂肪31.0g
反式脂肪0.1g
总碳水化合物 11.0g
4% DV
膳食纤维2.0g
淀粉5.0g
糖4.0g
蛋白质 34.0g
68% DV
动物蛋白34.0g

关于

这是一道以椰奶为底的浓郁鸡肉咖喱，加入青辣椒和姜提香。脂肪含量较高，蛋白质适中，碳水较低，膳食纤维含量也较为适中。

食材

维生素和矿物质

维生素

营养素含量DV%半衰期
生物素8.5mcg28%
胆碱118.0mg21%
叶酸28.0mcg7%
烟酸13.8mg86%
泛酸1.8mg36%
维生素B20.2mg18%
维生素B10.1mg12%
维生素A42.0mcg5%
维生素B120.5mcg21%
维生素B60.9mg56%
维生素C7.8mg9%
维生素D0.2mcg1%
维生素E1.1mg7%
维生素K8.4mcg7%

矿物质

营养素含量DV%半衰期
钙52.0mg5%
铜210.0mcg23%
铁3.2mg18%
镁58.0mg14%
磷330.0mg47%
钾640.0mg14%
硒31.0mcg56%
钠520.0mg23%
锌2.4mg22%

椰奶青辣椒姜味鸡肉咖喱

前言


这道咖喱的构建讲究克制：以炒软的洋葱、姜、蒜和咖喱粉为基础，由椰奶承托，最后加入鸡肉，使其保持嫩度并充分入味。酱汁应当顺滑、略微浓稠、香气鲜明，而不应厚重。它的平衡取决于干净利落的辣感、恰到好处的盐度，以及椰子的内敛丰润。

食谱要点


  • 菜品类别： 咖喱

  • 菜系或来源： 南亚风味启发

  • 课程类型： 主菜

  • 成品份量： 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


  • 1 只厚底炖锅或煎炒锅，24 cm

  • 1 块砧板

  • 1 把锋利的刀

  • 1 把木勺或耐热刮刀

  • 1 个锅盖


    • 食材


    咖喱


  • 鸡肉，180 g，切成 3 cm 块

  • 椰奶，120 g

  • 洋葱，35 g，细切片

  • 青辣椒，5 g，细切片

  • 大蒜，6 g，切成细末

  • 姜，8 g，切成细末

  • 植物油，10 g

  • 咖喱粉，4 g

  • 盐，2 g


    • 做法


  • 1. 将锅置于中火上，加入植物油。加热 30 秒后，放入洋葱和一小撮盐。经常翻炒 4 至 5 分钟，直到洋葱变软、呈半透明状态，并开始带出甜味，但不要炒上色。

  • 2. 加入大蒜、姜和青辣椒。持续翻炒 1 分钟，直至香气散出，辛香料的生味消退。

  • 3. 加入咖喱粉，不断搅拌并加热 30 秒，直到香料散发香气，颜色略微加深。

  • 4. 加入鸡肉和剩余的盐。翻拌使鸡块均匀裹上香料底味。烹煮 3 至 4 分钟，期间翻动鸡肉，使表面褪去生的粉红色。

  • 5. 倒入椰奶，以中小火加热至微微沸腾。开盖煮 10 至 12 分钟，期间偶尔搅拌，直到鸡肉完全熟透，酱汁收至能轻薄附着的浓度。

  • 6. 将火调低，再小火煨 2 分钟。酱汁应呈现光泽且质地统一，能够附着在鸡肉上而不油水分离。试味检查盐度，只有在必要时才可在既定平衡内微调。

  • 7. 离火后静置 2 分钟再上桌。这样可让酱汁更稳定，也让鸡肉的收口更干净。


    • 摆盘与食用


    将咖喱舀入预热的浅盘碗中，把鸡肉整理成紧凑的小堆，并在周围加入适量酱汁，使其自然汇聚。成品应显得完整而有意图，椰奶酱汁富有光泽，辣椒以细而克制的线条清晰可见。

    专业提示


  • 洋葱应保持浅色；炒上色会削弱椰奶的细腻感。

  • 咖喱粉要直接加入香味底料中，使其在加入椰奶前充分激发香气。

  • 酱汁最终应浓稠到刚好能包裹鸡肉；若收得过头，这道菜的平衡就会被破坏。
    • 生酮饮食低碳水饮食无麸质无乳制品Whole30原始人饮食
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