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莎莎红酱手撕鸡肉卷饼

莎莎红酱手撕鸡肉卷饼
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营养成分表

每份 255 克

% 每日参考值基于 2000 千卡饮食

卡路里 470 kcal
24% DV
总脂肪 21.0g
32% 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0.2g
总碳水化合物 35.0g
12% DV
膳食纤维4.0g
淀粉27.5g
糖3.5g
蛋白质 34.0g
68% DV
动物蛋白29.0g
植物蛋白5.0g

关于

这是一份中等大小的鸡肉卷饼，以面粉饼包裹手撕鸡肉内馅，搭配少量生菜、番茄、洋葱、莎莎酱和调味料。整体高蛋白，脂肪与碳水含量适中。

食材

维生素和矿物质

维生素

营养素含量DV%半衰期
生物素6.0mcg20%
胆碱92.0mg17%
叶酸78.0mcg20%
烟酸11.8mg74%
泛酸1.6mg32%
维生素B20.2mg17%
维生素B10.3mg23%
维生素A120.0mcg13%
维生素B120.3mcg15%
维生素B60.7mg42%
维生素C8.5mg9%
维生素D0.2mcg1%
维生素E1.4mg9%
维生素K38.0mcg32%

矿物质

营养素含量DV%半衰期
钙118.0mg12%
铜140.0mcg16%
铁3.2mg18%
镁46.0mg11%
磷295.0mg42%
钾520.0mg11%
硒31.0mcg56%
钠760.0mg33%
锌2.4mg22%

手撕鸡肉红莎莎布里托

前言


这款布里托讲究克制与平衡：嫩滑的手撕鸡肉、明亮的红莎莎，以及生菜、番茄和洋葱清爽利落的脆感，一同包裹在温热的面粉玉米饼中。每个元素都以朴素方式处理，因此成品的风味协调而不杂乱。最终应呈现柔软、咸香且鲜明清新的口感，并具备足够结构，方便手持且不易散开。

食谱要点


  • 菜品类别：卷饼类主食

  • 菜系或来源：墨西哥风味

  • 餐次类型：午餐或晚餐

  • 产量：1 个布里托

  • 每份重量：255 g

  • 准备时间：15 分钟

  • 烹饪时间：15 分钟

  • 总时间：30 分钟

  • 难度：中等


    • 设备


  • 中号煎锅

  • 搅拌碗

  • 用于撕碎的叉子

  • 锅铲

  • 刀

  • 砧板


    • 配料



    鸡肉馅


  • 120 g 鸡肉

  • 3 g 植物油

  • 4 g taco seasoning

  • 25 g salsa roja


    • 新鲜配料


  • 35 g 生菜，切细丝

  • 25 g 番茄，切丁

  • 15 g 洋葱，切细丁


    • 组装


  • 53 g 面粉玉米饼


    • 做法



  • 1. 中火加热煎锅 1 分钟。加入植物油，加热至油变稀并微微发亮，约 20 秒。


  • 2. 加入鸡肉和 taco seasoning。烹煮 6 至 8 分钟，期间翻动并将鸡肉分散成更小块。鸡肉应完全熟透，内部不透明，并均匀裹上一层调味料。


  • 3. 加入 salsa roja，继续烹煮 2 分钟，同时翻拌并按压鸡肉，使其吸收酱汁。馅料应湿润但不松散，质地应黏合且便于舀取。


  • 4. 将鸡肉转移到碗中，趁热用两把叉子细细撕碎。如有需要，再短暂放回煎锅中加热 1 分钟，使其回温并让质地更紧实。


  • 5. 在干燥的煎锅中以中火加热面粉玉米饼，每面 20 至 30 秒，至其变得柔韧并略微软化即可。应能弯折而不开裂。


  • 6. 在碗中混合生菜、番茄和洋葱。轻轻拌匀，使蔬菜分布均匀并保持脆爽。


  • 7. 将玉米饼平铺。把手撕鸡肉沿中心铺成一条窄线，再放上新鲜蔬菜混合物。保持馅料紧凑并集中在中央，这样布里托才能卷得整齐。


  • 8. 将两侧向内折起，再从底部紧紧卷起，形成封口的布里托。封口朝下静置 1 分钟，待其定型后再上桌。


    • 摆盘与食用


    整只上桌，封口朝下，卷口线条应整齐完整。饼皮应保持柔软温热，内馅在咸香鸡肉与清新脆爽蔬菜之间达到平衡。最后入口应干净、多汁且包裹稳固。

    专业提示


    用 salsa roja 来黏合鸡肉，而不是让鸡肉浸在酱里。干爽、紧实的馅料更容易卷起，入口也更利落。蔬菜要切得细小，这样才能分布均匀，并避免撑破玉米饼。
    均衡饮食
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