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香煎红椒粉鸡排配白米饭、黄瓜和柠檬

香煎红椒粉鸡排配白米饭、黄瓜和柠檬
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营养成分表

每份 420 克

% 每日参考值基于 2000 千卡饮食

卡路里 690 kcal
35% DV
总脂肪 28.0g
43% DV
单不饱和脂肪14.2g
多不饱和脂肪5.8g
饱和脂肪6.5g
反式脂肪0.1g
总碳水化合物 63.0g
21% DV
膳食纤维2.5g
淀粉58.7g
糖1.8g
蛋白质 42.0g
84% DV
动物蛋白42.0g

关于

这是一份分量中等偏大的餐盘，包含香煎调味鸡排、白米饭、黄瓜条和一角柠檬。每份420克含690卡路里，蛋白质42克；碳水较高，脂肪适中，主要来自烹调油和鸡肉本身。

食材

维生素和矿物质

维生素

营养素含量DV%半衰期
生物素9.0mcg30%
胆碱135.0mg25%
叶酸24.0mcg6%
烟酸15.8mg99%
泛酸1.7mg34%
维生素B20.2mg18%
维生素B10.2mg13%
维生素A45.0mcg5%
维生素B120.5mcg19%
维生素B60.8mg50%
维生素C9.5mg11%
维生素D0.3mcg2%
维生素E1.8mg12%
维生素K18.0mcg15%

矿物质

营养素含量DV%半衰期
钙52.0mg5%
铜180.0mcg20%
铁2.4mg13%
镁58.0mg14%
磷360.0mg51%
钾610.0mg13%
硒39.0mcg71%
钠720.0mg31%
锌2.7mg25%

香煎红椒粉鸡排配蒸白米饭、黄瓜与柠檬

前言


这是一道建立在对比之上的克制餐盘：酥香、调味明确的鸡排，朴素的白米饭，清凉的黄瓜，以及柠檬干净利落的酸度。调味直接而收敛，让每个元素都保持鲜明独立，同时整体又完整且协调。这是一道看似简单、却通过对火候、调味与比例的控制而显得精准的菜肴。

食谱要点


  • 菜品类别： 主菜

  • 菜系或来源： 当代欧式风味

  • 餐次类型： 午餐或晚餐

  • 份量： 1 份

  • 每份重量： 420 g

  • 准备时间： 15 分钟

  • 烹饪时间： 20 分钟

  • 总时间： 35 分钟

  • 难度： 简单


    • 设备


  • 带盖小炖锅

  • 24 cm 厚底煎锅

  • 砧板

  • 锋利的刀

  • 搅拌碗

  • 食物夹

  • 上菜用盘


    • 食材



    鸡排


  • 鸡胸肉，160 g

  • 盐，3 g

  • 黑胡椒，1 g

  • 蒜粉，1 g

  • 红椒粉，2 g

  • 植物油，12 g


    • 米饭


  • 白米，150 g

  • 水，300 g

  • 盐，1 g


    • 黄瓜与柠檬


  • 黄瓜，60 g

  • 柠檬，14 g


    • 做法



  • 1. 用冷水冲洗白米，直到水几乎变清。将白米、水和盐放入小炖锅中。中火煮至沸腾，然后盖上盖子并调至最小火。期间不要掀盖，煮 12 分钟。离火后继续盖着焖 10 分钟。米粒应当柔软、颗粒分明，表面干爽。


  • 2. 在煮饭的同时，将黄瓜切成整齐的条状。把柠檬切成角块。两者都先备好，待装盘使用。


  • 3. 将鸡胸肉拍干。如有需要，将其片开成厚薄均匀的鸡排。两面均匀撒上盐、黑胡椒、蒜粉和红椒粉，并轻轻按压表面，使调味料均匀附着。


  • 4. 煎锅中加入植物油，以中高火加热至油面微微发亮。放入鸡排，第一面煎 4 至 5 分钟，期间不要移动。翻面一次，第二面再煎 3 至 4 分钟。表面应呈深金黄色并带有红椒粉色泽，中心温度应达到 74°C。


  • 5. 将鸡排移到砧板上，静置 3 分钟。这样可以保持鸡排多汁，也能让表面状态稳定下来。


    • 装盘与食用


    将米饭整齐地盛成一团，放在盘子一侧。鸡排摆在旁边，只有在确有必要展示内部时才切片。将黄瓜条整洁地摆放在一旁，最后配上柠檬角，供食用时挤汁。整盘应呈现出平衡、清爽且精准的感觉。

    专业提示


  • 保持鸡排厚薄均匀；若厚薄不一，薄的一端会在中心熟透前先被煎过头。

  • 不要让锅中过于拥挤。鸡排需要的是煎封，而不是被蒸熟。

  • 米饭应保持原味且颗粒分明，作为调味鸡排与清锐柠檬之间安静而稳定的底衬。
    • 无麸质无乳制品均衡饮食
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