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野菌奶油鸡胸配印度香米和青椒

野菌奶油鸡胸配印度香米和青椒
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营养成分表

每份 315 克

% 每日参考值基于 2000 千卡饮食

卡路里 455 kcal
23% DV
总脂肪 19.8g
30% DV
单不饱和脂肪8.7g
多不饱和脂肪2.6g
饱和脂肪7.2g
反式脂肪0.2g
总碳水化合物 39.6g
13% DV
膳食纤维2.3g
淀粉34.7g
糖2.6g
蛋白质 27.8g
56% DV
动物蛋白26.9g
植物蛋白0.9g

关于

这是一道分量适中的米饭鸡肉餐，以鸡胸肉和蘑菇为主，淋上较轻盈的奶油酱，并搭配印度香米与青椒。每份提供27.8克蛋白质、39.6克碳水和19.8克脂肪，营养结构均衡。

食材

维生素和矿物质

维生素

营养素含量DV%半衰期
生物素8.4mcg28%
胆碱92.0mg17%
叶酸24.0mcg6%
烟酸12.4mg78%
泛酸1.9mg38%
维生素B20.3mg22%
维生素B10.1mg12%
维生素A82.0mcg9%
维生素B120.4mcg18%
维生素B60.7mg42%
维生素C6.1mg7%
维生素D0.3mcg2%
维生素E0.6mg4%
维生素K5.8mcg5%

矿物质

营养素含量DV%半衰期
钙38.0mg4%
铜240.0mcg27%
铁1.8mg10%
镁42.0mg10%
磷275.0mg39%
钾515.0mg11%
硒31.0mcg56%
钠420.0mg18%
锌1.9mg17%

至尊鸡胸配野菌奶油、巴斯马蒂米饭与青椒

前言



这道菜的基础在于对比：巴斯马蒂米饭清雅的香气、奶油浅淡而丰润的口感，以及由恰当烹制的鸡胸肉承载的蘑菇泥土般深邃风味。酱汁必须保持柔滑，绝不能厚重；米饭则要粒粒分明，如此每个元素都能保有自己的声音，同时组成一盘完整而克制的菜肴。调味的精准与收汁的克制，正是这道菜气质所在。

配方要点



  • 菜品类别： 配米饭与奶油酱的禽类菜肴

  • 菜系或来源： 当代欧洲风味

  • 餐次类型： 主菜

  • 份量： 1 份

  • 每份重量： 315 g

  • 准备时间： 15 分钟

  • 烹饪时间： 25 分钟

  • 总时间： 40 分钟

  • 难度： 中级


    • 设备



  • 细网筛

  • 带盖中号炖锅

  • 24 cm 厚底煎炒锅

  • 木勺或耐热刮刀

  • 锋利的刀

  • 砧板

  • 厨房秤


    • 食材



    米饭


  • 巴斯马蒂米，55 g

  • 盐，2 g

  • 水，110 g


    • 鸡肉与酱汁


  • 鸡胸肉，110 g，修整干净

  • 盐，2 g

  • 黑胡椒，0.5 g

  • 植物油，8 g

  • 黄油，10 g

  • 洋葱，25 g，切细丁

  • 青甜椒，20 g，切细丁

  • 大蒜，4 g，切末

  • 蘑菇，55 g，切片

  • 稠奶油，35 g

  • 水，20 g


    • 做法



  • 1. 将巴斯马蒂米用冷水冲洗至水几乎清澈。充分沥干。把米、盐和水放入炖锅中，中火加热至稳定沸腾，然后盖上盖子并调至最小火。不要翻动，煮 12 分钟。离火后继续加盖焖 8 分钟。米粒应当彼此分开、熟而柔软，表面干爽。


  • 2. 将鸡胸肉均匀撒上盐和黑胡椒调味。煎炒锅中加入植物油，以中高火加热至油面发亮。放入鸡胸肉，第一面煎 3 至 4 分钟，第二面煎 2 至 3 分钟，至表面浅金黄且刚好熟透。转移到温热的盘中，静置 5 分钟。


  • 3. 将火力调至中火。在同一口锅中加入黄油，然后放入洋葱和青甜椒。边翻动边控制火候，煮 3 分钟，至洋葱变软、甜椒去除生涩感，但不要上色。


  • 4. 加入大蒜和蘑菇。期间偶尔翻动，煮 4 至 5 分钟，至蘑菇释放出水分，随后开始呈现浅金黄色，锅中散发出浓郁的鲜香。


  • 5. 加入稠奶油和水。加热至微微沸腾，边搅拌边煮 2 至 3 分钟，至酱汁能薄薄附着在勺背上。质地应当顺滑、有光泽，而不是浓稠到结块。


  • 6. 将静置后的鸡胸肉切成均匀的片。连同静置时析出的肉汁一起回锅，小火加热 1 分钟，只需加热至鸡肉变热并裹上酱汁即可。试味，如有需要，最后再少量补加盐和黑胡椒调整。


    • 装盘与上桌



    将巴斯马蒂米饭略微偏离盘中央堆放在温热的盘中。把鸡肉摆在米饭上方及一侧，然后将蘑菇奶油酱舀在鸡肉周围，并部分覆盖鸡肉，使米粒仍然清晰可见。最终成盘应显得整洁、平衡、酱汁适量，米饭、鸡肉与奶油之间界限分明。

    专业提示



  • 让酱汁保持微微沸腾；大火猛煮会让奶油失去细腻感，也会使鸡肉收紧变柴。

  • 加入奶油前，蘑菇必须充分炒至失去生水，否则酱汁的味道会显得单薄。

  • 米饭焖置这一步至关重要，它能带来粒粒分明且更精致的最终口感。
    • 均衡饮食
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