首页 / world / 欧洲 / 瑞典 / 椰香鸡肉咖喱配白米饭和香菜

椰香鸡肉咖喱配白米饭和香菜

椰香鸡肉咖喱配白米饭和香菜
有 0 位用户喜欢这种食物 | 有 0 位用户收藏了这种食物

营养成分表

每份 360 克

% 每日参考值基于 2000 千卡饮食

卡路里 520 kcal
26% DV
总脂肪 26.0g
40% DV
单不饱和脂肪11.2g
多不饱和脂肪4.8g
饱和脂肪8.5g
反式脂肪0.1g
总碳水化合物 39.0g
13% DV
膳食纤维4.0g
淀粉31.0g
糖4.0g
蛋白质 31.0g
62% DV
动物蛋白28.0g
植物蛋白3.0g

关于

这是一份分量适中的鸡肉咖喱配白米饭，蛋白质含量高，碳水适中，脂肪相对较高，主要来自食用油、咖喱酱汁和椰奶。

食材

维生素和矿物质

维生素

营养素含量DV%半衰期
生物素8.0mcg27%
胆碱108.0mg20%
叶酸32.0mcg8%
烟酸13.4mg84%
泛酸1.4mg28%
维生素B20.2mg15%
维生素B10.2mg13%
维生素A220.0mcg24%
维生素B120.3mcg15%
维生素B60.8mg50%
维生素C9.0mg10%
维生素D0.2mcg1%
维生素E1.8mg12%
维生素K18.0mcg15%

矿物质

营养素含量DV%半衰期
钙58.0mg6%
铜180.0mcg20%
铁2.6mg14%
镁52.0mg12%
磷305.0mg44%
钾620.0mg13%
硒31.0mcg56%
钠540.0mg23%
锌2.1mg19%

金黄椰香鸡肉咖喱配白米饭与香菜

前言



这道菜的构成讲求清晰：鸡肉鲜嫩，咖喱底味克制，米饭能够承托酱汁而不显厚重。椰奶柔化了香料的辛感，让咖喱收尾更圆润完整；香菜则以清新气息提亮最后一口。整道菜呈现出一种完整有序的风味，味道直接，口感平衡。

食谱要点



  • 菜品类别： 配米饭的咖喱

  • 菜系或来源： 南亚风味启发

  • 餐次类型： 主菜

  • 份量： 1 份

  • 每份分量： 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 个中号煮锅，用于煮饭

  • 1 只炒锅或浅口炖锅，24 cm

  • 1 块砧板

  • 1 把主厨刀

  • 1 把木勺或耐热刮刀

  • 1 个细刨丝器，用于蒜和姜

  • 1 个适用于咖喱锅的锅盖


    • 食材



    米饭


  • 白米，60 g

  • 水，120 g

  • 盐，1 g


    • 咖喱


  • 植物油，12 g

  • 洋葱，切细丁，35 g

  • 大蒜，细细磨碎，6 g

  • 姜，细细磨碎，6 g

  • 咖喱粉，4 g

  • 姜黄粉，1 g

  • 鸡胸肉，切成 2 cm 小块，120 g

  • 胡萝卜，切细丁，30 g

  • 番茄，切细丁，40 g

  • 椰奶，70 g

  • 水，35 g

  • 盐，3 g


    • 收尾


  • 香菜，叶和嫩茎，8 g


    • 做法



  • 1. 将白米、水和盐放入煮锅中。用大火煮至沸腾，然后盖上锅盖，调至最小火，煮 12 分钟。离火后继续加盖焖 10 分钟。米粒应当熟透、颗粒分明，表面干爽。


  • 2. 在米饭烹煮期间，将植物油倒入炒锅中，以中火加热。加入洋葱，期间经常翻拌，煮 4 分钟，至其变软、呈半透明状态，但不要上色。


  • 3. 加入大蒜和姜，不断搅拌，煮 30 秒。加入咖喱粉和姜黄粉，再煮 20 秒，至香气释放、香料在油中颜色略微加深即可。


  • 4. 加入鸡胸肉，煮 3 分钟，翻动肉块，使其均匀裹上香料，外层变得不透明。加入胡萝卜和番茄，再煮 2 分钟，边煮边搅拌，让番茄开始软化分解。


  • 5. 加入椰奶、水和盐。轻轻煮至微沸，然后盖上锅盖，用小火煮 8 分钟。揭盖后再煮 2 分钟，直到鸡肉刚好熟透，胡萝卜变软，酱汁呈现光泽并略微浓稠。


  • 6. 离火后拌入香菜。完成的咖喱应当香气明显、质地融合且柔润，没有生香料的刺激感，锅中也不应有多余液体积聚。


    • 装盘与上桌



    将米饭略微偏离盘中央堆放在温热的盘中。把咖喱舀在米饭一侧，并让一部分覆盖在米饭上，使酱汁渗入米粒之间，但不要将其完全淹没。最后将香菜均匀撒在表面，让整盘看起来干净利落，颜色层次分明。

    专业提示



  • 洋葱要保持浅色；这个阶段一旦上色，会让咖喱风味变钝。

  • 只有在香味底料变软之后再加入香料，这样香料才能充分激发香气，而不是被烧焦。

  • 咖喱成品应当是有酱感的，而不是稀薄的；如有需要，上桌前可短暂收汁。

  • 香菜要在离火后拌入，以保留其清新感和提亮作用。
    • 无麸质无乳制品均衡饮食
    在 App Store 下载

    Feel Better.

    OKKAI engine computes your next meal.

    Download on the App Store
    OKKAI dashboard
    Food detail
    OKKAI engine

    Core feature

    One photo.
    Full breakdown.

    Point your camera at any meal — restaurant dish, homemade food, snack, smoothie. OKKAI identifies what you're eating and returns a complete nutritional profile in seconds.

    • ·Calories, protein, carbs, and fat — instantly
    • ·20+ vitamins and minerals estimated per meal
    • ·Works on any meal, any cuisine, anywhere
    • ·Ingredient breakdown with adjustable portions
    • ·Recipe generation from any logged food
    Food nutrition detail

    Community

    See what people
    are actually eating.

    Every meal logged by OKKAI users — from Stockholm to Seoul.

    Loading meals…

    Features

    Built for people who take
    nutrition seriously.

    Feature screenshot
    The OKKAI engine

    Intelligence

    Your body keeps score.

    OKKAI ingests your sleep, exercise, food, weight, age, location and weather data. It breaks food down to its smallest compounds, computes vitamin and mineral half-lives, and models your body's current state as accurately as possible from all available data.

    The OKKAI engine keeps track of what cannot be seen.

    Computed every hour.

    Your body is never static. Vitamins deplete, minerals interact, absorption rates shift with activity and time of day.

    The engine recomputes every hour in order to give a suggestion on what to eat and when.

    Integration

    Deep Apple Health integration.

    OKKAI reads from and writes to Apple Health — bi-directionally. Every meal pushes macros, vitamins, and minerals into your health record. Every workout and sleep session flows back into OKKAI's analysis.

    Works with Apple Health
    Bi-directional sync
    Certified integration

    Reads from Health

    • Steps
    • Active calories
    • Workouts
    • Weight
    • Sleep hours
    • Resting heart rate

    Writes to Health

    • Dietary calories
    • Protein, carbs, fat
    • Fiber
    • All 13 vitamins
    • All 10 minerals
    Apple Health integration screen

    Social

    What people on Instagram say.

    Instagram review
    Instagram review

    Coming very soon.

    OKKAI is launching on iOS shortly. Sign up for the waiting list and be among the first to track nutrition the way it should be tracked.

    Download on the App Store

    FAQ

    Common questions.

    You take a photo of any meal. OKKAI's AI identifies the food, estimates the ingredients, calculates calories and macronutrients, and estimates 20+ vitamins and minerals — all within a few seconds. You can then adjust portions or add ingredients manually.
    Yes — OKKAI tracks 13 vitamins (A, C, D, E, K, B6, B12, folate, and more) and 10 minerals (calcium, iron, magnesium, zinc, potassium, and more). After logging enough meals, OKKAI provides an in-depth analysis of your body's nutrient stores and tells you exactly which foods to eat to fill the gaps.
    OKKAI supports 30+ protocols: daily time-restricted eating (12:12, 14:10, 16:8, 18:6, 20:4, OMAD), multi-day (5:2, alternate day fasting), extended fasts (24h, 36h, 48h, 72h, 96h), and religious fasts including Ramadan. You can also run a custom fast for any duration.
    Yes — deeply. OKKAI reads steps, active calories, workouts, weight, sleep, and resting heart rate from Apple Health. It also writes every meal's calories, macros, fiber, and all micronutrients back to your Health record so your full nutritional data lives in one place.
    OKKAI is free to download. Core features — food logging, calorie and macro tracking, fasting, weight tracking, and Apple Health sync — are free. Advanced AI analysis including the full micronutrient breakdown and personalized recommendations is available with OKKAI Premium.