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椰香鸡肉咖喱配印度香米

椰香鸡肉咖喱配印度香米
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营养成分表

每份 430 克

% 每日参考值基于 2000 千卡饮食

卡路里 540 kcal
27% DV
总脂肪 31.0g
48% DV
单不饱和脂肪8.7g
多不饱和脂肪2.8g
饱和脂肪18.0g
反式脂肪0.1g
总碳水化合物 31.0g
10% DV
膳食纤维4.0g
淀粉21.0g
糖6.0g
蛋白质 32.0g
64% DV
动物蛋白29.0g
植物蛋白3.0g

关于

这道椰香鸡肉咖喱配印度香米属于中等碳水餐点，搭配以椰奶为基础的咖喱酱。蛋白质和脂肪含量相对较高，其中大部分脂肪来自椰奶和额外加入的油。

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118.0mg21%
叶酸42.0mcg11%
烟酸15.8mg99%
泛酸1.9mg38%
维生素B20.2mg18%
维生素B10.2mg18%
维生素A420.0mcg47%
维生素B120.3mcg15%
维生素B60.9mg56%
维生素C24.0mg27%
维生素D0.3mcg2%
维生素E1.8mg12%
维生素K22.0mcg18%

矿物质

营养素含量DV%半衰期
钙62.0mg6%
铜210.0mcg23%
铁3.1mg17%
镁68.0mg16%
磷310.0mg44%
钾690.0mg15%
硒33.0mcg60%
钠860.0mg37%
锌1.9mg17%

椰香鸡肉咖喱配巴斯马蒂米饭

前言


这道咖喱的核心在于克制：以干净纯粹的椰奶酱汁为基础，香料温和，鸡肉保持嫩度，蔬菜则以保留结构而非煮至软烂为处理目标。米饭必须颗粒分明且香气清雅，这样酱汁才能裹覆其上，而不是将其淹没。制作得当时，这道菜会呈现出平衡、完整且低调奢华的气质。

食谱要点


  • 菜品类别： 配米饭的咖喱

  • 菜系或来源： 当代南亚风味启发

  • 餐次类型： 主菜

  • 份量： 2 人份

  • 每份分量： 215 g

  • 准备时间： 20 分钟

  • 烹饪时间： 25 分钟

  • 总时间： 45 分钟

  • 难度： 中等


    • 设备


  • 带盖中号炖锅

  • 大号煎炒锅

  • 细筛

  • 砧板

  • 主厨刀

  • 木勺或耐热刮刀

  • 厨房秤

  • 小碗


    • 食材



    巴斯马蒂米饭


  • 90 g 巴斯马蒂大米

  • 180 g 水

  • 1 g 盐


    • 咖喱


  • 180 g 鸡胸肉，修整后切成 20 g 一块

  • 20 g 橄榄油

  • 60 g 洋葱，切细片

  • 40 g 甜椒，切细条

  • 25 g 芹菜，切薄片

  • 25 g 胡萝卜，切细条

  • 10 g 大蒜，切末

  • 10 g 姜，细细擦碎

  • 8 g 咖喱粉

  • 120 g 椰奶

  • 20 g 水

  • 3 g 盐

  • 1 g 黑胡椒

  • 5 g 香菜，叶和嫩茎，切碎


    • 做法



  • 1. 将巴斯马蒂大米放入细筛中，用冷水冲洗至水基本清澈。把大米、水和盐放入中号炖锅中。大火煮至沸腾后，加盖，转至最小火，煮 12 分钟。离火后继续加盖焖 10 分钟。米粒应颗粒分明、口感柔软，表面干爽。


  • 2. 在煮饭的同时，用一半的黑胡椒给鸡肉调味。大号煎炒锅中加入橄榄油，以中高火加热。将鸡肉单层放入锅中，每面煎 2 到 3 分钟，翻面一次，至外部微微金黄但内部尚未完全熟透。转移到盘中备用。


  • 3. 将火力调至中火。把洋葱、甜椒、芹菜和胡萝卜加入同一口锅中。经常翻炒 5 到 6 分钟，至洋葱变得半透明，蔬菜开始变软但不塌烂。


  • 4. 加入大蒜、姜和咖喱粉。持续翻炒 1 分钟，直至香气释放，香料在油中颜色略微加深。不要让大蒜上色过深。


  • 5. 加入椰奶、水、盐和剩余的黑胡椒。煮至微微冒泡，期间偶尔搅拌，煮 4 分钟，直到酱汁顺滑并略微浓稠。


  • 6. 将鸡肉连同析出的汁液一起倒回锅中。轻轻煨 4 到 5 分钟，直到鸡肉刚刚熟透，酱汁能薄薄裹住蔬菜。最后拌入香菜，以保持其清新鲜亮。


    • 装盘与上桌


    将巴斯马蒂米饭略微偏离盘中央堆放在预热过的盘中。把咖喱舀在米饭旁边，并部分覆盖在米饭上，让酱汁以克制的环状自然汇聚。最后在表面点缀几片香菜叶，使整道菜看起来干净利落，同时保持米饭的颗粒感。

    专业提示


  • 让咖喱保持轻微沸腾即可；大火猛煮会使鸡肉变紧，并让椰奶酱汁油水分离。

  • 蔬菜应保持形状和轻微脆感，以与柔软的米饭形成清晰对比。

  • 香菜只在最后加入，这样它的香气才能保持明亮，不会在高温中变得迟钝。
    • 无麸质无乳制品均衡饮食
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