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炙烤鸡肉沙拉碗配牛油果、菲达奶酪、酸奶酱、面包丁和南瓜籽

炙烤鸡肉沙拉碗配牛油果、菲达奶酪、酸奶酱、面包丁和南瓜籽
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营养成分表

每份 360 克

% 每日参考值基于 2000 千卡饮食

卡路里 610 kcal
31% DV
总脂肪 41.0g
63% DV
单不饱和脂肪20.0g
多不饱和脂肪8.0g
饱和脂肪11.0g
反式脂肪0.2g
总碳水化合物 24.0g
8% DV
膳食纤维8.0g
淀粉11.0g
糖5.0g
蛋白质 38.0g
76% DV
动物蛋白36.0g
植物蛋白2.0g

关于

这是一款高蛋白的咸香沙拉碗，配有菲达奶酪、顺滑的酸奶基底酱、牛油果、南瓜籽和面包丁。碳水含量适中，脂肪相对较高，主要来自牛油果、奶酪和种子。

食材

维生素和矿物质

维生素

营养素含量DV%半衰期
生物素8.5mcg28%
胆碱108.0mg20%
叶酸92.0mcg23%
烟酸12.8mg80%
泛酸2.1mg42%
维生素B20.4mg32%
维生素B10.2mg18%
维生素A210.0mcg23%
维生素B120.9mcg38%
维生素B61.0mg59%
维生素C9.8mg11%
维生素D0.3mcg2%
维生素E2.6mg17%
维生素K48.0mcg40%

矿物质

营养素含量DV%半衰期
钙420.0mg42%
铜420.0mcg47%
铁3.2mg18%
镁92.0mg22%
磷520.0mg74%
钾890.0mg19%
硒39.0mcg71%
钠980.0mg43%
锌3.4mg31%

炙烤鸡肉沙拉碗配牛油果、菲达奶酪、酸奶酱、面包丁和南瓜籽

前言


这道沙拉建立在对比之上：温热、调味得当的鸡肉，对上清凉的罗马生菜、绵密的牛油果、咸鲜锐利的菲达奶酪，以及希腊酸奶干净利落的微酸。面包丁和南瓜籽提供了必要的酥脆口感，同时整体组合依然克制而轻盈。这是一碗完整的主食沙拉，平衡精准，质地丰富。

食谱要点


  • 菜品类别：沙拉碗

  • 菜系或来源：当代风格

  • 餐次类型：主菜

  • 份量：1 份

  • 每份重量：360 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


  • 拌碗

  • 小碗

  • 厚底煎锅或炒锅

  • 砧板

  • 主厨刀

  • 电子秤

  • 上菜碗


    • 食材



    鸡肉


  • 鸡胸肉，150 g


    • 沙拉


  • 罗马生菜，90 g

  • 牛油果，50 g

  • 菲达奶酪，25 g

  • 面包丁，20 g

  • 南瓜籽，10 g


    • 酸奶酱


  • 希腊酸奶，15 g


    • 做法


  • 1. 将鸡胸肉拍干。只有在基础食材本身已经调味的情况下才轻微调味；否则保持原味即可。用中高火加热厚底煎锅，鸡胸肉第一面煎 5 至 6 分钟，再翻面煎 4 至 5 分钟，直到表面呈深金黄色、中心温度达到 74°C。转移到砧板上静置 5 分钟；肉质应保持多汁且紧实，而不应干柴。

  • 2. 在鸡肉静置期间，将希腊酸奶放入小碗中，搅打至顺滑，并稀释到能轻薄附着在沙拉表面的状态。

  • 3. 修整罗马生菜并切成适口大小。将牛油果切成整齐的片块。把菲达奶酪捏碎到足以均匀分布、但不会在整碗中喧宾夺主的程度。

  • 4. 将静置好的鸡肉逆纹切成均匀的片。切面应湿润，中心不应有半透明部分。

  • 5. 在上菜碗中组装沙拉：先铺上罗马生菜作为底部，将牛油果摆在一侧，加入切片鸡肉，再把菲达奶酪、面包丁和南瓜籽撒在表面。将酸奶酱以细线状或小点状舀淋在沙拉上，而不是把所有食材全部裹满。


    • 摆盘与食用


    立即装入浅碗中食用，这样每一种元素都能保持分明。完成的沙拉应呈现出层次分明、经过构成的效果：爽脆绿叶、温热鸡肉、绵密牛油果、咸鲜锐利的菲达奶酪，以及酸奶带来的干净收尾，面包丁和籽类则贯穿提供酥脆口感。

    专业提示


    务必精确控制鸡肉的静置时间；切得过早会让流失的肉汁浑浊整碗沙拉。酱汁要少量添加，这样罗马生菜才能保持脆爽，面包丁也能维持结构。平衡的关键在于克制：每一种元素都应存在，但没有任何一种应压过其他部分。
    低碳水饮食无麸质均衡饮食
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