首页 / world / 欧洲 / 瑞典 / 芝麻酱鸡腿配毛豆和黄瓜

芝麻酱鸡腿配毛豆和黄瓜

芝麻酱鸡腿配毛豆和黄瓜
由 @hokkaido 记录 | 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 430 克

% 每日参考值基于 2000 千卡饮食

卡路里 585 kcal
29% DV
总脂肪 34.0g
52% DV
单不饱和脂肪15.9g
多不饱和脂肪8.6g
饱和脂肪7.8g
反式脂肪0.1g
总碳水化合物 24.0g
8% DV
膳食纤维7.0g
淀粉11.8g
糖5.2g
蛋白质 44.0g
88% DV
动物蛋白35.5g
植物蛋白8.5g

关于

A high-protein dish centered on glazed chicken thigh with edamame and cucumber. It is moderately high in fat from chicken skin, sesame, and oil, with relatively low carbohydrates and good fiber from the vegetables and edamame.

食材

维生素和矿物质

维生素

营养素含量DV%半衰期
生物素11.0mcg37%
胆碱132.0mg24%
叶酸165.0mcg41%
烟酸11.8mg74%
泛酸2.1mg42%
维生素B20.4mg30%
维生素B10.2mg20%
维生素A58.0mcg6%
维生素B120.8mcg33%
维生素B60.9mg56%
维生素C11.2mg12%
维生素D0.7mcg3%
维生素E1.9mg13%
维生素K52.0mcg43%

矿物质

营养素含量DV%半衰期
钙180.0mg18%
铜520.0mcg58%
铁4.1mg23%
镁105.0mg25%
磷470.0mg67%
钾980.0mg21%
硒39.0mcg71%
钠980.0mg43%
锌3.9mg35%

芝麻釉鸡肉配毛豆与黄瓜

前言
这道菜建立在对比之上：裹着亮泽酱衣、带有深厚咸鲜光泽的鸡肉，清凉解腻的黄瓜，以及带来温和丰润感的毛豆。芝麻与酱油赋予整盘菜肴核心的厚重感，而蒜与辣椒碎则让收尾更为鲜明。成品应当清爽利落，每一种元素都清晰分明，酱汁应附着其上，而不是积在盘底。

食谱要点
菜品类别：咸香鸡肉碗
菜系或来源：日式风味
餐次类型：主菜
份量：1 份
每份重量：430 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
厚底煎锅，24 cm
小号炖锅
搅拌碗
细刨丝器或压蒜器
夹子
锋利的刀
砧板
电子秤

食材

鸡肉与酱汁
去骨去皮鸡腿肉：220 g
酱油：35 g
芝麻油：12 g
大蒜，细细磨碎：6 g
辣椒碎：1 g

蔬菜与收尾
毛豆仁：80 g
黄瓜：70 g
青葱，切成细片：12 g
芝麻：6 g

做法
  • 1. 将鸡腿肉拍干，切成大小均匀的块，每块约 3 至 4 cm 见方。取一只碗，混合酱油、芝麻油、磨碎的大蒜和辣椒碎。加入鸡肉，充分翻拌，使每一面都均匀裹上腌料。静置 10 分钟，同时准备蔬菜。


  • 2. 小号炖锅中加水，煮至稳定沸腾。加入毛豆，煮 3 分钟，至颜色鲜绿且口感变嫩。立即沥干，备用。


  • 3. 将黄瓜切成薄薄的半月片。保持切片爽脆且厚薄均匀。将青葱切成细片，留作最后点缀。


  • 4. 煎锅以中高火加热 1 分钟。将鸡肉连同腌料一起单层放入锅中。先煎 4 分钟，不要移动，让底面上色。翻面后再煎 3 至 4 分钟，并不断用锅中汁液淋浇，直到鸡肉表面光亮、局部呈深褐色，并且内部温度达到 74°C，完全熟透。


  • 5. 将毛豆加入煎锅中，翻拌 30 秒，时间只需足够让其裹上酱汁并热透即可。酱汁应收至形成一层轻薄的亮釉，附着在鸡肉和蔬菜表面，而不是呈松散的液体状态。


  • 6. 将锅离火。拌入黄瓜，时间要短，只需稍微去掉生涩感，同时保留其清新与脆感。


    • 装盘与上桌
    将鸡肉和毛豆摆作盘中温热的主体，再将黄瓜放在一侧形成对比。把剩余的酱汁淋在表面，最后撒上青葱和芝麻，立即上桌，此时鸡肉仍保持光泽，黄瓜也依然爽脆。

    专业提示
    保持鸡肉块大小一致，这样才能以相同速度熟成并均匀挂汁。不要让酱汁收得过头；它应当有光泽并能包裹食材，而不是变得黏稠或发苦。黄瓜务必最后再加入，以保留其干净清爽的口感，并中和整道菜的丰厚感。
    生酮饮食低碳水饮食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.