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五香雞腿五穀米時蔬餐 

 

Air-fry five-spice chicken thigh with veggies and rice

 

 

 

 

食材準備時間 /    15 min

烹飪時間 /  25 min

準 備 食 材 / 

 

 

雞腿一片約160-180g

 

✓ 蒜頭1顆

 

✓綠花椰半朵

 

✓玉米筍5-6根

 

✓調味料:五香粉2小匙(五香粉購於全聯/一般超市)、鹽胡椒一小匙、橄欖/酪梨油一小匙。

 

✓煮熟五穀米半碗

 

✓一顆煮好的水煮蛋

 

 

Use an air-fryer to make a energy fitness meal! The main dish is five-spice chicken thigh. This meal is high in protein and fiber, and it is easy to make! 

 

Ingredients: chicken thigh 160-180g. 1 clove of garlic, ½ a head of broccoli, 5-6 baby corns, ½ a bowl of cooked 5-grains rice and 1 hard-boiled egg.

Seasoning: Chinese five spice powder 2 tsp, salt & pepper 1 tsp, and a spoon of olive/ avocado oil. 


 

 

1.

雞腿以鹽胡椒、五香粉蒜末醃製1-2小時以上。綠花椰菜1/2朵切小朵、玉米筍5-6條對切。

 

2.

在氣炸鍋鋪上烘焙紙,倒入花椰菜&玉米筍,撒點鹽、胡椒,淋上橄欖油,倒入醃製好的雞腿肉,先200度15分鐘,中間可以翻個面,再繼續等待約10分鐘一起拿出來。

3.

加上半碗五穀米飯和一顆水煮蛋即完成。

1.

Marinate the chicken thigh with salt, pepper and Chinese five-spice powder for at least 1-2hr. Cut the broccoli & baby corn into small pieces. 

 

2.

Pour the veggies into the air-fryer, and season with salt, pepper and a spoon of olive oil. Add the marinated chicken thigh on top and start cooking at 200c for around 25 min (flip the chicken thigh half-way through cooking). 

 

3.

Serve the chicken thigh with 5-grains rice & hard-boiled egg. A healthy lunch is ready!

 
 

營 養 素 

_________________________________________

 

熱量                                             632  大卡

蛋白質                                           51  公克

脂肪                                            23.2  公克

碳水化合物                                    57  公克

膳食纖維                                     14.9  公克        

鐵                                                  9.4  毫克

鈣                                              192.5  毫克

                                               174.6  毫克