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蒜香醬燒奶油菇菇雞胸丼飯

 

Garlic braised mushroom and chicken in soy sauce rice bowl

 

 

 

食材準備時間 /    15 min

烹飪時間 /  28 min

準 備 食 材 / 

 

 

雞胸肉一片約150-160g

 

✓杏鮑菇1-2條

 

✓蒜頭ㄧ顆

 

✓蔥一條

 

✓金針菇半包

 

✓調味料:鹽、黑胡椒各一小匙、奶油5-10g、醬油一大匙

 

✓半碗熟米飯

 

 

Having a delicious rice bowl makes you feel energetic! Without adding the potato starch, you can use mushrooms to make a thick sauce. It is low cost and has high protein. Beginners are welcome to try! 

 

Ingredients: chicken breast 150g, 1-2 pieces of oyster mushroom, one bulb of garlic, 1 green onion. ½ pack of enoki mushrooms, butter 5-10g. 1 tbsp of soy sauce. ½ bowl of cooked rice.

 
 
 

 

1.

食材準備:雞胸切小塊以鹽、黑胡椒、橄欖油/酪梨油醃製20分鐘以上。杏鮑菇1-2條切片、金針菇去梗對切。蒜頭切末,蔥切末備用。

2.

平底鍋中火煎雞胸(不用另外倒油)一面煎1-2分鐘翻面,表面呈金黃色但中間還沒熟,轉小火用鍋蓋悶2分鐘拌炒一下起鍋備用。

 

3.

用鍋中殘留的雞汁中火下菇,加一匙醬油+蒜末拌炒,轉小火燉煮,快好的時候加一小塊奶油增加濃稠度,下蔥末拌一拌起鍋。

4.

在半碗白飯上,先下一半的奶油醬燒菇,再下雞胸,鋪上剩下的菇菇,灑點蔥花作為擺飾,完成。

 

1.

Cut the chicken breast into slices. Marinate the chicken slices with salt,  black pepper and olive oil/ avocado oil for over 20min. Slice the oyster mushrooms and cut off the root of enoki mushrooms. Mince the green onion and garlic.

2.

Grilled each side of the chicken slices on a frying pan (do not need to add oil) over medium heat for 1-2 minutes. When the surface turns golden yellow but the medium is not done yet, turn to low heat and cover with a lid until it is well done. Remove the chicken from the pan and set aside. 

 

3.

Use the leftover chicken sauce on the pan to stir-fry the mushrooms over medium heat. When the mushrooms turn soft, season it with 1tbsp of soy sauce and minced garlic. Then turn to low heat and stew the mushrooms. When it is nearly done, add in the butter to make the gravy thicker. Add in the minced green onion and stir-fry together before removing it from the pan. 

4.

Add half of the garlic butter mushrooms onto half a bowl of rice first. Then add in the chicken and the rest of the mushrooms. Lastly, finish up with chopped green onion. 

營 養 素 

_________________________________________

 

熱量                                         586.6  大卡

蛋白質                                       48.3  公克

脂肪                                           10.8  公克

碳水化合物                                75.1  公克

膳食纖維                                    10.9  公克        

鐵                                                 4.5 毫克

鈣                                               93.1  毫克

                                               126  毫克