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蒜煎雞肉藜麥健康碗佐巴薩米克醋

 

Garlic grilled chicken breast quinoa bowl

with balsamic vinegar dressing

 

 

 

食材準備時間 /    15 min

烹飪時間 /  8 min

準 備 食 材 / 

 

 

✓雞胸肉一片約180g

 

✓藜麥40g

 

✓白花椰半朵

 

✓紫洋蔥1/4顆

 

✓一顆蒜頭切蒜末

 

✓紅椒1/4顆

 

✓蘑菇5-6顆

 

✓四季豆一把

 

✓油醋醬汁：一小匙巴薩米克醋5ml+一大匙橄欖油15ml。

 

 

 

 

A healthy and yummy mayfitbowl you can make without an oven! You can make a health bowl on the grill! Serve the dish with balsamic vinegar dressing, best for summer!

 

Ingredients: chicken breast 160-180g (sliced), 1bulb of garlic, olive/ avocado oil 1 tsp, ¼ of a purple onion (sliced), 1 cup of cauliflower, ½ a cup of mushrooms. ¼ of a red bell pepper, ½ a cup of green beans. For dressing: 1 tsp of balsamic vinegar, 1 tbsp of olive oil.

 
 

1.

雞胸肉橫切薄片以鹽、黑胡椒、蒜片、酪梨油/橄欖油醃製。紫洋蔥切絲泡冰水10-15分鐘(去除嗆味)、白花椰切小朵事先水煮2分鐘、蘑菇切片、紅椒切絲，四季豆去頭尾切段。

 

 

2.

香煎雞胸：平底鍋中火倒少許油煎雞肉兩面至金黃色，不時用鍋鏟按壓，轉小火慢煎，用鍋蓋加以悶熟，確認熟了起鍋。

 

3.

炒時蔬：平底鍋少許油炒紫洋蔥絲至透明色，下蘑菇、四季豆與少許水拌炒，加入煮過的白花椰、紅椒絲繼續拌炒至軟，以鹽、黑胡椒調味。

 

4.

擺盤，在半碗熟藜麥鋪上雞肉和時蔬，佐以半熟蛋和清爽油醋醬汁: 橄欖油與巴薩米克醋約3:1) 完成營養美味的健康午餐。

 

1.

Marinate the chicken breast with salt, pepper, olive oil and garlic. Slice the red bell pepper, purple onion, green beans and mushrooms, cut the cauliflower into bite-size. Soak the sliced purple onions in iced water for 10-15 min to get rid of its strong taste. Boil the cauliflower for 2 min.

2.

On a frying pan, grill the chicken breast on each side for 2 min until the surfaces turn golden. Then continue to grill over low heat. Use a turner to press on the chicken breast while grilling. Next, stick a chopstick into the chicken breast to check if it is done.

 

3.

Heat up 1 tsp of olive oil, fry the purple onions until translucent. Add the mushrooms, green beans and ½ a cup of water to stir-fry. Then add the boiled cauliflower and sliced red bell pepper and continue to stir-fry until soft. Season the dish with salt & pepper. 

4.

For the sauce, mix 1 tsp of balsamic sauce with 1 tbsp of olive oil. Serve the dish with a soft boiled egg and ½ a bowl of cooked quinoa. Enjoy your nutritious meal!!

 

營 養 素 

_________________________________________

 

熱量                                         592.1  大卡

蛋白質                                       52.6  公克

脂肪                                            22   公克

碳水化合物                                45.7 公克

膳食纖維                                     7.9  公克        

鐵                                                  4  毫克

鈣                                                56  毫克