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薑絲嫩煎雞佐烤彩椒、蔥花蛋 

 

Ginger Grilled chicken breast with roasted bell peppers and eggs.

 

 

 

食材準備時間 /    15 min

烹飪時間 /  28 min

準 備 食 材 / 

 

 

 

✓一片手掌大小雞胸切小塊

 

✓1-2 片薑切絲

 

✓紅黃彩椒各半顆切塊

 

✓小黃瓜半條切片

 

✓兩顆蛋

 

✓1-2根蔥切蔥花

 

✓調味料:鹽胡椒適量、橄欖油一大匙、義式香料一匙。

 

 

 

Tender chicken with the fragrance of ginger, serve with Italian-style roasted bell peppers and eggs. This dish has high protein, high fibre and low carb! 

 

Ingredients: 1-2 slices of ginger, 1 slice of chicken breast (palm size), red and yellow bell peppers ½ each, ½ a cucumber, 2 eggs, 1-2 green onions. Appropriate amount of salt and pepper, Italian seasoning and 1 tbsp of olive oil.

Preparation: Cut the ginger into thin slices. Cut the chicken breast into bite-size and marinate with 1 tsp of salt for 15-20 min. Remove the seeds of bell peppers and cut into pieces. Slice the cucumbers. Crack 2 eggs into a bowl, then add 1 tsp of salt and a handful of green onions, and mix well. 

 


 

1.

紅黃彩椒塊放在烤盤上,灑點鹽胡椒、義式香料,淋上一匙橄欖油,入烤箱180-200度烤25-30分鐘左右。

 

2.

平底鍋倒少許橄欖油,中小火煸香薑絲,下雞肉一面煎1-2分鐘至表面呈金黃色,蓋上鍋蓋鍋火悶3-4分鐘至熟化盛起。

 

3.

平底鍋倒少許橄欖油,下蔥花蛋液,拌炒至約呈7-8分熟盛起。

 

4.

嫩煎雞肉搭配烤時蔬、蔥花蛋與切片小黃瓜,完成健康的自製午餐。

1.

Line the bell peppers on a baking tray. Sprinkle some salt, pepper and Italian seasoning on top. Drizzle 1 tsp of olive oil. Bake in the oven at 180-200c for 25-30min.

2.

Add a  little oil on the frying pan, fry the sliced ginger over low-medium heat until fragrant. Then grill the chicken for 1-2 min each side until the surfaces turn golden brown. Cover with lid and turn the heat off, wait for 3-4 min until it's well-cooked inside.

 

3.

Add a little oil on the frying pan, pour the egg mixture and stir slowly until the egg turns solid.

4.

Serve the chicken with roasted veggies, sliced cucumber and scrambled eggs. Enjoy your home-made healthy lunch!

 

營 養 素 

_________________________________________

 

熱量                                         494.1  大卡

蛋白質                                         53  公克

脂肪                                          24.8  公克

碳水化合物                               14.5  公克

膳食纖維                                    5.6  公克        

鐵                                               5.4  毫克

鈣                                              157  毫克