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香菇洋蔥炒雞腿佐半熟蛋、秋葵  

 

Onion-soy mushrooms and chicken stir-fry

with soft-boiled egg and okura

 

 

 

食材準備時間 /    15 min

烹飪時間 /  8 min

準 備 食 材 / 

 

 

 

雞腿肉一片約 160-180g

 

✓ 1/2洋蔥切絲

 

✓ 1/2彩椒切塊

 

香菇2-3片去蒂頭切片

 

一顆蒜頭切片

 

秋葵5-6根去蒂頭

 

水煮蛋2

 

.

A low-carb meal that makes you feel full. It has the good fats from chicken thigh and egg yolk. 

 

Ingredients: chicken thigh 160-180g, ½ an onion, ½ a bell pepper, ½ a cup of mushrooms, 1 clove of garlic, 5-6 pieces of okura, 2 soft-boiled eggs. 

 

1.

雞腿肉去皮以鹽、胡椒按摩醃製,建議一小時以上。一鍋水開中火煮秋葵(煮約2分鐘,撈起泡冰水)半熟蛋約7-8分鐘,泡冷水剝殼。

 

 

2.

平底鍋開中火,倒少許油,煎雞腿兩面至金黃,用筷子壓住可幫助受熱均勻,至裡面約八分熟盛起備用。

 

3.

鍋子剩餘的雞油別倒掉!下蒜頭與洋蔥炒香,加入香菇片、彩椒乾炒一會,加一匙米酒拌炒至香菇變軟,倒回雞腿翻炒,以一匙醬油調味起鍋。

 

4.

擺盤,香菇洋蔥炒雞腿搭配半熟蛋與水煮秋葵,完成低醣質、高蛋白午餐! 

1.

Remove the skin from the chicken thigh , cut into bite-size. Marinate with salt & pepper. Fridge for at least an hour (recommended). Slice the onion, garlic & mushrooms, bell peppers into pieces. Boil the okura in a pot for about 2 minutes, then remove from water and soak in cold water. Next, boil two eggs for 7-8 min, then soak in cold water and peel the shells.  

 

2.

Heat up a little bit of oil on a frying pan over medium heat, grill the chicken thigh on each side until the surfaces turn golden brown. Use a chopstick to press on the chicken thigh so that it can be cooked evenly. Then set aside.

 

3.

Use the chicken oil left in the pan, to stir-fry garlic & onions until fragrant. Then add the mushrooms and bell peppers and continue to stir-fry. Next, add 1 tsp of rice wine and keep stir-frying until the mushrooms turn soft. Return the chicken to the pan, season with 1 tsp of soy sauce, and continue to stir-fry.  

4.

Serve with the boiled okura and soft boiled eggs. A healthy low-carb meal is ready!

 

營 養 素 

_________________________________________

 

熱量                                       525.7  大卡

蛋白質                                     50.4  公克

脂肪                                         23.9  公克

碳水化合物                              28.2  公克

膳食纖維                                     6    公克        

鐵                                                5  毫克

鈣                                              132  毫克