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蒜味檸香香料烤雞腿佐時蔬藜麥飯

 

Quinoa salad with lime-curry grilled chicken leg

and roasted veggies

 

 

食材準備時間 /    15 min

烹飪時間 /  28 min

準 備 食 材 / 

 

 

雞腿肉一片180-200g

 

✓ 南瓜60g

 

1/4顆彩椒

 

1/4顆洋蔥

 

一杯花椰菜

 

香菇2-3片

 

一顆大蒜

 

藜麥一杯

 

小黃瓜1/2條

 

✓調味料:適量鹽胡椒、咖哩粉、孜然粉、紅椒粉、義式香料(羅勒/迷迭香)、檸檬汁、橄欖油/酪梨油一匙。

 

A yummy and nutritious lime grilled chicken, served with colorful veggies and quinoa rice.

 

Ingredients: chicken leg 180-200g, pumpkin 60g, ¼ of a bell pepper, ¼ of an onion, 1 cup of broccoli, 2-3 slices of mushrooms, 1 clove of garlic, 1 cup of quinoa, ½ a cucumber. Seasoning: appropriate amount of salt and pepper, curry powder, cumin powder, paprika powder , Italian seasoning (basil or rosemary), lime juice and 1 tsp of olive/ avocado oil.

 
 

 

1.

雞腿肉一片斷經絡,去多餘油脂,以鹽、胡椒、咖哩粉、大蒜、羅勒、適量檸檬汁均勻按摩,醃製20分鐘以上,表面噴適量油,烤箱180-200度烤25分鐘左右(依雞腿厚度調整) 。藜麥洗淨入電鍋蒸40分鐘。

 

2.

等待同時,切喜好的蔬菜&菇類(南瓜、彩椒、花椰菜、香菇、洋蔥)呈易入口小塊狀,灑鹽、胡椒、孜然粉、紅椒粉、淋上酪梨油,180-200度烤10-15分鐘。

 

3.

小黃瓜切小丁,將煮熟的藜麥拌入烤得上色的五彩時蔬和小黃瓜塊,⚠️烤雞的精華油脂不要浪費直接拌入!擺上表皮酥脆的檸香咖喱烤雞腿,擠上剩餘的檸檬汁,完成美味可口的一餐

 

 

1.

Marinate the chicken leg with salt, pepper, curry powder, basil leaves and garlic for at least 20 min. Spray some oil on the surface, grill in the oven at 180-200c for about 25 minutes (adjust the timing according to the thickness of chicken legs). Rinse the quinoa and cook in a rice cooker for 40 min.

2.

Prepare the veggies and mushrooms while waiting. Cut the pumpkin, bell peppers, broccoli, mushrooms and onion into bite-size, and season them with salt, pepper, cumin powder and paprika powder. Then drizzle some avocado oil over, and roast in the oven at 180-200c for 10-15 min. 

 

3.

Cut the cucumber into cubes. Mix the quinoa rice, colorful veggies and cucumber together, and stir well. Don’t waste the extract oil from grilled chicken! Mix it with the quinoa salad. Next, place the lime-curry grilled chicken on top, and squeeze some left over lime juice over it. A yummy dish is ready!

 

 

營 養 素 

_________________________________________

 

熱量                                         726.4  大卡

蛋白質                                       45.7  公克

脂肪                                           32.1  公克

碳水化合物                                65.4  公克

膳食纖維                                   15.9  公克        

鐵                                                12  毫克

鈣                                               212  毫克