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胡麻雞絲佐木耳小黃瓜  

 

Sesame salad with shredded chicken breast

 

 

食材準備時間 /    20 min

烹飪時間 /  8 min

準 備 食 材 / 

 

 

 

雞胸肉一片約160-180g

 

✓  一小匙橄欖油/酪梨油

 

✓ 玉米筍3-4

 

木耳2-3去蒂頭切片

 

一顆蒜頭切蒜末

 

胡麻醬汁調味料:蒜末、半匙麻油、醬油一大匙、香醋1-2小匙、芝麻醬2小匙。

 

 

 

 How to use a rice-cooker to make a juicy chicken breast? Here's another  low-carb meal that makes you feel full. Serve it with home-made sesame sauce to complete a refreshing high-protein dish. 

 

Ingredients: chicken breast 160-180g, 1 tsp of olive/avocado oil, minced garlic . ½ a cup of black fungus, 3-4 baby corns, 1-2 cucumbers. For sesame sauce: minced garlic, ½ a tbsp of sesame oil, 1 tbsp of soy sauce, 1-2 tsp of vinegar, 2 tsp of sesame paste.

 

 

1.

雞胸肉一片以鹽、橄欖油/酪梨油、蒜頭按摩醃製20分鐘以上。木耳2-3片去蒂頭切絲,玉米筍3-4條對切。小黃瓜1-2條去頭尾切條狀。

 

2.

雞胸入電鍋蒸10-15分鐘取出加冰塊放涼,用手撥成絲,玉米筍&木耳一同水煮2-3分鐘取出放涼,小黃瓜灑1-2小匙鹽按摩靜置10-15分鐘。

 

3.

自製胡麻醬汁:蒜末、半匙麻油、醬油一大匙、香醋1-2小匙、芝麻醬2小匙拌勻、喜歡辣的可以加點辣椒。沒有芝麻醬可以用杏仁醬/花生醬。

 

4.

將雞絲與水煮纖維加入碗中,倒入自調胡麻醬汁,拌一拌灑點白芝麻作為裝飾,完成簡單又美味的家常菜,一口接一口停不下來。

1.

Marinate the chicken breast with salt, garlic and olive/avocado oil for 20 min and above. Remove the stems of black fungus and cut into slices. Cut the baby corns into vertical halves. Cut the cucumbers into sticks and marinate with 1-2 tsp of salt for 10-15 min.

2.

Steam the chicken breast for 10-15min, then set aside to cool down. While waiting for it to cool down, boil the baby corns and black fungus for 2-3min. Then shred the chicken with hands. 

 

3.

Sesame soy sauce preparation: mix minced garlic, 1 tbsp of soy sauce, ½ a tbsp of sesame oil, 1-2 tsp of vinegar and 2 tsp of sesame paste until fully combined. You can add a little bit of minced chili as you prefer. If you don’t have sesame paste, you can substitute it with almond or peanut butter. 

4.

Add shredded chicken breast and boiled veggies into a bowl. Pour the sauce over and mix well. Sprinkle some white sesame on top for decoration. A healthy dish is ready to serve!

 

營 養 素 

_________________________________________

 

熱量                                          450  大卡

蛋白質                                        44  公克

脂肪                                         22.2  公克

碳水化合物                              18.1  公克

膳食纖維                                    8.9  公克        

鐵                                                  5  毫克

鈣                                              141  毫克