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打拋嫩雞花椰米炒蛋 

 

Spicy basil chicken and egg cauliflower fried rice

 

 

 

食材準備時間 /    15 min

烹飪時間 /  8 min

準 備 食 材 / 

 

 

 

 雞胸肉一片約160g

 

四季豆一把

 

✓ 玉米筍5-6條

 

兩顆蛋

 

1/4洋蔥切碎

 

1顆大蒜

 

九層塔一把

 

辣椒、鹽胡椒適量

 

冷凍花椰米一碗

 

 

Use whatever you have in the fridge to make a high protein and low carb meal! The spicy basil chicken can satisfy your heavy taste.

 

Ingredients: chicken breast 160-180g, a handful of green beans, 5-6 pieces of baby corn, 2 eggs, 1 clove of garlic, ¼ of an onion, appropriate amount of chili, salt & pepper, a handful of basil leaves, 1 bowl of frozen cauliflower rice.

 

1.

平底鍋倒少油熱鍋,煎炒雞肉至7分熟盛起備用。同一鍋再倒少許油,先炒花椰米至水分蒸發。

 

2.

接著,加入洋蔥、蒜頭、辣椒一起拌炒至香,加入玉米筍、四季豆、菇類雞胸翻炒。

 

3.

倒入一大匙醬油,並將雞肉倒回,下兩顆蛋拌炒至蛋液8分熟,加一匙黑胡椒和一把九層塔翻炒盛起。

 

 

1.

Heat up 1 tsp of oil on a frying pan, grill the chicken breast until the surface turns slightly golden brown. Set aside for later use. Add another 1 tsp of oil on the same frying pan, stir-fry the cauliflower rice until water evaporates.

 

2.

Then add the minced onion, garlic and chili into the cauliflower rice, and stir-fry together until fragrant. Next, add the baby corns and green beans. 

 

3.

Season the fried rice with 1 tbsp of soy sauce and return the chicken into the pan. Crack two eggs into it and stir well. Lastly, season it with 1 tsp of black pepper and a handful of basil leaves, and continue to stir fry. Remove the dish from the pan and you can enjoy your meal!

營 養 素 

_________________________________________

 

熱量                                       432.3  大卡

蛋白質                                     50.4  公克

脂肪                                         14.6  公克

碳水化合物                              25.6  公克

膳食纖維                                    8.1 公克        

鐵                                                2.9 毫克

鈣                                              131  毫克

鎂                                                   6 毫克