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辣味匈牙利優格烤雞胸

Spicy paprika yogurt-marinated roasted chicken breast

with guacamole

 

 

 

食材準備時間 /    15 min

烹飪時間 /  20 min

準 備 食 材 / 

 

 

 

雞胸肉一片約160-180g

 

一匙無糖優格約40g

 

✓ 一顆蛋

 

半顆酪梨

 

半顆番茄丁

 

1/4顆紫洋蔥丁

 

蘿蔓沙拉葉

 

 

半條小黃瓜

 

調味料:一匙黃芥末、一匙辣味西班牙紅椒粉、義式香料如迷迭香/百里香。

 

 

 

 

A delicious chicken marinade recipe for tender and juicy roasted chicken!

The mild spiciness can satisfy your craving for strong flavoured food. Serve it with avocado salad, and it can be an easy satisfying lunch!

 

Ingredients: Chicken breast 180g, 1 large spoon of sugar-free yogurt (40g), an egg,  ½ an avocado, ¼ of a purple onion, ½ a tomato, ½ a cucumber, Romaine lettuce, lime juice. Seasoning: 1 tsp of mustard sauce, 1 tsp of paprika powder, 1 tsp of Italian seasoning such as thyme or rosemary, appropriate amount of olive oil .


 

1.

雞胸洗淨切成柳狀。製作醃料:在碗中加入一大匙無糖優格、一匙鹽胡椒、一匙黃芥末、一匙辣味西班牙紅椒粉、適量橄欖油、義式香料,用小湯匙拌勻,將雞肉放入碗中均按摩,建議冷藏醃製1-2小時以上較入味。

 

 

2.

雞肉醃製完成後,以烤箱170-180度烤約20分鐘左右即可上桌。

 

3.

美味酪梨醬做法:酪梨剖開去籽,加入蕃茄&紫洋蔥丁,灑鹽、胡椒,淋適量檸檬汁用小叉子壓成泥拌勻。

 

4.

美味烤雞搭配沙拉葉、半熟水煮蛋、清爽酪梨醬就是非常美味豐盛的夏日午餐!

 

1.

Slice the chicken breast. Prepare the marinade: add 1 tbsp of sugar-free yogurt, 1 tsp of salt & pepper, 1 tsp of mustard sauce, 1 tsp of paprika powder, 1 tsp of Italian seasoning such as thyme or rosemary and appropriate amount of olive oil into a bowl and mixed well. Soak the chicken in the marinade and fridge for at least 1-2hr. 

 

2.

Preheat the oven to 180-200C. Grill for around 20 min at 170-180c.

 

3.

For the guacamole dressing : deseed the avocado, then add the avocado, diced tomato  and diced onion into a bowl, season with salt, pepper and lime juice. Smash the avocado with a fork and mix everything together.

4.

Serve the chicken with guacamole, Romaine lettuce and a soft-boiled egg. Enjoy your lunch!

 

營 養 素 

_________________________________________

 

熱量                                          496  大卡

蛋白質                                       50.3 公克

脂肪                                         18.5   公克

碳水化合物                               33.8  公克

膳食纖維                                   12.6  公克        

鐵                                                 7   毫克

鈣                                              207  毫克