星期四, 1月 24, 2013

[通少健康食譜]香滑雞柳白裡紅 (Chicken with radish and goji berries)


按此列印食譜 (Print Recipes)
檔案密碼是 (Password): tony

[Prep 準備: 15 minutes | Cook 烹調: 20 minutes| Serve 份量: 4 | Calories 熱量: 260 per serving ]
http://tonykarenkitchen.com/
.: 簡介 Info:.
 photo th113_.gif今日同大家分享一個比較簡單而又健康嘅菜式
冬天白蘿蔔當造, 大家應該比較容易買到又靚又多汁既白蘿蔔, 唔需要怕佢寒涼的, 薑有去寒作用,  photo onion2064.gif加啲薑去炒就唔需要擔心, 白蘿蔔超低卡, 所以用佢來填肚真是一個不錯的選擇
而雞肉方面, 我會用無皮無骨的雞柳, 當雞無皮時, 佢可以話十分低卡的, 如果大家買唔到,  photo onion2046.gif可以買啲雞鎚, 自己去皮去整都得
而加杞子是我的新嘗試,  photo onion2073.gif估唔到味道非常好啊, 甜甜地, 又健康, 仲好補眼添
記得試過我任何食譜, 都可以去我facebook page 刊登你作品啊

.: 材料 Ingredients :. 
1- 無皮雞柳400克, 切件 (Skinless chicken fillet, cut into pieces, 400g)
2- 白蘿蔔1條, 約300克, 去皮, 切條 (1 radish, peeled, shredded, about 300g)
3- 中型洋蔥半個, 去衣, 切 (1/2 medium onion, peeled, cut into pieces)
4- 乾杞子2湯匙, 浸軟 (Dried Goji Berries, 2 tbsp, soaked)
5- 甜椒(任何顏色)1個, 去囊, 切粒 (1 bell pepper (any color), core removed, diced)
6- 蒜蓉1湯匙 (Minced garlic, 1 tbsp)
7- 雞湯半杯, 約150毫升 (Chicken broth 150ml)
8- 薑片2塊, 切絲 (Ginger root, 3 slices, shredded)
9- 冰糖10克 (Rock sugar, 10g)

.: 汁料 Sauce Mixture :. 
1- 蠔油1湯匙 (Oyster sauce, 1 tbsp)
2- 粟粉1湯匙 (Corn starch, 1 tbsp)
3- 凍水1湯匙 (Cold water, 1 tbsp)

.: 做法 Directions :.  
Step 1:
  
雞 柳用"
通少中式醃肉法" 醃15分鐘備用, 易潔鑊用大火落1/2湯匙油起鑊, 將雞肉兩面煎至微黃
Marinade the chicken with "
Tony's Marinade Method".  Heat the non-sticky pan with 1/2 tbsp of oil over high heat until hot. Add in the chicken.  Pan-fry both side of the chicken until lightly brown.

Step 2: 

加入蒜頭, 青椒和洋蔥連1/3茶匙鹽炒至雞肉熟透(約8分鐘), 盛起隔油備用 
Add in the garlic, green pepper and onion with 1/3 tsp of salt. Stir-fry the ingredients until the chicken is fully cooked (about 8 minutes).  Put the ingredients in a sieve over a bowl.  Put it aside.

Step 3:
 
鑊洗淨抹乾, 用大火落1/2湯匙油起鑊, 加入薑絲炒香(約1分鐘), 加入白蘿蔔炒2分鐘, 加入雞湯和冰糖, 轉中火, 蓋頂炆6分鐘或至蘿蔔腍身
Clean the pan and dry it well.  Heat the pan with 1/2 tbsp of oil over high heat until hot.  Add in the shredded ginger.  Pan-fry it until it is fragrant (about 1 minute).  Add in the radish and stir-fry for 2 minutes.  Add in the chicken broth and the rock sugar.  Turn the heat to medium.  Cover and simmer for 6 minutes or until the bitter melon is soft.

Step 4: 

最後加入先前已炒熟的雞肉, 青椒, 洋蔥, 杞子兜勻煮熱, 再逐少加入已混合好的汁料將汁煮杰, 上碟即成
Add in the cooked chicken, green pepper, onion, and goji berries.  Mix it well and add in the sauce mixture (mixed) until the sauce is thickened.  Dish it up and serve it in hot.
 
.: 小貼士 Cook's notes :.
1- 雞肉要多汁好味, 一開始不要翻動太多, 要等兩面煎封好, 才好開始炒它, 想快熟一點, 加可以加1-2湯匙, 蓋頂炆2-3分鐘  
2- 白蘿蔔加點冰糖, 更能帶出它的鮮甜味
 
3- 炆完蘿蔔看看是否有約1碗水的汁料, 如果過多則可以倒走一點才進行下一步驟, 相反就要加點熱水補充
4- 不要一次過下所有汁料, 落少少看看稀杰程度, 若夠杰就不用再加了
5- 蘿蔔不要切得太粗, 約3-5mm厚就最好, 否則就很難熟透

http://tonykarenkitchen.com/
1- Pan-fry both side of the chicken before stir-fry it.  It will help to lock the moist in the chicken.
2- Rock sugar will enhance the radish flavor

3- It should remain about 1 cup of sauce after simmering the radish.  Otherwise, adjust the sauce accordingly.
4- Do not add the sauce mixture in one shot.  Add small quantity and check if the sauce is thickened.  Add more only if necessary.
5- It will easy to cook through the radish if it is cut into 3-5mm thickness.

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