識煮食譜|人氣廚師Oreo教煮西蘭花苗炒雞柳 易煮家常菜
發佈時間:23:59 2022-05-07
隨《星島日報》附送的食譜書《初夏滋味——健康「煮」意》,由人氣廚師Oreo教大家煮五款美味又健康的菜式,烹法簡單。
西蘭花苗炒雞柳 Stir-fried Baby Broccoli with Chicken
西蘭花苗口感脆嫩,含有大量葉綠素,與雞柳同炒,是下飯的美味小菜。
分量:2人份 需時:30分鐘
材料:
西蘭花苗 120克
雞胸肉 1件
蒜蓉 30克
油 適量
鹽 適量
雞胸肉醃料:
生抽 1湯匙
紹興酒 1湯匙
糖 1茶匙
鹽 1茶量
生粉 1茶匙
調味料:
蠔油 1湯匙
糖 適量
胡椒粉 適量
生粉 1茶匙
水 2湯匙
Ingredients:
Baby broccoli 120g
Chicken breast 1 pc
Minced garlic 30g
Oil some
Salt some
Marinade for chicken breast:
Say sauce 1 tbsp
Shaoxing liquor 1 tbsp
Sugar 1 tsp
Salt 1 tsp
Cornstarch 1 tsp
Seasoning:
Oyster sauce 1 tbsp
Sugar some
Ground pepper some
Cornstarch 1 tsp
Water 2 tbsp
做法:
1.雞肉切塊,加醃料醃15分鐘。
Cut the chicken into pieces and marinate for 15 minutes.
2.西蘭花苗洗淨及切塊。
Rinse the baby broccoli and cut into pieces.
3.西蘭花加鹽汆水4分鐘,撈起備用。
Blanch the broccoli with salt in boiling water for 4 minutes. Remove and set aside.
4.鑊內燒熱油,雞肉煎至8成熟,盛起。
Heat oil in a pan, fry the chicken until medium well, dish up.
5.鑊內燒熱油,爆香蒜蓉,加西蘭花苗、雞肉略炒。
Heat oil in a pan, saute the minced garlic until fragrant, add in broccoli and chicken and fry for a while.
6.調味料拌匀。
Mix the seasoning together.
7.調味料加入鑊內,與西蘭花苗、雞肉炒勻。
Pour the seasoning in the pan, mix well with the broccoli and chicken.
8.上碟即成。
Dish up and serve.
小貼士:
可用豬肉或海鮮取代雞胸肉。
Can use pork or seafood according to preference instead of chicken breast.