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蜜糖柠檬鸡

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Toh Yun Xuan

Singapore Heart Foundation

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(Contributed by Ms Toh Yun Xuan, Nutritionist at SHF)
 

Serves 份量: 6 人份
 

Ingredients 材料:

  • Chicken breast fillets, 900g 鸡胸肉柳,900克
  • Olive oil, 1 tbsp 橄榄油,1汤匙
  • Tomato paste, 2 tbsp 番茄酱,2汤匙
  • Chicken broth, 1½ cups 鸡汤,1½ 杯
  • Ground cinnamon, 2 tsp 肉桂粉,2茶匙
  • Pumpkin, 600g 南瓜,600克
  • Honey, 1 tbsp 蜜糖,1汤匙
  • Lemon, 1 whole (thickly sliced) 柠檬,一粒(切成厚片)
  • Garlic, 3 cloves (crushed) 大蒜,3瓣
  • Fresh Italian parsley, ¼ cup (chopped) 新鲜洋芫荽,¼ 杯(切碎)
  • Chinese parsley, ¼ cup (chopped) 芫荽,¼ 杯(切碎)
  • Ground cumin, ½ tsp 茴香粉,½ 茶匙
  • Ground turmeric, ½ tsp 姜黄粉,½ 茶匙
  • Freshly squeezed lemon juice, from 1 lemon 鲜榨柠檬汁(1粒柠檬)
  • Olive oil, 1 tbsp 橄榄油,1汤匙
  • Salt(Optional) 盐 (可选)
  • Pepper (Optional) 胡椒粉 (可选)

 

Method 做法:

 

1) Combine all the ingredients for the marinade and mix well.
将所有腌渍的材料混合搅拌好。

 

2) Add in the chicken fillet and toss to coat. Cover and refrigerate overnight.
加入鸡柳,确保鸡柳裹上腌渍汁。搅拌均匀后,盖好并隔夜冷藏。

 

3) Heat the olive oil in a saucepan and cook the marinated meat for 2 to 3 minutes on each side, or until golden. Then, transfer to a plate.
在平底锅里, 将橄榄油加热。一但油热,把腌渍隔夜的鸡肉倒入锅,再把鸡双两面各煎2-3分钟至金黄色。然后, 将鸡肉捞起。

 

4) Combine the tomato paste, broth, pumpkin, honey and cinnamon in a pot (big enough to add in the chicken) and bring it to a simmer.
将番茄酱、鸡汤、南瓜、蜜糖及肉桂粉倒入大锅中,加热炖煮。

 

5) Add in the cooked meat and cover with lemon slices. Reduce to a low heat and cook for another 25 minutes or until the chicken is cooked thoroughly.
加入煮熟的鸡肉,铺上柠檬片。用小火烹煮25分钟即可(或至鸡肉熟透即可)。

 

6) For additional flavouring, serve with salt and pepper seasoning.
额外的调味,加入盐及胡椒粉。

 

Note: Choose the “No Added Salt” option for the tomato paste.
选择‘不加盐’标签的番茄酱。

 

Compare the different brands of chicken broth and pick the one with the lowest sodium content.
寻找不同品牌的鸡汤做比较,并选用有较低钠含量的为健康选择。

 

Approximate Nutritional Analysis (Per serving) 每份量营养含量:

Energy 能量: 288.5 kcal 千卡

Fat 脂肪 (Saturated fat 饱和脂肪): 8.7g 克 (1.8g 克)

Protein 蛋白质: 35g 克

Carbohydrates 碳水化合物: 20.2g 克

Sodium 钠: 246.8mg 毫克

Fibre 纤维: 3g 克

Cholesterol 胆固醇: 86.4mg 毫克

 

Source: Singapore Heart Foundation. Reproduced with permission.

 



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