蛋白質&纖維每一餐，減重瘦身好簡單！蛋白質是你每餐都要攝取的其中一個重要營養素，可以幫助你增加飽肚感，穩定飯後血糖，以及增加肌肉。雞胸肉是眾多肉類中的最佳選擇，在同等份量下含有更少脂肪及更多蛋白質。在TLS裡，白烚雞胸肉從來不是一個選擇，我們為你提供美味及健康的雞胸肉食譜，以下是一個簡單及快捷的烹飪方法。
Protein & Fiber at every meal makes losing weight no big deal! Protein is one of the key nutrients you need each meal, it helps increase feeling of fullness, maintain blood sugar level after meal and build up muscles. Chicken breast is the best source among other meats, it contains less fat and more protein in the same portion size. In TLS, boiled chicken breast is never an option, we provide recipes for you to make the chicken breast healthy and delicious, here is a quick and easy way to get it ready.
📈食譜對應的TLS計劃 Corresponding TLS Program
7天排毒飲食計劃7-DAY DETOX
擊退脂肪計劃 14-DAY FAT SHREDDER
30日快速啟動30-DAY JUMP-START
速效減重 RAPID RESULTS
穩定進步計畫 SURE & STEADY
維持體重計劃 CONTINUED COMMITMENT
🥣份量 Servings
2人person
🥗食材 Ingredients
| 雞胸Chicken Breasts | 2件 |
| 特級初榨橄欖油或牛油果油
Extra Virgin Olive Oil or Avocado Oil |
1湯匙Tbsp |
| 鹽Salt | ½茶匙 tsp |
| 黑胡椒Black Pepper | ¼茶匙tsp |
| 大蒜Garlic | 1 瓣Clove, 切碎Minced |
| 蘑菇Mushrooms | 150克g, 切片Sliced |
| 意大利黑醋Balsamic Vinegar | 1湯匙Tbsp |
| 月桂葉Bay Leaf | 1片 |
| 百里香Thyme | ½茶匙tsp |
| 蔬菜高湯Vegetable Broth | ½杯Cup |
👨🍳做法 Method
- 以鹽和胡椒為雞胸調味。
Season chicken breasts with salt and pepper.
- 在煎鑊中燒熱橄欖油，以中大火煎雞胸一邊約3分鐘至金黃色
Heat oil in a heavy skillet and cook the chicken breasts over medium-high heat until nicely browned on one side, about three minutes.
- 加入大蒜。翻轉雞胸，撒上蘑菇。一邊煎煮，一邊搖動煎鑊，令蘑菇平均分佈和受熱。煮約3分鐘。
Add garlic. Turn the chicken pieces over and scatter the mushrooms on top. Continue cooking, shaking the skillet and redistributing the mushrooms to cook evenly. Cook for about three minutes.
- 加入意大利黑醋、蔬菜高湯、月桂葉和百里香。緊緊蓋上鑊蓋，以中大火煮約10分鐘。間中翻轉雞肉。
Add balsamic vinegar, broth, bay leaf and thyme. Cover and cook over moderately high heat for about 10 minutes. Turn the pieces occasionally as they cook.
- 用食物溫度計檢查雞肉，如何中心溫度達到165°F(74°C)便已煮熟。把雞肉轉移到盤子裡。不要蓋上鑊蓋，以小火烹煮醬汁約3-4分鐘。
Check chicken breasts with a meat thermometer; it’s done when the internal temperature reaches 165°F(74°C). Transfer the chicken to a warm platter. Let the sauce cook, uncovered, over low heat for about 3-4 minutes.
- 取走月桂葉。在雞肉上淋上醬汁和蘑菇，配上一大盤新鮮蔬菜或焗蔬菜。
Remove bay leaf. Pour the sauce and mushrooms over the chicken and serve with a large plate of fresh or roasted vegetables.
如果你想與我們分享你的TLS食譜，請立即將你的食譜發送私信至TLS 健康生活纖營計劃Facebook 專頁（https://www.facebook.com/tlsmhk/ ），或發送電郵至tls@markethongkong.com.hk。
If you want to share your TLS Recipes with us, please inbox your recipes through TLS Facebook (https://www.facebook.com/tlsmhk/ ), or email to tls@markethongkong.com.hk.
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