海南雞飯

Hainan Chicken Rice

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材料:(四人分量)

新鮮或急凍任何雞種 1 隻 ( 2 至 3 斤)
鹽3 湯匙

Ingredients : (4 person portion)

Fresh or chilled chicken (around 1 - 2 Kg)
Salt 3 tbsp

 

雞飯製作材料

米 4 量杯 (160克 x 4)
清雞湯 250 克
蒜頭 4 小粒
香茅 1 棵
班蘭葉 3 片或適量

Ingredients for the chicken rice:

Rice 4 cups (160 g x 4)
Clear chicken broth 250 g
Garlic 4 small cloves
Lemongrass 1 stalk
Pandan leaf 3 pieces or as appropriate

 

海南雞飯醬汁:

姜蓉適量
黑醬油適量
辣醬料適量

Chicken rice sauces:

Crushed ginger as appropriate
Black soy sauce as appropriate
Chili sauce as appropriate

 

雞飯做法:

  1. 將蒜頭去皮取出蒜肉輕輕拍碎。
  2. 將蒜肉及米一同放入白鑊,加少許油炒香放入電飯煲。
  3. 然後加入雞湯及清水至電飯煲 4 杯米刻度。
  4. 最後加入香茅及班蘭葉,蓋上煲蓋按動電飯煲煮飯程式將飯煮好。

 

Method for chicken rice:

  1. Peel garlic skin, pat the garlic till crushed.
  2. Put the crushed garlic and rice together in a dry wok. Add a little cooking oil, fry till fragrant.  Place in rice cooker.
  3. Add in chicken broth and sufficient water to the rice cooker (up to the scale of 4 cups of rice).
  4. Add the lemongrass and pandan leaves.  Cover the rice cooker and press button to cook the rice till well done.

 

海南雞做法:

  1. 將原隻雞洗淨。
  2. 準備一鍋大滾水足夠將原隻雞完全蓋過,同時放入鹽。
  3. 將雞放入滾水裡,冚好蓋先煲約 15 分鐘後熄火,再焗約 20 分鐘,取出即放入冰水裡浸至雞完全冷卻。
  4. 然後將雞吊起吹乾最少 2 小時,斬件上碟。
  5. 將煮好雞飯再配上醬料,海南雞飯完成。

 

Method for chicken :

  1. Wash the chicken.
  2. Prepare a saucepan big enough to cover the whole chicken. Add sufficient water and salt and boil the water.
  3. Submerge the entire chicken in the boiling water, cover the lid and cook for 15 minutes.  Switch off flame and keep the chicken in covered saucepan for 20 minutes.  Remove chicken and immediately submerge it in ice water till chicken is cooled down.
  4. Hang the cooled chicken to airdry for at least 2 hours. Chop into pieces and place on plate for serving.
  5. Serve cooked chicken rice with the chicken rice sauces.

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營養分析:(每食用分量)

能量:696卡路里
蛋白質:51.5克
碳水化合物:32克
脂肪:37.9克
膳食纖維:0.9克

Nutrition analysis : (per serving)

Energy:696 kcal
Protein:51.5 g
Carbohydrates:32 g
Fat:37.9 g
Dietary fibre:0.9 g

營養學角度分析:

  1. 雞肉屬白肉,蛋白質含量高,脂肪含量較紅肉 (如豬、牛) 為低,是病患者接受治療或復原期間的建議蛋白質選擇。
  2. 白肉的味道偏清淡,適合因治療副作用令味覺出現鐵銹味的患者。
  3. 此食譜的脂肪量偏高,腸道較敏感的患者不宜大量進食。

中醫食療角度分析:

  1. 雞:味甘,性溫。入脾、胃經。具有溫中益氣,補精添髓的功效。感冒未癒者忌食。
  2. 米:味甘,性溫。具有溫中益氣,養胃和脾,除濕止泄的功效。