Garlic & Thyme Chicken with Cucumber Yoghurt Sauce 百里香蒜蓉鸡配黄瓜酸奶酱

Recipe contributed by Ms Alyssa Chee, former Dietitian at Singapore Heart Foundation.
食谱由新加坡心脏基金前营养师朱佩儿小姐提供。

Using herbs instead of salt in cooking helps to lower your sodium intake. High sodium intake is linked to an increased risk of cardiovascular and renal diseases. The yoghurt sauce in this recipe can also be paired with other meats such as fish.
烹饪时用香草代替盐有助于降低钠的摄入量。摄入高量的钠会增加患心血管和肾脏疾病的风险。本食谱中的酸奶酱也可以搭配鱼等其它肉类。

Serves 分量: 4 人份
Ingredients 材料:

For chicken 鸡肉:

  • Skinless chicken breast, 4 pieces (about 450g in total)
    去皮鸡胸肉,4块 (共约450g)
  • Garlic (minced) 3 cloves
    大蒜 (蒜末),3瓣
  • Thyme (fresh or dried), 2 tsp
    百里香 (新鲜或干),2茶匙
  • Paprika powder, 2 tsp
    红椒粉,2茶匙
  • Lemon juice, ¼ cup
    柠檬汁,¼杯
  • Salt/lower sodium salt (optional), ½ tsp
    盐/较低钠盐 (选用),半茶匙
  • Soybean oil, 1 tbsp
    大豆油,1汤匙

For sauce 酱汁:

  • Low fat unsweetened yoghurt, 1 cup
    低脂无糖酸奶,1杯
  • Medium cucumber (chopped), ½
    中等黄瓜 (切块),半条
  • Garlic (minced), 1 clove
    大蒜 (蒜末),1瓣
  • Fresh mint (chopped) (optional), 1 tsp
    新鲜薄荷 (切碎) (选用),1茶匙
  • Fresh parsley (chopped) (optional), 1 tsp
    新鲜欧芹 (切碎) (选用),1茶匙

Method 做法:

  1. Combine the chicken breast, garlic, thyme, paprika powder, lemonjuice and salt in a bowl and marinate for at least 2 hours.
    将鸡胸肉、大蒜、百里香、红椒粉、柠檬汁和盐放入碗中拌匀,腌制至少2小时。
  2. Preheat the oven at 180°C.
    将烤箱预热至180°C。
  3. Place the marinated chicken breast on a baking tray lined with baking paper or aluminium foil.
    在烤盘铺上烘焙纸或铝箔纸,将腌制好的鸡胸肉放在烤盘上。
  4. Lightly brush the chicken breast with some soybean oil and bake for about 30 minutes until they are cooked.
    在鸡胸肉上轻轻刷上一些大豆油,烤30分钟左右至鸡胸肉熟透。
  5. To make the sauce, combine yoghurt, cucumber, garlic, mint and parsley in a bowl. Mix well.
    制作酱汁时,将酸奶、黄瓜、大蒜、薄荷和欧芹放入碗中拌匀。
  6. Plate the cooked chicken breast with the yoghurt sauce at the side.
    将烤熟的鸡胸肉放置于盘子,酸奶酱倒在旁边。
  7. Serve with some crusty bread and salad or cooked vegetables to complete your meal.
    配上一些面包、沙拉或蔬菜,尽情享用您丰盛的一餐。

Nutrients per serving 每份营养
Energy 能量: 150 kcal 千卡
Protein 蛋白质: 18 g 克
Fat (Saturated fat) 脂肪(饱和脂肪): 5.6 g 克 (1.2 g 克)
Carbohydrate 碳水化合物: 7 g 克
Sodium 钠: 254 mg 毫克
Cholesterol 胆固醇: 43 mg 毫克
Dietary fibre 膳食纤维: 1 g 克