Walnut Crusted Chicken with Quinoa Salad 核桃酥皮烤鸡胸肉 + 藜麦沙拉

Recipe contributed by Ms Alyssa Chee, Dietitian of Singapore Heart Foundation
食谱由新加坡心脏基金营养师朱佩儿贡献

Serves 分量: 4 人份
Ingredients 材料:

For chicken鸡肉:

  • Dijon mustard, 1 tbsp 法式芥末酱,1汤匙
  • Garlic, minced, 1 clove 大蒜,切碎,1瓣
  • Lemon juice, 1 tsp 柠檬汁,1茶匙
  • Fresh/dried rosemary, chopped, 1 tsp 新鲜/干迷迭香,剁成碎末,1茶匙
  • Honey, 1 tsp 蜂蜜,1茶匙
  • Lower sodium salt (optional), ½ tsp较低钠盐(可选),半茶匙
  • Unsalted walnuts, finely chopped, 5 tbsp 无盐核桃,切碎,5汤匙
  • Olive oil, 1 tsp 橄榄油,1茶匙
  • Skinless chicken breast, 4 pcs 去皮鸡胸肉,4块

For salad dressing沙拉酱:

  • Olive oil, 1 tbsp 橄榄油,1汤匙
  • Balsamic vinegar, 1 tbsp 香醋,1汤匙
  • Lower sodium salt (optional), ½ tsp 较低钠盐(可选),半茶匙
  • Black pepper, ½ tsp 黑胡椒粉,半茶匙

For salad沙拉:

  • Raw quinoa, ¼ cup 生藜麦,¼杯
  • Water, 1 cup 水,1杯
  • Onion, thinly sliced, ½ 洋葱,切成薄片,半个
  • Cherry tomatoes, halved, ½ cup 小西红柿,切成两半,半杯
  • Medium cucumber, cut into small cubes 中等黄瓜,切成细丁

Method 做法:
For chicken鸡肉:

  1. Preheat the oven to 190°C.
    将烤箱预热至190°C。
  2. Combine the mustard, garlic, lemon juice, rosemary, honey and salt in a bowl to form a paste.
    将芥末、大蒜、柠檬汁、迷迭香、蜂蜜和较低钠盐放入碗中,搅拌成糊状。
  3. In another bowl, combine the walnuts and olive oil.
    在另一个碗中混合切碎的核桃和橄榄油。
  4. Line a baking tray with baking paper.
    在烤盘上铺上烘焙纸。
  5. Place the chicken breasts on the baking sheet. Spread the mustard mixture over the chicken breasts and sprinkle with the walnut mixture, pressing to adhere.
    将鸡胸肉放置于烤盘上。将芥末酱涂抹在鸡胸肉上,再撒上核桃混合物,压至粘住。
  6. Bake for about 15-20 minutes until the chicken breasts are cooked through (baking time depends on thickness of the chicken).
    烘烤15-20分钟左右,直到鸡胸肉熟透(烘烤时间取决于鸡肉的厚度)。
  7. Remove from heat and set aside.
    从烤箱中取出鸡胸肉,放置一边备用。
  8. For salad dressing沙拉酱:

  9. Combine ingredients for salad dressing in a small glass jar. Shake to mix well and then set aside.
    在小玻璃瓶中混合沙拉酱的配料。摇晃以混合均匀,然后放置一边备用。
  10. For salad沙拉:

  11. Bring water to a boil and then add quinoa. Simmer quinoa for about 12 to 15 minutes till soft. Drain and spread onto a tray to allow quinoa to cool and dry.
    把水烧至煮沸,然后加入藜麦, 并用文火慢炖藜麦12-15分钟左右至熟软。沥干水分,平铺在托盘上,待藜麦冷却、晾干。
  12. In a bowl, combine onions, tomatoes, cucumber, quinoa and dressing. Toss to mix well.
    在一个碗里,混合洋葱、小西红柿、黄瓜、藜麦和沙拉酱。搅拌均匀。
  13. To serve用餐方式:

  14. Place the chicken breast and quinoa salad on a plate and serve.
    将鸡胸肉和藜麦沙拉放置于盘子即可食用。

Nutrients per serving 每份营养
Energy 能量: 312kcal 千卡
Protein 蛋白质: 29.9g 克
Fat (Saturated fat) 脂肪(饱和脂肪): 12.7g 克 (1.7g 克)
Carbohydrate 碳水化合物: 18.5g 克
Sodium 钠: 412mg 毫克
Cholesterol 胆固醇: 65.9mg 毫克
Dietary fibre 膳食纤维: 3.1g 克

In celebration of SHF’s Golden Jubilee year, we created three recipes using food in the shade of gold and orange, which is excellent for your heart health!
为庆祝新加坡心脏基金的50周年,我们利用了金色与橘色的材料创造这些有利心脏健康的食谱。