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生酮便當(四)- 香煎雞腿排、蔬菜烤蛋、蒜炒芥蘭
煎得金黃的雞腿排、 夾著融化起司的蔬菜烤蛋、清炒蒜頭芥蘭,有高品質的蛋白質、充足纖維、低碳水,顏色豐富美觀,這樣美美的便當不到30分鐘就能完成!
Course Main Course
Cuisine Chinese
Keyword 生酮便當
Prep Time 10 minutes minutes
Cook Time 20 minutes minutes
Total Time 30 minutes minutes
Servings 2
Calories 431kcal
Author Sophie
香煎雞腿排
- 2 塊 去骨帶皮雞腿排 boneless skin on chicken thigh
- 2-3 tbsp 醬油 soy sauce
- 1 tbsp 赤藻醣醇 erythritol
- 1 tbsp 米酒 rice wine
- 1 tsp 蒜末 minced garlic
- 1 tsp 白醋 vinegar
蔬菜烤蛋
- 60 g 菠菜 spinach
- 150 g 鴻禧菇 mushroom
- 5 顆 蛋 large eggs 去殼淨重50g
- 120 g 莫札瑞拉起司絲 shredded mozarella cheese
- 適量 黑胡椒 black pepper
- 適量 鹽 salt
蒜炒芥蘭
- 2 瓣 蒜頭 garlic
- 1 把 芥蘭
- 1/4 tsp 鹽 salt
Sodium: 902.6mg | Calcium: 310mg | Vitamin C: 67.1mg | Vitamin A: 3075IU | Sugar: 3.9g | Fiber: 3.9g | Potassium: 543.4mg | Cholesterol: 296mg | Calories: 431kcal | Monounsaturated Fat: 11.8g | Polyunsaturated Fat: 4g | Saturated Fat: 10.9g | Fat: 28g | Protein: 37g | Carbohydrates: 11.7g | Iron: 3.4mg