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低碳水化合物鸡炒片锅饭(视频)

当你需要一个简单的鸡肉晚餐时,整个家庭都会喜欢,它不会比这款低碳水化合物鸡肉炒片锅粉更好。

PIN Low-Carb Chicken Stir-Fry Sheet Pan Meal to make it later!

Watch the video to see if you might like to make
低碳水化合物鸡肉炒片锅饭店!

我是一个粉丝red and green foods for the holidays和这个Low-Carb Chicken Stir-Fry Sheet Pan Meal是如此美妙的红色和绿色,似乎是完美的Friday Favoritespick this week! And this recipe has been such a favorite! It’s been hugely popular on the blog, and I have made it quite a few times myself for a quick-and-easy dinner.

服用通常会进入鸡肉的所有成分的想法,并在热烤箱中烹饪纸锅饭,刚刚突然进入我的脑海。我用杰克和卡拉制作了低碳水化合物鸡肉炒片锅粉,以获得时间右。

And then before I had a chance to post it I sawa very similar recipe上e day in a Facebook group where bloggers share each other’s recipes! And when I clicked through to look at that recipe I saw that it had been adapted fromsomeone else也是,所以我开始觉得真的很少有原创烹饪想法!但即使它没有成为所有原创的,那么这个低碳水化合物鸡肉炒片锅饭绝对是炸弹!这不可能更容易或更美味,我甚至会敢打赌,你家里的每个人都会吞噬它。

Check outLow-Carb and Keto Sheet Pan Meals for Easy Family Dinnersfor even more tasty ideas for sheet pan meals!

低碳水化合物鸡肉炒片锅膳食过程照片拼贴画

How to Make Low-Carb Chicken Stir-Fry Sheet Pan Meal:

(向下滚动以获得完整的可打印配方与营养信息。)

  1. 修剪3无骨,无皮的鸡胸肉,切成至少1英寸的方形。
  2. 混合酱油,不加糖的米醋,Monkfruit甜味剂(affiliate link), agave or maple syrup, sesame oil, and garlic powder to make the marinade.
  3. Put chicken in a Ziploc bag with half the marinade and let it marinate at least 4 hours (or all day while you’re at work.)
  4. 当您准备好烹饪时,用铝箔覆盖烤盘并将其预热在烤箱中
  5. Drain the chicken, then spread it out on the sheet pan and let chicken start to cook in the oven.
  6. While the chicken cooks, trim sugar snap peas and cut the red bell peppers into same-size pieces. Toss vegetables with some peanut oil.
  7. After chicken has cooked 8 minutes, arrange the veggies around the chicken pieces on the baking sheet.
  8. Cook 12 minutes more, or until chicken is cooked through and lightly browned.
  9. Brush chicken and veggies with the remaining marinade.
  10. 提供炎热和吞噬!

使它成为低碳粉用餐:

这会很棒The BEST Easy Cauliflower Rice with Garlic and Green Onions在低碳粉粉的一侧。

更多Low-Carb Chicken Cooked in the Oven:

低碳皮脂薄饼披萨鸡肉烘烤〜Kalyn的厨房
三步多味意大利烤鸡〜有益健康的百胜
Low-Carb Baked Chicken Nuggets with Mustard, Almond, and Parmesan〜Kalyn的厨房
21个令人敬畏的低碳水化合物鸡翅食谱~ All Day I Dream About Food
来自Kalyn的厨房的最好的低碳水化合物烤鸡肉食谱〜Kalyn的厨房

Low-Carb Chicken Stir-Fry Sheet Pan Meal

Low-Carb Chicken Stir-Fry Sheet Pan Meal

Yield 4份
准备时间 20分钟
Cook Time 20分钟
Total Time 40minutes

当你需要一个简单的鸡肉晚餐时,整个家庭都会喜欢,它不会比这款低碳水化合物鸡肉炒片锅粉更好。

配料

  • 3无骨,无皮鸡胸肉,修剪并切成至少1英寸的方形
  • 2red bell peppers
  • 2cups sugar snap peas
  • 1 1/2 T花生油
  • 1-2 T芝麻,最好是黑色

Marinade成分:

  • 1/3 cup soy sauce (gluten-free if needed)
  • 2 t无仲裁(不加糖)米醋
  • 2T low-carb sweetener of your choice (see notes)
  • 1吨芝麻油
  • 1/2 tsp. garlic powder

说明

  1. Trim the chicken breasts and cut into pieces at least 1 inch square.
  2. 结合酱油,米醋,甜叶菊,龙舌兰或枫糖浆,芝麻油和大蒜粉。
  3. 将鸡肉放入Ziploc袋中,并倒入腌料的一半。让鸡肉在冰箱里腌至少4小时(或者整天你在工作时会更好。)
  4. 当您准备好烹饪时,用箔盖上一个大型烤盘,然后将其放入烤箱中,让PAN热,同时烤箱加热至425F / 220℃。
  5. 将腌制的鸡肉放在放在水槽中的漏勺中。
  6. 从烤箱中取出热烤盘,将鸡块涂抹在表面上(因此碎片不接触)。将烤盘放入烤箱中并煮鸡8分钟。
  7. While the chicken cooks, trim ends of the sugar snap peas. Cut out the core and seeds of the red bell peppers and discard; then cut peppers into strips about the same thickness as the sugar snap peas.
  8. 将蔬菜放入碗中并与花生油折腾。
  9. 8分钟后,从烤箱中取出锅并将蔬菜放在鸡周围,试图让每个蔬菜片尽可能多地接触锅。
  10. 将烤箱送回烤箱并烹饪约12分钟,或直到鸡肉煮熟并轻轻褐色。
  11. 用剩余的腌料煮熟的鸡肉和蔬菜,撒上黑色芝麻。发热。

Notes

我们最初使用甜叶菊颗粒状甜味剂(affiliate link) with agave nectar for this recipe, but now I would just use金色蒙克果甜味剂(affiliate link). Use any combination of sweeteners that you prefer.

This recipe was created by Kalyn and tested with bothJake卡拉

Nutrition Information:

Yield:

4GydF4y2Ba

服务大小:

1

Amount Per Serving: Calories:312 总脂肪:14G. 饱和脂肪:3G 不饱和脂肪:10G Cholesterol:77mg 钠:1227.mg Carbohydrates:11G. 纤维:4G 糖:6G Protein:34G.

营养信息由Crecipe插件自动计算我使用。我不是营养师,不能保证100%的准确性,因为许多变量会影响这些计算。

If you make this recipe I'd love to hear how it turns out.留下星级评级or share on social media with the hashtag#kalynskitchen.那thanks!

低碳水化合物饮食/低血糖饮食/南海滩饮食建议:
Even if you use the one tablespoon of agave or maple syrup, the amount of added sugar per serving is minimal here (and you’re only eating the small amount of the marinade that sticks to the meat and veggies.) Even though they have a slightly sweet flavor, red bell peppers and sugar snap peas are both pretty low in carbs, so this should be approved for low-carb and low-glycemic diets. I’d eat this for any phase of the South Beach Diet, although you might want to use all Stevia in the marinade if you’re doing Phase One.

查找更多的食谱:
Use纸锅粉s找到更多的食谱。使用williamhill威廉希尔 照片索引页面查找更多适用于特定饮食计划的食谱。要么在Pinterest上关注Kalyn的厨房to see all the good recipes I’m sharing there.

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    46.评论s on “Low-Carb Chicken Stir-Fry Sheet Pan Meal (Video)”

  1. 我认为这将变成一个装订!每个人都喜欢它,很少包括在内!你的食谱很容易跟随,对于那些经常不“结果”的创作,这些都会击中标记!配有花椰菜米饭,救了一些腌料来赛季。

  2. Do you know what I can use instead of peanut oil for the low carb chicken stir fry pan? My son is allergic to peanuts.

    • 任何中性调味的油都会好的这个配方。我不会像橄榄油一样使用强烈味的油。如果你有的话,我可能会使用鳄梨油,但是使用你拥有的任何东西。

  3. 优秀的低碳粉用餐!我甚至没有想念我通常用炒菜的米饭。我喜欢味道和鸡肉/蔬菜组合。谢谢!

  4. 也许是一个愚蠢的问题,但为了“非厨师”的利益,你是什么意思“修剪”皮肤,无骨鸡胸肉。当他们是皮肤和无骨的时候,有什么可以修剪?

    • 最无骨,皮肤鸡胸肉有一些脂肪,血管或肌腱,即我喜欢修剪。我修剪了看起来难看的一切。(我注意到一些不这样做的博主,所以也许我只是富裕。但我不喜欢那里用那东西吃掉它们。)

      • 我知道,对吧?如此粗糙的看!这看起来难道迫不及待地想在这个Covid 19流行病中尝试用冰箱中的物品。

    • 海蒂希望你喜欢!

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