蒜香雞柳 Crunchy Garlic Chicken

Serves: 4

材料 INGREDIENTS
去皮雞柳2塊 (約230克一塊) 2 skinless chicken breast fillets (about 230g each)
蒜 3 瓣 3 cloves of garlic
檸檬 2 個 2 lemons
低脂奶油餅 15塊 15 low-fat cream crackers
橄欖油或菜油 2 湯匙 2 tablespoons olive or vegetable oil
闊葉香茜 8小枝 8 sprigs of fresh flat-leaf parsley
海鹽及即磨黑胡椒 Sea salt and freshly ground black pepper
麵粉 32克 32g plain flour
大庄雞蛋1隻;另加一份蛋白 1 large egg plus one egg white
檸檬片, 備用 Lemon wedges, for serving

做法METHOD

1.  先將每條雞柳分成兩等份, 用保鮮膜蓋上再用平底鑊輕拍幾下至全部厚度相約。
Cut each chicken breast into 2 equal pieces. Put a square of cling film over each one and bash a few times with the bottom of a pan until they are more or less the same thickness.

2.製作炸粉:蒜頭去皮, 檸檬刨皮。將奶油餅﹑油﹑蒜頭﹑香茜﹑檸檬皮﹑鹽和胡椒一起放入攪拌器內, 打至極幼細後倒在碟上。
Peel the garlic and zest the lemons. Put your crackers into a food processor with the oil, garlic, parsley sprigs, lemon zest, and the salt and pepper. Whiz until the mixture is very fine, then pour these crumbs onto a plate.

3. 將麵粉撒在另一隻碟上,雞蛋到打小碗內, 並加蛋白, 打勻。 將雞柳的兩面粘上麵粉至完全覆蓋, 然後粘上蛋漿, 最後是放入(2)內. 如果想雞柳完全粘著炸粉, 可以將炸粉往肉上面推至覆蓋著.
Sprinkle the flour onto a second plate. Crack the egg into a small bowl, add the white, and beat with a fork. Lightly score the underside of the chicken breasts. Dip the chicken into the flour until both sides are completely coated, then dip into the egg and finally into the flavored crumbs. Push the crumbs on to the chicken breasts so they stick – you want the meat to be totally coated.

4. 將焗爐調至最高溫度(攝氏240度/華氏475度), 雞柳放在烤盤上, 烤焗10分鐘, 然後翻動雞柳再烤焗5分鐘或至雞柳全熟, 帶脆及金黃色(最厚的部份不要有粉紅汁液流出)。可以切一小片查看一下。
Preheat your oven to its highest temperature (240°C/475°F). Place your chicken on a nonstick baking tray. Cook for 10 minutes, flip the chicken and cook for 5 minutes or until the chicken is cooked through, golden and crisp (no trace of pink at the center of the thickest part). You can check by making a small cut in a piece or two.

5. 可以整塊或切成小條, 疊好在碟上, 簡單地襯以一片檸檬,食用時隨意在雞柳上加上檸檬汁。
Either serve the chicken breasts whole, or cut them into strips and pile them on a plate. Beautiful and simple served with lemon wedges for squeezing over the top.

More about this recipe: http://foodrevolutionday.com/recipe/35/Crunchy-Garlic-Chicken.html

* Special thanks to ‘Porter 阿四 ‘  who translated this recipe into Chinese. 

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