彩椒别总切丝炒，装进鸡肉和藜麦一起烤，切开有馅，吃着清爽又有层次

彩椒除了切丝炒肉，还可以直接当作盛放馅料的小碗。红黄相间的椒壳里装入鸡肉、藜麦和洋葱，烤好后切成小块，蔬菜的清甜和馅料的鲜香可以一起入口。它看起来比普通炒菜多花了些心思，实际操作并不复杂，关键是先把不同食材分别处理到合适状态，再组合进烤箱。

这份做法把藜麦提前煮熟，鸡肉先炒透，彩椒也先短时间预烤。最后的烘烤主要负责让香气融合、椒肉软化，不必把所有食材的成熟时间押在同一个步骤里。适合两人分享，也可以作为家庭餐桌上的一道带主食的菜。
食材准备
准备中等大小彩椒两个，红色和黄色各一个，合计约四百五十克。另备去皮鸡胸肉二百克，干藜麦六十克，鲜口蘑八十克，洋葱五十克，熟玉米粒四十克，蒜一瓣。
调味时用食用油十克，生抽六克，盐一克，黑胡椒少许。煮藜麦另备清水，具体用量优先参考包装。这里的六十克是干藜麦重量，不能直接用六十克熟藜麦替代，否则馅料里的谷物比例会明显减少。
选择底部比较平整、果肉完整的彩椒。四瓣形的甜椒通常比较好摆放，但不必拘泥于外形，能够切成稳定的两半即可。鸡胸肉可以换成去皮鸡腿肉，肉的重量保持不变，口感会略有不同。
详细做法
第一步，藜麦放入细筛网，用流动清水轻轻冲洗。按包装建议加水煮熟，煮好后关火稍焖，再用叉子拨松。最终应当是柔软但没有明显积水的状态。如果锅底仍有水，先沥去多余水分，不要连汤一起拌馅。
第二步，彩椒纵向切成两半，保留外壳，去掉籽和内侧白色筋膜。洗净后沥干，在内外表面薄薄刷上三克油，开口朝上放入烤盘。烤箱提前以上下火一百九十摄氏度预热，先烤八至十分钟，让椒肉略微变软。
第三步，鸡肉切成一厘米左右的小丁，口蘑和洋葱也切成小丁，蒜切末。鸡肉不要剁成细泥，保留一点颗粒，烤好后才有不同的口感。处理生鸡肉的刀具、菜板与盛熟食的器具分开使用。
第四步，炒锅加入剩余七克油，中小火炒软洋葱，放蒜末翻拌片刻，再加入口蘑。把蘑菇炒到水汽减少后放鸡肉，摊开翻炒至熟透。鸡肉应充分熟制，使用食品温度计时中心达到七十四摄氏度，不能只看表面颜色就结束加热。
第五步，加入生抽、盐和黑胡椒，放入熟藜麦与熟玉米粒，轻轻翻拌均匀。馅料应该湿润但不流汤，用勺子舀起可以松散地堆在一起。如果炒锅里有明显汤汁，继续小火翻拌，让多余水分蒸发。
第六步，取出预烤的彩椒，把馅料分成四份装入。用勺背轻轻整理表面，略微高出椒口即可，不要为了塞进全部馅料而压得特别紧。装不下的部分可以单独放入耐热小碗加热，不必勉强堆成高山。
第七步，烤盘松松盖上锡纸，继续烤十五至二十分钟，最后揭去锡纸再烤三至五分钟。彩椒用叉子能够轻松扎入、馅料充分热透即可。烤箱温度和椒肉厚度有差别，必要时增加少量时间，馅料中心达到七十四摄氏度再出炉。
第八步，出炉后静置两三分钟，用宽铲托住底部盛盘。吃的时候把椒壳和馅料一起切开，不要只吃里面的鸡肉和谷物，把彩椒当成一次性容器丢掉。
怎样避免馅料干硬
准备工作怎样安排更省心
可以先煮藜麦，利用这段时间清洗彩椒、切好洋葱和蘑菇。彩椒进入烤箱预烤以后，再开始炒馅，这样几项操作能够自然衔接。鸡肉处理完及时清洗双手和器具，再接触已经烤过的椒壳，避免生熟食材交叉接触。
装馅前把烤盘放在稳固的隔热垫上，用勺子操作，不要用手扶着刚出炉的椒壳。若椒壳摆放不稳，可以让几个彩椒靠近一些互相支撑，或者用合适大小的烤皿固定，避免切掉底部后漏出汤汁。
上桌时提供餐刀或勺子，把椒肉与馅料一起分成小块，吃起来更方便。家人对彩椒软硬程度的偏好不同，第一次可以在馅料熟透的前提下，观察椒肉状态，再决定是否延长最后几分钟的烘烤。
鸡肉丁不要切得太小，也不要在炒锅里反复炒到边缘干缩。先把蘑菇析出的水分处理好，再炒鸡肉，可以减少肉在锅里等待收汁的时间。覆盖锡纸烤制能减少表面失水，最后短时间揭开，是为了让表面略干爽，而不是追求深褐色焦壳。
藜麦煮好后要拨松。如果已经结成团，直接用勺子压进彩椒，馅料会显得紧实。可以先放入较宽的盘子摊开，稍微散去热气，再与鸡肉混合。这里也不需要用很多奶酪或沙拉酱来增加黏性，谷物与肉丁本来就可以保持松散口感。
如果发现烤到一半表面已经偏干，而椒壳还比较硬，可以重新盖好锡纸继续烤。不要直接往馅料里倒大量水，否则下层容易变得湿黏。下一次制作时，可以把预烤彩椒的时间稍微延长，让最后的组合加热更加从容。
营养价值与一餐搭配
鸡肉是这道菜主要的蛋白质来源。藜麦含碳水化合物，也含一定植物蛋白和膳食纤维，但没有必要把它看成比所有普通粮食都优越的特殊食物。能够买到、愿意吃、分量合适，比单独追逐某一种食材更重要。
彩椒增加蔬菜量与颜色，蘑菇和洋葱丰富风味。加热会改变部分维生素的含量，但熟蔬菜仍然有饮食价值，不需要为了保留某一种营养成分而让食材夹生。玉米和藜麦都应计入这一餐的主食部分。
两个人分享四半彩椒后，可以配一盘清淡叶菜。是否另加米饭，要根据当天活动量、食欲和其他食物决定，不必因为彩椒看起来像一道菜，就忽略馅料里已经含有谷物。若作为多人聚餐的一道配菜，每人吃半个，再正常搭配其他主食即可。
可以怎样替换
不方便购买藜麦时，可以使用沥水充分的熟米饭，按能装入彩椒的实际体积调整。换成糙米饭时应提前煮到适口，不要期待最后十几分钟的烘烤把硬米粒变软。熟谷物的选择可以灵活，馅料不过湿、不压实这两个要点保持不变。
没有烤箱也可以用蒸锅。椒壳装入已经炒熟的馅料后，摆在耐热盘里蒸到椒肉软熟、中心充分热透，盘底析出的汁液按口味少量回淋。蒸制版本更柔软，表面没有烤香色，但作为家常做法同样方便。第一次做先选一种方式，记录家人喜欢的软硬程度，下次调整会更有把握。
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