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玛莎曼咖喱配印度香米和豌豆

玛莎曼咖喱配印度香米和豌豆
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营养成分表

每份 430 克

% 每日参考值基于 2000 千卡饮食

卡路里 620 kcal
31% DV
总脂肪 28.0g
43% DV
单不饱和脂肪10.0g
多不饱和脂肪4.0g
饱和脂肪14.0g
总碳水化合物 72.0g
24% DV
膳食纤维7.0g
淀粉58.0g
糖8.0g
蛋白质 22.0g
44% DV
动物蛋白14.0g
植物蛋白8.0g

关于

这道玛莎曼咖喱搭配印度香米和混合豌豆，每份包含软嫩咖喱、香气十足的米饭与豌豆。

食材

维生素和矿物质

维生素

营养素含量DV%半衰期
生物素4.0mcg13%
胆碱45.0mg8%
叶酸55.0mcg14%
烟酸4.5mg28%
泛酸1.2mg24%
维生素B20.2mg14%
维生素B10.3mg21%
维生素A180.0mcg20%
维生素B120.8mcg33%
维生素B60.3mg21%
维生素C10.0mg11%
维生素D0.2mcg1%
维生素E3.0mg20%
维生素K18.0mcg15%

矿物质

营养素含量DV%半衰期
钙70.0mg7%
铬4.0mcg11%
铜0.3mcg0%
碘22.0mcg15%
铁3.8mg21%
镁65.0mg15%
锰0.9mg39%
钼12.0mcg27%
磷230.0mg33%
钾520.0mg11%
硒18.0mcg33%
钠780.0mg34%
锌2.6mg24%

玛莎曼咖喱配印度香米和豌豆

前言


玛莎曼咖喱的最佳状态，在于以精准来约束其丰厚感：香气馥郁、香料温和，并具有深沉的鲜味而不过度浓重。这里，印度香米提供了必要的轻盈感，而豌豆则带来短暂而清新的甜味，使咖喱圆润的风味更显鲜明。这道菜应呈现出完整且讲究的构成感，各个元素彼此分明，却又充分融合。

食谱要点


  • 菜品类别： 配米饭的咖喱

  • 菜系或来源： 泰式风味

  • 餐次类型： 主菜

  • 份量： 1 份

  • 每份重量： 430 g

  • 准备时间： 5 分钟

  • 烹饪时间： 15 分钟

  • 总时间： 20 分钟

  • 难度： 简单


    • 设备


  • 带盖中号炖锅

  • 小号炖锅

  • 细筛

  • 上菜碗或浅盘


    • 食材


    米饭


  • 180 g 印度香米


    • 咖喱


  • 220 g 玛莎曼咖喱


    • 蔬菜


  • 30 g 豌豆


    • 做法


  • 1. 将印度香米用冷水冲洗，直到水接近清澈。充分沥干。这样可以去除多余的表面淀粉，并保持米粒分明、质感精致。

  • 2. 将米放入中号炖锅中，加入 360 g 水。用大火煮至沸腾，然后调至最低火，盖紧锅盖，煮 10 分钟。米粒应当柔软，但中心仍有清晰的结构，表面看起来应较为干爽。

  • 3. 将锅离火后加盖静置 5 分钟。打开锅盖，用叉子轻轻翻松；米饭应当轻盈、粒粒分明，并且完全煮熟。

  • 4. 将玛莎曼咖喱放入小号炖锅中，以中火加热 4 到 5 分钟，期间偶尔搅拌，直到持续冒出热气，并呈现顺滑、有光泽的质地。

  • 5. 将豌豆加入咖喱中，再煮 2 分钟，至其刚刚热透，同时仍保持鲜亮完整。

  • 6. 将米饭盛入上菜碗中，然后把咖喱和豌豆舀在米饭旁边，或浇在米饭的一侧。成品应当热度充足、风味平衡，且既不水薄也不过于浓稠。


    • 装盘与上桌


    将米饭整理成整齐的小丘状或椭圆形。把咖喱舀在其一侧，使酱汁自然铺展，而不致淹没米粒。盘中应体现对比：浅色、粒粒分明的米饭；色泽深浓、光亮如漆的咖喱；以及点缀其间、分布克制的绿色豌豆。

    专业提示


  • 米饭在烹煮前必须充分沥干；多余的水分会削弱米粒结构。

  • 咖喱应当热且有光泽，不应过度收浓。

  • 豌豆应在最后加入，以保持其颜色和轻微的脆嫩口感。
    • 均衡饮食
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