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经典汉堡包

经典汉堡包
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营养成分表

每份 220 克

% 每日参考值基于 2000 千卡饮食

卡路里 520 kcal
26% DV
总脂肪 26.0g
40% DV
单不饱和脂肪11.0g
多不饱和脂肪4.0g
饱和脂肪9.0g
反式脂肪0.5g
总碳水化合物 40.0g
13% DV
膳食纤维2.0g
淀粉34.0g
糖6.0g
蛋白质 28.0g
56% DV
动物蛋白24.0g
植物蛋白4.0g

关于

这是一款标准汉堡包：牛肉饼夹在汉堡面包中，通常搭配基础酱料，并配有生菜、番茄和酸黄瓜等清爽配菜。

食材

  • 牛肉饼
  • hamburger bun 70g
  • condiments 20g
  • lettuce/tomato/pickles 10g

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90.0mg16%
叶酸35.0mcg9%
烟酸6.5mg41%
泛酸1.2mg24%
维生素B20.3mg27%
维生素B10.3mg21%
维生素A80.0mcg9%
维生素B122.2mcg92%
维生素B60.4mg24%
维生素C4.0mg4%
维生素D0.4mcg2%
维生素E1.2mg8%
维生素K8.0mcg7%

矿物质

营养素含量DV%半衰期
钙120.0mg12%
铬4.0mcg11%
铜0.1mcg0%
碘18.0mcg12%
铁3.5mg19%
镁35.0mg8%
锰0.3mg11%
钼8.0mcg18%
磷220.0mg31%
钾380.0mg8%
硒28.0mcg51%
钠700.0mg30%
锌5.0mg45%

经典汉堡配爽脆配菜

前言



一款得体的汉堡讲究的是比例：煎封到位的牛肉饼、柔软的面包胚，以及适量而克制的调味酱，起到融合而非压过风味的作用。生菜、番茄和酸黄瓜带来清新、酸度与脆感，使肉的浓郁更显分明。最终成品应当紧凑、平衡且精准。

食谱要点



  • 菜品类别： 三明治

  • 菜系或起源： 美式

  • 餐次类型： 主菜

  • 成品份量： 1 个汉堡

  • 每份重量： 220 g

  • 准备时间： 5 分钟

  • 烹饪时间： 8 分钟

  • 总时间： 13 分钟

  • 难度： 简单


    • 设备



  • 厚底煎锅或平面煎板

  • 锅铲

  • 小刀

  • 砧板

  • 盘子


    • 食材



    主要组装部分


  • 牛肉饼，120 g

  • 汉堡面包胚，70 g

  • 调味酱，20 g

  • 生菜、番茄和酸黄瓜，10 g


    • 做法



  • 1. 以中高火加热煎锅或煎板，直至表面完全热透，约 3 分钟。锅面应能在接触瞬间提供足够热力，并使食材稳定上色。

  • 2. 将牛肉饼放入无油的热锅中，第一面煎 3 至 4 分钟，直至底部呈深褐色，边缘开始变得紧实。

  • 3. 将肉饼翻面，第二面再煎 2 至 3 分钟。外层应充分煎封，中心热透且多汁。

  • 4. 将汉堡面包胚切开，在同一口锅中将切面加热 30 至 45 秒，至微微烘香、略微上色即可。

  • 5. 将调味酱均匀涂抹在面包胚的切面上。

  • 6. 将牛肉饼放在下半个面包胚上。把生菜、番茄和酸黄瓜整齐铺在肉饼上方，使每种配料都清晰可见、彼此分明。

  • 7. 盖上上半个面包胚，轻轻按压定型，使汉堡成形而不压实内部组织。


    • 装盘与上桌



    立即装入素净的盘中上桌，居中摆放并保持完整。面包胚应保持柔软，肉饼应当热而多汁，配菜应清脆爽口，调味酱则带来干净而统一的收尾。

    专业提示



  • 锅具预热到位至关重要；火力不足会让牛肉饼被蒸熟，而非煎封上色。

  • 配菜应少而精准，以保持汉堡平衡且便于食用。

  • 面包胚只需短暂加热；过度烘烤会使内部变干，破坏最终口感。
    • 均衡饮食
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