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烤红薯蘑菇菠菜碗配番茄莓果酱

烤红薯蘑菇菠菜碗配番茄莓果酱
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营养成分表

每份 650 克

% 每日参考值基于 2000 千卡饮食

卡路里 420 kcal
21% DV
总脂肪 18.0g
28% DV
总碳水化合物 58.0g
19% DV
蛋白质 10.0g
20% DV

关于

这是一款温热蔬菜碗,结合烤红薯、蘑菇和菠菜,拌入橄榄油后,再配上新鲜番茄与明亮清新的莓果酱。整体呈现咸甜平衡,带有蘑菇的 earthy 风味与番茄莓果的多汁口感。

食材

烤红薯、蘑菇与菠菜碗配番茄莓果佐料

前言



这道碗料理建立在对比之上:烤红薯带来甜味,蘑菇赋予深度,而明亮的佐料则干净利落地切开整体的浓郁感。菠菜的用量有所克制,恰到好处地带来清新与结构,而不掩盖烘烤食材本身的风味。这是一道组合式菜肴,构成简单,但在平衡上十分讲究。

食谱要点



  • 菜品类别: 温热无谷物碗料理

  • 菜系或来源: 当代风格

  • 餐次类型: 主菜

  • 份量: 2 份

  • 每份分量: 325 g

  • 准备时间: 15 分钟

  • 烹饪时间: 30 分钟

  • 总时间: 45 分钟

  • 难度: 中等


  • 设备



  • 1 个烤盘

  • 1 口大号煎炒锅

  • 1 个中号拌碗

  • 1 个小碗

  • 烘焙纸

  • 锅铲

  • 主厨刀

  • 砧板


  • 食材



    烤蔬菜


  • 红薯,去皮并切成 2 cm 方块 — 300 g

  • 橄榄油 — 20 g

  • 蘑菇,清理干净并切片 — 180 g

  • 菠菜,去梗 — 100 g


  • 番茄莓果佐料


  • 番茄,切成细丁 — 140 g

  • 莓果,细切 — 70 g

  • 橄榄油 — 10 g


  • 做法



  • 1. 将烤箱预热至 220°C。在烤盘上铺好烘焙纸。


  • 2.红薯放入一个中号碗中,加入 20 g 橄榄油,拌匀至每一面都薄薄裹上一层油。将其单层铺在烤盘上。先烤 18 分钟,然后翻动红薯块,再继续烤 8 到 10 分钟,直到边缘上色变褐、中心软嫩且没有硬芯。


  • 3. 在红薯烘烤期间,用 中高火加热一口大号煎炒锅。加入蘑菇,烹煮 6 到 8 分钟,只在必要时翻动,直到其释放出水分,随后呈现深金黄色并散发出浓郁香气。表面应当干爽并带有轻微焦糖化,而不是被蒸软。


  • 4.菠菜分批加入锅中。快速翻拌至刚刚萎蔫,约 30 到 45 秒,然后立刻离火。叶片应当塌软下来,但仍保持鲜亮和柔嫩。


  • 5. 在一个小碗中,混合番茄莓果10 g 橄榄油。轻轻翻拌,使水果保持形状。佐料应当呈现光泽,略带汁水,并具有鲜明清新的风味。


  • 6. 当红薯烤好后,将其与蘑菇和菠菜混合。只轻轻翻拌一两下,刚好让各部分分布均匀,同时不要把红薯拌碎。


  • 装盘与上桌



    将温热的混合物分装到两个浅碗中。把番茄莓果佐料舀在表面,并让其中一部分自然落入蔬菜之间。立即上桌,此时红薯仍然热腾腾,蘑菇依旧鲜香,而佐料在温热底料的衬托下保持明亮清新。

    专业提示



  • 红薯务必单层烘烤;摆放过挤会让边缘变软,削弱整道菜的表现。

  • 蘑菇必须煎至上色,而不只是变软,这样才能赋予这道碗料理应有的深度。

  • 菠菜要在最后一刻加入,以保持其结构和颜色。

  • 佐料应保持未经加热;它的作用是提亮整盘风味,而不是变成酱汁。
  • 纯素素食地中海饮食无麸质无乳制品均衡饮食
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