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香煎牛排配原汁肉汁

香煎牛排配原汁肉汁
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营养成分表

每份 200 克

% 每日参考值基于 2000 千卡饮食

卡路里 500 kcal
25% DV
总脂肪 30.0g
46% DV
单不饱和脂肪13.0g
多不饱和脂肪1.5g
饱和脂肪12.0g
反式脂肪0.5g
总碳水化合物 0.0g
0% DV
蛋白质 52.0g
100% DV
动物蛋白52.0g

关于

这是一份以牛肉为主的香煎牛排，几乎完全由200克牛肉组成，搭配原汁肉汁，几乎没有其他可明确辨认的配料，突出浓郁扎实的牛肉风味。

食材

维生素和矿物质

维生素

营养素含量DV%半衰期
生物素8.0mcg27%
胆碱180.0mg33%
叶酸12.0mcg3%
烟酸10.0mg63%
泛酸1.2mg24%
维生素B20.4mg31%
维生素B10.1mg7%
维生素B125.0mcg208%
维生素B60.7mg41%
维生素D0.2mcg1%
维生素E0.5mg3%
维生素K1.0mcg1%

矿物质

营养素含量DV%半衰期
钙20.0mg2%
铬2.0mcg6%
铜0.1mcg0%
碘8.0mcg5%
铁5.0mg28%
镁30.0mg7%
锰0.0mg1%
钼5.0mcg11%
磷420.0mg60%
钾700.0mg15%
硒35.0mcg64%
钠120.0mg5%
锌9.0mg82%

煎封牛肉单人份配原汁锅底肉汁

前言



这道菜展现了牛肉最纯粹的形态：风味集中、表达直接，并以克制的手法完成。对部位的处理尽量简洁，让牛肉始终成为主角；同时通过细致的煎封建立层次、色泽与干净鲜美的收口。以精准单人份呈现，这是一道关于克制与控制的练习。

食谱要点



  • 菜品类别： 主蛋白

  • 菜系或起源： 古典

  • 餐次类型： 主菜

  • 份量： 1 份

  • 每份分量： 200 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



  • 厚底煎锅或炒锅，24 cm

  • 食物夹

  • 用于静置的小托盘或盘子

  • 锋利的刀


    • 食材



    牛肉


  • 牛肉，200 g


    • 做法



  • 1. 将牛肉从冷藏中取出，在室温下静置 20 分钟。表面应不再冰冷，而肉本身仍保持紧实，触感干爽。

  • 2. 将厚底煎锅置于大火上，加热至充分热透，约 2 分钟。锅应热到牛肉一接触就立刻发出滋滋声。

  • 3. 将牛肉放入无油的热锅中，第一面不要移动，煎 2 至 3 分钟。翻面一次，第二面再煎 2 至 3 分钟。外层应呈深褐色并散发香气，形成清晰而完整的焦壳。

  • 4. 将火力调至中火，视需要翻面，继续加热 2 至 3 分钟，直到牛肉按压时有弹性，但仍略微回软。若要达到五分熟偏生的效果，中心应保持温热，颜色为红至粉红。

  • 5. 将牛肉转移到盘中，静置 5 分钟。肉汁应重新回到肉中，表面应保持光泽而非湿润。

  • 6. 如有需要，食用前可将牛肉短暂放回锅中，每面再煎 15 至 20 秒，以恢复外壳状态。保持内部柔嫩，避免过度加热。


    • 装盘与上桌



    将牛肉略微偏离盘中央摆放在温热的盘子上，保持呈现干净利落，不过度堆砌。立即上桌，保持外壳完整；如有需要，仅在餐桌上再进行切片。

    专业说明



    干燥的表面和充分预热的锅，是形成干净焦壳的关键。静置不是可有可无的步骤；它能保留汁水，并赋予牛肉最终的质地。煎封过程中不要让锅内过于拥挤，也不要频繁拨动牛肉，否则外层会被蒸汽影响而不是上色。
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