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芝士牛肉扁豆煎锅

芝士牛肉扁豆煎锅
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营养成分表

每份 450 克

% 每日参考值基于 2000 千卡饮食

卡路里 720 kcal
36% DV
总脂肪 42.0g
65% DV
总碳水化合物 28.0g
9% DV
蛋白质 55.0g
100% DV

关于

这道芝士牛肉扁豆煎锅以炒香的牛肉为底,加入软嫩扁豆一同炖煮,最后铺上融化芝士收尾。整体咸香浓郁,口感顺滑扎实,是一道高蛋白、很有满足感的家常舒适料理。

食材

芝士牛肉扁豆煎锅

前言


这是一道直接、咸香的煎锅料理,重点在于风味的凝聚而非装饰。牛肉带来深度,扁豆提供结构,芝士则将整体融合成统一而熔融的收尾。成品应当扎实饱满但不过分厚重,切面利落,内部柔润,表面微微焦黄。

食谱要点


  • 菜肴类别: 咸味煎锅主菜

  • 菜系或来源: 当代风格

  • 餐次类型: 主菜

  • 份量: 1 份

  • 每份分量: 450 g

  • 准备时间: 10 分钟

  • 烹饪时间: 25 分钟

  • 总时间: 35 分钟

  • 难度: 中等


  • 设备


  • 24 cm 厚底煎锅

  • 中号炖锅

  • 细筛

  • 木勺

  • 耐热刮刀

  • 烤箱或上火烤架,如需加热收尾


  • 食材


    主要部分


  • 220 g 牛肉,切碎

  • 140 g 熟扁豆,充分沥干

  • 90 g 芝士,细刨碎


  • 做法


  • 1. 将牛肉放入冷的煎锅中,以中火加热。持续翻炒并打散,烹煮 8 至 10 分钟,直到肉完全褪去生色,析出的油脂在锅底形成一层薄薄的包裹。

  • 2. 加入扁豆并翻拌均匀。以中火再煮 4 至 5 分钟,让扁豆彻底热透并吸收牛肉汁液。混合物应当看起来紧密、湿润且咸香,而不是水汪汪的。

  • 3. 将火调低,把芝士均匀撒在表面。盖上锅盖 2 至 3 分钟,直到芝士完全融化,且下方的混合物整体热透。

  • 4. 如果想要更结实、完成度更高的表面,揭开锅盖,将煎锅放到高温上火烤架下加热 1 至 2 分钟。待芝士起泡、边缘微微焦黄后立即取出。


  • 装盘与食用


    可直接从煎锅中上桌,或倒扣到温热的盘中,整理成紧实的一团。成品应当柔和地保持整体,芝士在牛肉和扁豆上方形成一层光亮的覆盖。

    专业提示


  • 扁豆务必充分沥干;多余水分会削弱口感,并影响最终收尾效果。

  • 芝士应融入混合物中,而不是停留成单独的一层。

  • 最终成品应当紧实、绵润且整体统一,锅中不应出现明显干燥。
  • 无麸质均衡饮食
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