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绿咖喱酱虾仁鸡肉包菜葱花炒粉丝

绿咖喱酱虾仁鸡肉包菜葱花炒粉丝
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营养成分表

每份 165 克

% 每日参考值基于 2000 千卡饮食

卡路里 235 kcal
12% DV
总脂肪 7.2g
11% DV
单不饱和脂肪3.5g
多不饱和脂肪1.8g
饱和脂肪1.3g
总碳水化合物 24.0g
8% DV
膳食纤维2.1g
淀粉19.7g
糖2.2g
蛋白质 18.5g
37% DV
动物蛋白17.2g
植物蛋白1.3g

关于

一小份吃剩的炒粉丝，搭配混合海鲜和鸡肉。蛋白质与碳水含量适中，膳食纤维相对较低，酱汁和调味带来一定钠含量。

食材

维生素和矿物质

维生素

营养素含量DV%半衰期
生物素4.2mcg14%
胆碱46.0mg8%
叶酸24.0mcg6%
烟酸4.1mg26%
泛酸0.7mg14%
维生素B20.1mg9%
维生素B10.1mg9%
维生素A42.0mcg5%
维生素B120.9mcg38%
维生素B60.2mg14%
维生素C8.4mg9%
维生素D0.3mcg2%
维生素E1.1mg7%
维生素K28.0mcg23%

矿物质

营养素含量DV%半衰期
钙48.0mg5%
铜120.0mcg13%
铁1.6mg9%
镁24.0mg6%
磷185.0mg26%
钾255.0mg5%
硒24.0mcg44%
钠690.0mg30%
锌1.1mg10%

青咖喱酱汁虾仁鸡肉卷心菜葱丝粉

前言


这是一道讲究克制与对比的炒制面食：柔滑的粉丝、嫩口的禽肉、清甜的贝类，以及烹至恰好微微塌软的卷心菜。青咖喱酱为整道菜建立起芳香的主轴，而酱油、蒜与黑胡椒则让收尾保持清晰鲜咸。它应当作为一份完整而均衡的主餐来享用，结构轻盈，但风味精准。

食谱要点


  • 菜肴类别： 炒面类菜肴

  • 菜系或来源： 东南亚风味启发

  • 餐次类型： 主菜

  • 份量： 1 份

  • 每份分量： 165 g

  • 准备时间： 12 分钟

  • 烹饪时间： 8 分钟

  • 总时间： 20 分钟

  • 难度： 中级


    • 设备


  • 1 个中号汤锅

  • 1 只炒锅或大号煎炒锅

  • 1 个细筛或滤盆

  • 1 块砧板

  • 1 把主厨刀

  • 1 个耐热锅铲或夹子


    • 食材


    主要材料


  • 粉丝，35 g

  • 虾仁，去壳去虾线，35 g

  • 鸡肉，切薄片，35 g

  • 卷心菜，细切，35 g

  • 青葱，斜刀切片，8 g

  • 大蒜，切末，4 g


    • 调味与酱汁


  • 酱油，10 g

  • 植物油，10 g

  • 黑胡椒，1 g

  • 盐，1 g

  • 青咖喱酱，21 g


    • 做法


  • 1. 在中号汤锅中将水煮至完全沸腾。加入粉丝，煮 3 到 4 分钟，至其柔软透明、中心仍保有轻微嚼劲。立即沥干，在冷水下快速冲洗一下，然后充分沥干备用。


  • 2. 用盐和黑胡椒给鸡肉与虾仁调味。两者分开放置，以便各自受热均匀，并保留自身质地。


  • 3. 将炒锅或大号煎炒锅以大火加热至锅热，然后加入植物油。加入蒜末，翻炒 10 到 15 秒，至刚刚出香；不要让其颜色变得过深。


  • 4. 加入鸡肉，翻炒 2 分钟，持续翻动，直到表面变得不透明并略微紧实。加入虾仁，再继续翻炒 1 分钟，至虾仁边缘开始转粉红色。


  • 5. 加入卷心菜，持续翻抛烹煮 1 到 2 分钟，至其略微变软但仍保有一丝脆感。锅中应始终保持旺火与干爽，而非水汽蒸腾。


  • 6. 加入青咖喱酱和酱油。翻拌使食材均匀裹上酱汁，然后加入已沥干的粉丝。翻拌 30 到 45 秒，直到粉丝表面光亮、调味均匀，并且完全热透。


  • 7. 加入青葱，再翻拌 10 秒。立即离火；青葱应保持鲜亮与香气，而不是软塌萎蔫。


    • 装盘与上桌


    将粉丝整齐地堆入浅碗中或温热的盘中，把虾仁和鸡肉摆在表面，而不是埋在下面。成品应呈现轻微上光的效果，卷心菜与青葱分布均匀，粉丝根根分明，不应结成一团。

    专业提示


  • 粉丝必须充分沥干；多余水分会稀释酱汁并削弱挂汁效果。

  • 保持高火并缩短烹调时间，这样虾仁才能保持嫩度，鸡肉也会多汁。

  • 青葱只在最后加入；它的清新感对最终平衡至关重要。
    • 均衡饮食
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