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白蘑菇青辣椒清炒

白蘑菇青辣椒清炒
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营养成分表

每份 280 克

% 每日参考值基于 2000 千卡饮食

卡路里 68 kcal
3% DV
总脂肪 1.3g
2% DV
单不饱和脂肪0.3g
多不饱和脂肪0.5g
饱和脂肪0.2g
总碳水化合物 11.8g
4% DV
膳食纤维3.9g
淀粉3.3g
糖4.6g
蛋白质 7.1g
14% DV
植物蛋白7.1g

关于

这道低热量清炒菜以切片白蘑菇为主，搭配少量青辣椒。含水量高，蛋白质和膳食纤维适中，脂肪含量很低，适合想吃得清淡又有饱足感的人。

食材

  • white mushrooms
  • green chili peppers

维生素和矿物质

维生素

营养素含量DV%半衰期
生物素10.2mcg34%
胆碱48.5mg9%
叶酸54.0mcg14%
烟酸10.1mg63%
泛酸3.9mg78%
维生素B20.9mg73%
维生素B10.3mg23%
维生素A22.0mcg2%
维生素B60.3mg20%
维生素C18.4mg20%
维生素D0.4mcg2%
维生素E0.2mg1%
维生素K10.5mcg9%

矿物质

营养素含量DV%半衰期
钙20.0mg2%
铜420.0mcg47%
铁1.6mg9%
镁28.0mg7%
磷250.0mg36%
钾930.0mg20%
硒24.0mcg44%
钠18.0mg1%
锌1.4mg13%

白蘑菇与青辣椒清炒

前言


这是一道朴素的菜，依靠对比而非繁饰来建立风味：白蘑菇沉静的深度，对照青辣椒明亮的辛辣。若烹调得法，它便不止是一道简单的清炒；更是一项关于水分控制、嫩度与纯净风味的练习。成菜应当油润发亮、风味略微收浓，并带有鲜明的香气。

食谱要点


  • 菜品类别： 蔬菜清炒

  • 菜系或起源： 当代风格

  • 餐次类型： 配菜

  • 份量： 1 份

  • 每份分量： 280 g

  • 准备时间： 10 分钟

  • 烹调时间： 8 分钟

  • 总时间： 18 分钟

  • 难度： 简单


    • 设备


  • 主厨刀

  • 砧板

  • 大号炒锅，28 cm

  • 木勺或耐热刮刀

  • 厨房秤


    • 食材


    主要材料


  • 白蘑菇，切片：200 g

  • 青辣椒，切片：80 g


    • 做法


  • 1. 将切好的蘑菇和青辣椒分别放在砧板的不同区域。切口要整齐均匀，以保证受热一致、成熟均匀。

  • 2. 将大号炒锅置于中大火上加热。锅热后，将切片蘑菇单层下锅。煎炒 4 分钟，前 1 分钟不要翻动，之后再翻炒，直到蘑菇释出水分并开始收缩。

  • 3. 继续烹调 2 至 3 分钟，间或翻炒，直到锅中液体蒸发，蘑菇边缘呈现浅浅的金黄色。蘑菇应保持柔嫩，不可炒干。

  • 4. 加入切片青辣椒，再炒 1 至 2 分钟，持续翻拌，直到辣椒略微变软、香气更加鲜明，同时仍保有清新感。

  • 5. 当蔬菜表面油润发亮、质地柔嫩且风味略微收浓时，立即离火。蘑菇应完全熟透，内部不带生心；辣椒则应仍保持鲜亮。


    • 装盘与上桌


    将炒好的菜盛入温热的盘中，堆成紧凑的小丘状，使蘑菇与辣椒仍能彼此分明。趁蔬菜仍然油润发亮、辣椒还带着清爽辛辣时立即上桌。

    专业提示


  • 蘑菇必须炒到足以逼出水分；否则整道菜的味道会显得稀薄。

  • 辣椒要后下锅，这样才能在锅中的高温下仍保留其清新感。

  • 成品口感应当柔嫩、略微收浓，绝不可湿塌或软烂。
    • 纯素素食原始人饮食无麸质无乳制品Whole30均衡饮食
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