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Bayou什锦饭

Bayou什锦饭
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营养成分表

每份 350 克

% 每日参考值基于 2000 千卡饮食

卡路里 520 kcal
26% DV
总脂肪 18.0g
28% DV
单不饱和脂肪7.0g
多不饱和脂肪3.0g
饱和脂肪5.0g
总碳水化合物 62.0g
21% DV
膳食纤维4.0g
淀粉52.0g
糖4.0g
蛋白质 24.0g
48% DV
动物蛋白20.0g
植物蛋白4.0g

关于

Bayou什锦饭是一道以米饭为主的卡津/克里奥尔风味菜，通常用米饭、肉类或海鲜、蔬菜和调味高汤一起烹制。这一版加入鸡肉、香肠和番茄风味高汤，味道浓郁扎实。

食材

  • 熟米饭
  • chicken and/or sausage 90g
  • bell pepper/onion/celery mix 30g
  • tomato-based seasoning broth 10g

维生素和矿物质

维生素

营养素含量DV%半衰期
生物素4.0mcg13%
胆碱55.0mg10%
叶酸45.0mcg11%
烟酸7.5mg47%
泛酸1.2mg24%
维生素B20.2mg14%
维生素B10.3mg21%
维生素A180.0mcg20%
维生素B121.1mcg46%
维生素B60.3mg21%
维生素C18.0mg20%
维生素D0.4mcg2%
维生素E1.8mg12%
维生素K12.0mcg10%

矿物质

营养素含量DV%半衰期
钙45.0mg5%
铬4.0mcg11%
铜0.2mcg0%
碘18.0mcg12%
铁2.8mg16%
镁48.0mg11%
锰0.7mg30%
钼8.0mcg18%
磷210.0mg30%
钾360.0mg8%
硒18.0mcg33%
钠780.0mg34%
锌2.4mg22%

Bayou Jambalaya：鸡肉、香肠与番茄高汤版

前言


Jambalaya 是一道讲究火候、结构与克制的菜肴，其中米饭承载调味，而每一种组成部分都必须保持分明。在这个版本中，米粒保持柔软有弹性，肉类风味浓郁且存在感明确，芳香蔬菜则提供必要的底味。番茄高汤将整道菜融合在一起，同时不破坏其应有的纪律性。

食谱要点


  • 菜品类别： 米饭料理

  • 菜系或起源： 路易斯安那克里奥尔

  • 餐次类型： 主菜

  • 份量： 1 份

  • 每份分量： 350 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


  • 1 个中号煎炒锅，24 cm

  • 1 把耐热勺或刮刀

  • 1 个小碗

  • 1 个上菜盘或浅碗


    • 食材


  • 220 g 熟米饭，最好是提前煮好并已放凉、米粒分明的

  • 90 g 鸡肉和/或香肠，已煮熟并切成一口大小

  • 30 g 甜椒、洋葱和芹菜混合物，切成细丁

  • 10 g 番茄风味调味高汤


    • 做法


  • 1. 将煎炒锅置于中火上。加入甜椒、洋葱和芹菜混合物，加热 2 分钟，持续翻拌，直至散发香气并略微变软，但不要炒上色。

  • 2. 加入鸡肉和/或香肠，烹煮 2 分钟，让肉块在蔬菜中翻动，使表面热透，并让混合物散发出浓郁而圆润的咸香。

  • 3. 加入熟米饭，在锅中翻拌 2 分钟，用勺子打散任何结块。米粒应当清晰分离，并吸收蔬菜与肉类的香气。

  • 4. 倒入番茄风味调味高汤，继续翻拌 1 至 2 分钟，直到米饭均匀裹上高汤并完全热透即可。完成的 jambalaya 应当湿润但不带水感，每一粒米都分明清楚，并带有一层轻薄光泽。

  • 5. 立即离火，装盘前静置 1 分钟。这短暂的停顿能让质地稳定下来，也让调味更好地融合。


    • 装盘与食用


    将 jambalaya 堆放在温热的浅碗或盘子中央，保持边缘整洁。轻轻整理形状即可，不要压实，这样米饭才能保持蓬松，肉类也能清晰可见。趁米粒热而分明时立即上桌。

    专业提示


  • 使用充分放凉的熟米饭；刚煮好的米饭在最后翻拌时会塌软。

  • 保持中等火力。火力过大会让米饭变紧，也会削弱番茄调味的风味。

  • 成品应当是融合而不带酱汁感：高汤应当包裹食材，而不是在锅中积聚。
    • 均衡饮食
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