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菠菜欧芹风干番茄青酱意大利面

菠菜欧芹风干番茄青酱意大利面
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营养成分表

每份 285 克

% 每日参考值基于 2000 千卡饮食

卡路里 505 kcal
25% DV
总脂肪 19.4g
30% DV
单不饱和脂肪12.9g
多不饱和脂肪2.4g
饱和脂肪3.1g
总碳水化合物 68.1g
23% DV
膳食纤维6.8g
淀粉57.4g
糖3.9g
蛋白质 14.2g
28% DV
动物蛋白1.0g
植物蛋白13.2g

关于

一份分量适中的油拌意大利面，配有香草点缀，并加入少量菠菜青酱和风干番茄。碳水化合物含量较高，脂肪适中，蛋白质含量较为适中。

食材

维生素和矿物质

维生素

营养素含量DV%半衰期
生物素8.1mcg27%
胆碱24.5mg4%
叶酸118.0mcg30%
烟酸5.1mg32%
泛酸0.9mg17%
维生素B20.2mg18%
维生素B10.5mg43%
维生素A278.0mcg31%
维生素B120.2mcg8%
维生素B60.2mg14%
维生素C18.4mg20%
维生素E2.9mg19%
维生素K286.0mcg238%

矿物质

营养素含量DV%半衰期
钙88.0mg9%
铜248.0mcg28%
铁3.9mg22%
镁66.0mg16%
磷214.0mg31%
钾412.0mg9%
硒39.0mcg71%
钠168.0mg7%
锌1.6mg15%

菠菜、欧芹与风干番茄香蒜酱意大利面

前言



这是一道简洁明快的意大利面，建立在浓郁的绿色风味与风干番茄低调甜味之上。香蒜酱刻意调得较为松润，既足以包裹面条，又保有足够结构，能以一层细薄、光亮的膜附着在意大利面上。对大蒜、辣椒与黑胡椒的克制使用，使这道菜保持鲜明、直接且协调。

食谱要点



  • 菜品类别：意大利面

  • 菜系或来源：意式风格

  • 餐次类型：主菜

  • 份量：1 份

  • 每份重量：285 g

  • 准备时间：12 分钟

  • 烹饪时间：10 分钟

  • 总时间：22 分钟

  • 难度：简单


    • 设备



  • 中号炖锅

  • 煮意大利面的深锅

  • 细筛或滤盆

  • 小型食物处理机或搅拌机

  • 大号煎炒锅

  • 夹子


    • 配料



    意大利面


  • 90 g 意大利面

  • 10 g 盐


    • 菠菜欧芹香蒜酱


  • 20 g 欧芹叶

  • 20 g 菠菜叶

  • 15 g 风干番茄

  • 8 g 大蒜

  • 18 g 帕玛森奶酪，细刨碎

  • 25 g 橄榄油

  • 2 g 辣椒碎

  • 1 g 黑胡椒


    • 做法



  • 1. 在大锅中将足量清水煮至完全沸腾，加入盐。水应当有明显的咸味。放入意大利面，煮 8 至 10 分钟，开始时搅拌一两次，直到面条刚好熟透，中心仍有韧性且没有生粉感。


  • 2. 在煮面的同时，将欧芹、菠菜、风干番茄、大蒜、帕玛森奶酪、辣椒碎、黑胡椒和橄榄油放入小型食物处理机中。搅打成质地粗颗、可用勺舀取的香蒜酱，能看见绿色与红色的小碎点。质地应足够松润，能包裹面条而不显油腻。


  • 3. 预留 30 g 煮面水，然后将意大利面充分沥干。立即转入大号煎炒锅中，以小火加热。


  • 4. 将香蒜酱和 20 g 预留的煮面水加入意大利面中。持续翻拌 1 至 2 分钟，直到酱汁乳化，并以一层薄而光亮的状态附着在面条上。仅在需要保持面条柔润并轻薄裹酱时，再加入剩余的预留煮面水。完成的意大利面应柔嫩、调味得当、裹酱均匀，而不是湿漉漉的。


  • 5. 试味后，如酱汁还需要更好的凝聚感，只用锅中现有的调味平衡，再多翻拌几秒进行调整即可。一旦面条呈现缎面般包裹的光泽，且香蒜酱香气明显，立即离火。


    • 装盘与上桌



    将意大利面卷成浅浅的小堆，置于温热盘子的中央。把剩余的香蒜酱均匀舀在表面，让绿色酱汁与风干番茄仍清晰可见。趁意大利面仍有光泽，且大蒜、香草与辣椒的香气新鲜明亮时立即上桌。

    专业提示



  • 香蒜酱必须保持略带粗颗粒；打成泥会失去风味个性与附着力。

  • 谨慎使用煮面水。酱汁应当乳化，而不是稀释成一滩汁水。

  • 最终质地必须柔润且统一，每一根面条都应清晰分明并均匀裹酱。
    • 素食地中海饮食均衡饮食
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