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粉丝蒸虾配青菜

粉丝蒸虾配青菜
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营养成分表

每份 230 克

% 每日参考值基于 2000 千卡饮食

卡路里 255 kcal
13% DV
总脂肪 7.0g
11% DV
单不饱和脂肪3.6g
多不饱和脂肪1.6g
饱和脂肪1.3g
总碳水化合物 24.0g
8% DV
膳食纤维1.5g
淀粉21.5g
糖1.0g
蛋白质 23.0g
46% DV
动物蛋白21.0g
植物蛋白2.0g

关于

这道清爽的海鲜料理以整只虾、粉丝和青菜为主。整体蛋白质较高，碳水适中，脂肪偏低到中等，适合想兼顾口感与营养的人。

食材

维生素和矿物质

维生素

营养素含量DV%半衰期
生物素4.0mcg13%
胆碱95.0mg17%
叶酸22.0mcg6%
烟酸3.1mg19%
泛酸0.6mg12%
维生素B20.1mg9%
维生素B10.1mg7%
维生素A85.0mcg9%
维生素B121.4mcg58%
维生素B60.2mg11%
维生素C6.0mg7%
维生素D0.5mcg3%
维生素E1.2mg8%
维生素K45.0mcg38%

矿物质

营养素含量DV%半衰期
钙95.0mg10%
铜180.0mcg20%
铁2.1mg12%
镁48.0mg11%
磷235.0mg34%
钾290.0mg6%
硒38.0mcg69%
钠780.0mg34%
锌1.6mg15%

粉丝蒸虾配软塌青菜

前言


这是一道风味克制、讲究质地精准的菜：鲜甜的虾、晶莹的粉丝，以及柔嫩的青菜，以蒜香与酱油相互串联。蒸汽会让调味渗透每一层，而短时间加热则保留了食材的新鲜感与层次。成品应当清爽、鲜咸、利落，不带任何过度处理的痕迹。

食谱要点


  • 菜品类别：蒸制面食与海鲜菜肴

  • 菜系或来源：东亚风味启发

  • 餐次类型：主菜

  • 份量：1 人份

  • 每份大小：230 g

  • 准备时间：10 分钟

  • 烹饪时间：8 分钟

  • 总时间：18 分钟

  • 难度：中等


    • 设备


  • 1 个耐热浅碗或蒸盘，18 至 20 cm

  • 蒸锅或带盖并配蒸架的锅

  • 小锅

  • 细滤网

  • 夹子


    • 食材


    主要部分


  • 90 g 虾，去壳去虾线

  • 45 g 粉丝

  • 60 g 绿叶菜，修整好

  • 6 g 大蒜，切薄片

  • 10 g 酱油

  • 8 g 食用油

  • 1 g 黑胡椒

  • 2 g 盐


    • 做法


  • 1. 用大火将蒸锅或带盖的锅加热至稳定沸腾。将粉丝放入碗中，倒入热水没过，浸泡 4 分钟，至变软但中心仍略带一点硬度。充分沥干后备用。


  • 2. 用 1 g 盐和 0.5 g 黑胡椒给虾调味。将绿叶菜与剩余的 1 g 盐拌匀，稍放片刻，让其开始变软。


  • 3. 中火将食用油在小锅中加热。加入蒜片，煸 30 至 45 秒，至刚刚出香、呈浅金色即可。立即离火，拌入酱油和剩余的黑胡椒。


  • 4. 将沥干的粉丝铺在耐热蒸盘底部。把绿叶菜均匀铺在粉丝上方及四周。将虾单层摆在最上面，然后把蒜香酱油油汁均匀淋在整道菜上。


  • 5. 盖上盖子，在蒸汽充足的状态下蒸 4 至 5 分钟，至虾肉变得不透明、微微卷曲、手感刚刚紧实，青菜柔嫩但仍保持鲜亮。粉丝应完全晶透柔软，并吸收调味。


  • 6. 立即取出，趁热上桌，此时菜肴应当热润发亮。酱汁应轻轻附着在粉丝上，而不是积在盘底。


    • 装盘与上桌


    可直接以蒸盘上桌，或小心转移到预热过的浅盘中，并保持虾清晰可见地摆在上方。最终呈现应整齐分层，以青菜衬托粉丝，带蒜香的酱汁均匀包裹表面。

    专业提示


  • 不要把虾蒸过头；口感必须保持鲜嫩多汁，而不是发韧。

  • 粉丝在蒸之前必须先泡软，不能生硬干燥地下锅，否则中心会受热不均。

  • 蒜油要趁热加入，但不要处于剧烈冒泡状态，这样蒜香才会突出而不发苦。
    • 无乳制品均衡饮食
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