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柑橘白蘑菇沙拉

柑橘白蘑菇沙拉
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营养成分表

每份 388 克

% 每日参考值基于 2000 千卡饮食

卡路里 174 kcal
9% DV
总脂肪 1.6g
2% DV
单不饱和脂肪0.2g
多不饱和脂肪0.4g
饱和脂肪0.2g
总碳水化合物 38.6g
13% DV
膳食纤维8.2g
淀粉2.1g
28.3g
蛋白质 7.2g
14% DV
植物蛋白7.2g

关于

这道柑橘白蘑菇沙拉用两整个橙子搭配一小盒切片白蘑菇,口感清新。整体低脂、富含膳食纤维,维生素C含量高,并由蘑菇提供适量蛋白质。

食材

维生素和矿物质

维生素

营养素含量DV%半衰期
胆碱30.0mg5%
维生素A38.0mcg4%
维生素B10.3mg26%
维生素B20.4mg33%
烟酸4.9mg31%
泛酸1.8mg36%
维生素B60.3mg17%
生物素14.0mcg47%
叶酸97.0mcg24%
维生素C164.0mg182%
维生素D0.2mcg1%
维生素E0.7mg5%
维生素K0.3mcg0%

矿物质

营养素含量DV%半衰期
86.0mg9%
170.0mcg19%
1.2mg7%
38.0mg9%
134.0mg19%
760.0mg16%
8.0mcg15%
8.0mg0%
0.7mg6%

Citrus-Kissed White Mushroom Salad

Headnote


This dish is built on contrast: the cool, clean sweetness of orange against the quiet mineral depth of white mushroom. It should taste precise and refreshing, with the fruit lending brightness while the mushroom remains firm, pale, and delicately savory. The balance depends on restraint; nothing here should be muddled or overworked.

Recipe essentials


Dish category: Salad
Cuisine or origin: Contemporary
Course type: Starter
Yield: 2 servings
Serving size: 194 g
Prep time: 15 minutes
Cook time: 0 minutes
Total time: 15 minutes
Difficulty: Easy

Equipment


Sharp chef’s knife
Cutting board
Mixing bowl
Small serving plates

Ingredients


Orange, peeled and segmented, 250 g
White mushroom, very fresh, cleaned and thinly sliced, 138 g

Method


  • 1. Peel the orange cleanly, removing all white pith. Working over a bowl to catch the juices, cut between the membranes to release neat segments. Reserve any juice that collects; it should be bright and fragrant, not bitter.


  • 2. Trim the mushroom stems only if necessary, then wipe the caps clean. Slice the mushrooms as thinly as possible, keeping the cuts even so the texture remains supple and crisp.


  • 3. Combine the orange segments, reserved juice, and sliced mushrooms in a mixing bowl. Toss gently for 20 to 30 seconds, just until the mushrooms are lightly glossed and the fruit is evenly distributed. The salad should remain distinct, not crushed.


  • 4. Let the mixture stand for 5 minutes at room temperature. This brief pause allows the mushroom to soften slightly at the edges while remaining firm and fresh, and the orange to perfume the dish.


  • Plating and serving


    Arrange the salad in a loose, low mound on chilled plates. Spoon a little of the citrus juice around and over the ingredients so the plate reads cleanly and lightly, with the orange and mushroom clearly visible. Serve immediately, while the mushroom is crisp and the citrus is vivid.

    Professional notes


    Use the freshest mushrooms available; their mild flavor is the foundation of the dish. Slice them thinly and evenly, or the balance will feel blunt. The orange must be fully peeled of pith, since any bitterness will flatten the dish.
    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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