首页 / world / 欧洲 / 瑞典 / 裹粉猪排配白米饭和清蒸豌豆

裹粉猪排配白米饭和清蒸豌豆

裹粉猪排配白米饭和清蒸豌豆
由 @okkai 记录 | 有 0 位用户喜欢这种食物 | 有 0 位用户收藏了这种食物

营养成分表

每份 235 克

% 每日参考值基于 2000 千卡饮食

卡路里 465 kcal
23% DV
总脂肪 21.8g
34% DV
单不饱和脂肪10.8g
多不饱和脂肪5.2g
饱和脂肪4.9g
反式脂肪0.1g
总碳水化合物 36.2g
12% DV
膳食纤维2.8g
淀粉32.2g
糖1.2g
蛋白质 28.5g
57% DV
动物蛋白25.8g
植物蛋白2.7g

关于

这道餐点包含适量的裹粉炸猪排、白米饭和少量豌豆。整体蛋白质和脂肪含量较高，碳水化合物主要来自米饭和外层裹粉。

食材

维生素和矿物质

维生素

营养素含量DV%半衰期
生物素4.5mcg15%
胆碱82.0mg15%
叶酸32.0mcg8%
烟酸7.8mg49%
泛酸1.2mg24%
维生素B20.3mg22%
维生素B10.6mg52%
维生素A18.0mcg2%
维生素B120.7mcg29%
维生素B60.5mg28%
维生素C3.5mg4%
维生素D0.3mcg2%
维生素E1.4mg9%
维生素K10.0mcg8%

矿物质

营养素含量DV%半衰期
钙48.0mg5%
铜140.0mcg16%
铁2.3mg13%
镁42.0mg10%
磷255.0mg36%
钾430.0mg9%
硒31.0mcg56%
钠540.0mg23%
锌2.8mg25%

裹面包糠猪排配清蒸白米饭和无黄油豌豆

前言


这道菜讲究对比：酥脆金黄的猪排，搭配朴素的白米饭和清甜的青豌豆。成菜的关键在于克制、精准调味与干净利落的烹调方式，使每个元素都保持分明且协调。处理得当时，外壳会清脆裂开，猪肉保持多汁，而米饭与豌豆则提供安静的平衡。

食谱要点


  • 菜品类别： 主菜

  • 菜系或来源： 欧式风味

  • 餐次类型： 午餐或晚餐

  • 份量： 1 份

  • 每份重量： 235 g

  • 准备时间： 10 分钟

  • 烹饪时间： 20 分钟

  • 总时间： 30 分钟

  • 难度： 中等


    • 设备


  • 24 cm 厚底煎锅

  • 带盖中号炖锅

  • 细筛或滤盆

  • 食物夹

  • 即时读数温度计

  • 厨房纸巾

  • 沥油用盘子


    • 食材


    猪排部分


  • 120 g 裹面包糠猪排

  • 35 g 煎炸油

  • 1 g 盐

  • 0.5 g 黑胡椒


    • 米饭和豌豆部分


  • 45 g 白米，已淘洗

  • 20 g 青豌豆

  • 2 g 盐

  • 0.5 g 黑胡椒


    • 做法


  • 1. 将白米放入炖锅中，加入 90 g 水和 1 g 盐。中火加热至微沸后，盖上锅盖并调至最小火。期间不要揭盖，煮 12 分钟。离火后继续加盖焖 5 分钟；米粒应当熟软、颗粒分明，表面干爽。

  • 2. 另取一只小锅，将水煮沸。加入豌豆和剩余的 1 g 盐。煮 2 分钟，至颜色鲜绿且完全热透即可。立即沥干，并用 0.5 g 黑胡椒调味。

  • 3. 将煎炸油倒入厚底锅中，中火加热至 175°C。油面应微微发亮并流动顺畅，但不要冒烟。

  • 4. 放入裹面包糠猪排，第一面煎炸 3 至 4 分钟，然后翻面，第二面再煎炸 2 至 3 分钟。外壳应呈深金黄色且结实，内部温度应达到 63°C。取出放在厨房纸巾上沥油，并立即撒上剩余的 0.5 g 黑胡椒调味。

  • 5. 用叉子轻轻拨松米饭。尝味后，如有需要，仅用食材表中预留的少许盐微调，保持米粒分明。

  • 6. 将米饭与豌豆轻轻拌合，不要压碎豌豆。混合物应保持松散，不要压实。


    • 装盘与上桌


    将米饭和豌豆整齐堆成小 mound，略微偏离盘中央。把猪排斜靠在其上，使外壳保持外露并维持酥脆。立即上桌，此时猪排仍然热烫，米饭也依旧柔软。

    专业提示


  • 煎炸时保持温度稳定；如果油温下降过多，外壳会吸收油脂，失去应有的利落口感。

  • 猪排煎炸后稍微静置片刻，让肉汁稳定，再切开或上桌。

  • 米饭应保持朴素且颗粒分明；它的作用是衬托猪排，而不是与之争抢风头。
    • 均衡饮食
    在 App Store 下载

    Feel Better.

    OKKAI engine computes your next meal.

    Download on the App Store
    OKKAI dashboard
    Food detail
    OKKAI engine

    Core feature

    One photo.
    Full breakdown.

    Point your camera at any meal — restaurant dish, homemade food, snack, smoothie. OKKAI identifies what you're eating and returns a complete nutritional profile in seconds.

    • ·Calories, protein, carbs, and fat — instantly
    • ·20+ vitamins and minerals estimated per meal
    • ·Works on any meal, any cuisine, anywhere
    • ·Ingredient breakdown with adjustable portions
    • ·Recipe generation from any logged food
    Food nutrition detail

    Community

    See what people
    are actually eating.

    Every meal logged by OKKAI users — from Stockholm to Seoul.

    Loading meals…

    Features

    Built for people who take
    nutrition seriously.

    Feature screenshot
    The OKKAI engine

    Intelligence

    Your body keeps score.

    OKKAI ingests your sleep, exercise, food, weight, age, location and weather data. It breaks food down to its smallest compounds, computes vitamin and mineral half-lives, and models your body's current state as accurately as possible from all available data.

    The OKKAI engine keeps track of what cannot be seen.

    Computed every hour.

    Your body is never static. Vitamins deplete, minerals interact, absorption rates shift with activity and time of day.

    The engine recomputes every hour in order to give a suggestion on what to eat and when.

    Integration

    Deep Apple Health integration.

    OKKAI reads from and writes to Apple Health — bi-directionally. Every meal pushes macros, vitamins, and minerals into your health record. Every workout and sleep session flows back into OKKAI's analysis.

    Works with Apple Health
    Bi-directional sync
    Certified integration

    Reads from Health

    • Steps
    • Active calories
    • Workouts
    • Weight
    • Sleep hours
    • Resting heart rate

    Writes to Health

    • Dietary calories
    • Protein, carbs, fat
    • Fiber
    • All 13 vitamins
    • All 10 minerals
    Apple Health integration screen

    Social

    What people on Instagram say.

    Instagram review
    Instagram review

    Coming very soon.

    OKKAI is launching on iOS shortly. Sign up for the waiting list and be among the first to track nutrition the way it should be tracked.

    Download on the App Store

    FAQ

    Common questions.

    You take a photo of any meal. OKKAI's AI identifies the food, estimates the ingredients, calculates calories and macronutrients, and estimates 20+ vitamins and minerals — all within a few seconds. You can then adjust portions or add ingredients manually.
    Yes — OKKAI tracks 13 vitamins (A, C, D, E, K, B6, B12, folate, and more) and 10 minerals (calcium, iron, magnesium, zinc, potassium, and more). After logging enough meals, OKKAI provides an in-depth analysis of your body's nutrient stores and tells you exactly which foods to eat to fill the gaps.
    OKKAI supports 30+ protocols: daily time-restricted eating (12:12, 14:10, 16:8, 18:6, 20:4, OMAD), multi-day (5:2, alternate day fasting), extended fasts (24h, 36h, 48h, 72h, 96h), and religious fasts including Ramadan. You can also run a custom fast for any duration.
    Yes — deeply. OKKAI reads steps, active calories, workouts, weight, sleep, and resting heart rate from Apple Health. It also writes every meal's calories, macros, fiber, and all micronutrients back to your Health record so your full nutritional data lives in one place.
    OKKAI is free to download. Core features — food logging, calorie and macro tracking, fasting, weight tracking, and Apple Health sync — are free. Advanced AI analysis including the full micronutrient breakdown and personalized recommendations is available with OKKAI Premium.