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韩式烤雪花牛配韩式小菜和生菜沙拉

韩式烤雪花牛配韩式小菜和生菜沙拉
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营养成分表

每份 445 克

% 每日参考值基于 2000 千卡饮食

卡路里 1035 kcal
52% DV
总脂肪 84.0g
100% DV
单不饱和脂肪39.3g
多不饱和脂肪4.5g
饱和脂肪33.0g
反式脂肪3.2g
总碳水化合物 35.0g
12% DV
膳食纤维7.0g
淀粉18.0g
糖10.0g
蛋白质 34.0g
68% DV
动物蛋白31.0g
植物蛋白3.0g

关于

这是一份韩式烤肉风味餐，以大份量雪花纹理明显的牛小排为主，搭配多款蔬菜小菜与酱料。大部分热量来自高脂肪的牛肉，配菜则提供适量碳水、膳食纤维、钠和多种微量营养素。

食材

  • marbled beef short rib
  • green leaf lettuce
  • cabbage salad mix
  • creamy sesame dressing
  • kimchi
  • corn salad
  • soy dipping sauce
  • pickled garlic cloves
  • scallion herb sauce
  • braised eggplant
  • gochujang sauce
  • 芝麻

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128.0mg23%
叶酸105.0mcg26%
烟酸7.8mg49%
泛酸1.4mg28%
维生素B20.4mg32%
维生素B10.2mg15%
维生素A420.0mcg47%
维生素B123.1mcg129%
维生素B60.6mg36%
维生素C24.0mg27%
维生素D0.4mcg2%
维生素E2.1mg14%
维生素K165.0mcg138%

矿物质

营养素含量DV%半衰期
钙125.0mg13%
铜210.0mcg23%
铁4.8mg27%
镁52.0mg12%
磷345.0mg49%
钾760.0mg16%
硒29.0mcg53%
钠1380.0mg60%
锌7.9mg72%

韩式烤雪花牛小排配韩式小菜与绿叶沙拉

前言



这道菜建立在对比之上：雪花牛小排的丰腴浓郁、生菜的清爽微苦、泡菜的鲜明提味，以及炖茄子的含蓄甘甜。每一种元素都各自分明，但组合在一起，则形成一盘有章法、也有丰盛感的料理，体现出正统韩式烤肉餐桌的克制与充盈。酱汁的使用应当节制，使牛肉始终保持主角地位，同时让蔬菜保有本味与清晰层次。

食谱要点



  • 菜品类别： 烤肉配组合式韩式小菜

  • 菜系或来源： 韩式风味

  • 餐次类型： 主菜

  • 份量： 1 份

  • 每份重量： 445 g

  • 准备时间： 15 分钟

  • 烹饪时间： 8 分钟

  • 总时间： 23 分钟

  • 难度： 中等


    • 设备



  • 厚底煎锅或烤纹锅，28 cm

  • 小号炖锅

  • 拌碗

  • 食物夹

  • 上菜盘


    • 食材



    主体部分


  • 雪花牛小排，200 g


    • 沙拉与韩式小菜


  • 绿叶生菜，35 g

  • 卷心菜沙拉混合料，35 g

  • 泡菜，35 g

  • 玉米沙拉，30 g

  • 腌蒜瓣，15 g

  • 炖茄子，35 g


    • 酱汁与收尾


  • 奶香芝麻沙拉酱，20 g

  • 酱油蘸汁，18 g

  • 香葱香草酱，12 g

  • Gochujang 酱，10 g

  • 芝麻，5 g


    • 做法



  • 1. 在烹调前 15 分钟将雪花牛小排从冷藏中取出。用厨房纸彻底拍干；表面应是微微发黏，而不是湿润的。这能确保上色干净，并形成良好的煎封效果。


  • 2. 将厚底煎锅或烤纹锅以中高火预热 3 分钟。锅面应热到牛肉一接触就立刻发出滋滋声。


  • 3. 牛小排第一面煎 2 至 3 分钟，翻面后再煎 1 至 2 分钟。外层应呈深褐色，边缘略微酥脆，而中心仍保持多汁嫩滑。移到砧板上静置 3 分钟。


  • 4. 在牛肉静置时，将绿叶生菜和卷心菜沙拉混合料放入碗中。淋上少量奶香芝麻沙拉酱，轻轻拌匀至叶片均匀裹上酱汁且仍保持脆感即可。


  • 5. 将炖茄子放入小号炖锅中，以小火轻轻加热 1 至 2 分钟，至表面发亮、质地柔软即可。不要让它进一步煮散。


  • 6. 将静置好的牛肉逆纹切成一口大小。肉应切面整齐，可见明显油花，内部保持湿润。


  • 7. 将生菜与卷心菜沙拉摆在盘中略偏离中心的位置。把泡菜、玉米沙拉、腌蒜瓣和炖茄子分别以清晰独立的小份摆在周围。将切好的牛肉醒目地摆在蔬菜旁。


  • 8. 将酱油蘸汁、香葱香草酱和 Gochujang 酱分别少量点缀在盘子周围，或摆在牛肉一侧。最后撒上芝麻，轻轻点缀在牛肉上，并撒少许在几片沙拉叶上。


    • 摆盘与上桌



    请立即上桌，此时牛肉仍温热，沙拉也保持脆爽。整盘应呈现出经过设计与刻意安排的感觉：丰腴的肉类居于视觉中心，明亮清新的韩式小菜以克制的份量点缀其间，酱汁则应节制摆放，而非大量覆盖。

    专业提示



  • 牛肉必须以高温快速煎封；过度烹调会同时削弱口感与风味。

  • 沙拉调味要轻，使其起到衬托肉类的作用，而不是与之争抢重点。

  • 酱汁应作为点缀，而不是整片覆盖；每一种酱汁在盘中都应保持可辨识性。
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