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加特级初榨橄榄油的尼斯沙拉

加特级初榨橄榄油的尼斯沙拉
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营养成分表

每份 430 克

% 每日参考值基于 2000 千卡饮食

卡路里 620 kcal
31% DV
总脂肪 42.0g
65% DV
单不饱和脂肪25.0g
多不饱和脂肪8.0g
饱和脂肪7.0g
总碳水化合物 28.0g
9% DV
膳食纤维7.0g
淀粉18.0g
糖6.0g
蛋白质 32.0g
64% DV
动物蛋白28.0g
植物蛋白4.0g

关于

这道组合式尼斯沙拉以金枪鱼、蔬菜、鸡蛋、土豆、橄榄和混合生菜为主，再淋上额外的橄榄油，口感丰富，风味经典。

食材

维生素和矿物质

维生素

营养素含量DV%半衰期
生物素18.0mcg60%
胆碱240.0mg44%
叶酸85.0mcg21%
烟酸12.0mg75%
泛酸2.1mg42%
维生素B20.5mg35%
维生素B10.2mg15%
维生素A420.0mcg47%
维生素B122.2mcg92%
维生素B60.7mg38%
维生素C28.0mg31%
维生素D2.5mcg13%
维生素E5.5mg37%
维生素K55.0mcg46%

矿物质

营养素含量DV%半衰期
钙95.0mg10%
铬7.0mcg20%
铜0.2mcg0%
碘28.0mcg19%
铁3.8mg21%
镁70.0mg17%
锰0.5mg20%
钼12.0mcg27%
磷320.0mg46%
钾780.0mg17%
硒55.0mcg100%
钠720.0mg31%
锌2.7mg25%

加量橄榄油尼斯沙拉

前言


尼斯沙拉讲究的是清晰分明：紧实的金枪鱼、蜡质口感的土豆、鲜嫩的四季豆、成熟的番茄，以及橄榄与鸡蛋带来的纯净咸香。额外加入的橄榄油并非点缀，而是这道调味汁的主体，赋予沙拉分量、光泽与悠长余味。组合得当时，它既不粗犷，也不纤细，而是精准。

食谱要点


  • 菜品类别：沙拉

  • 菜系或起源：法国，尼斯

  • 餐次类型：主菜

  • 份量：1 份

  • 每份大小：430 g

  • 准备时间：20 分钟

  • 烹饪时间：15 分钟

  • 总时间：35 分钟

  • 难度：中等


    • 设备


  • 中号炖锅

  • 小碗

  • 拌碗

  • 锋利的刀

  • 砧板

  • 上菜盘


    • 食材


    沙拉


  • 金枪鱼，100 g

  • 水煮蛋，100 g，去壳并对半切开

  • 土豆，90 g，煮至刚好软嫩后放凉并切成瓣

  • 四季豆，50 g，去蒂

  • 番茄，60 g，切成瓣

  • 橄榄，20 g

  • 混合生菜，30 g


    • 调味汁


  • 橄榄油，25 g

  • 油醋汁调味料，5 g


    • 做法


  • 1. 在中号炖锅中将水加热至稳定沸腾。加入四季豆，煮 3 至 4 分钟，至颜色鲜绿且刚好变嫩。立即沥干，稍微放凉，使其保持脆嫩与鲜亮。

  • 2. 如果土豆尚未煮熟，将其放入轻微加盐的水中小火煮 12 至 15 分钟，直到刀尖插入时略有阻力。沥干，放凉至刚好可以操作，然后切成整齐的瓣。内部应保持形状而不松散碎裂。

  • 3. 在小碗中混合橄榄油和油醋汁调味料。搅打至调味汁完全乳化并呈现光泽。

  • 4. 在上菜盘上先铺一层混合生菜作为底部。将土豆、四季豆、番茄、橄榄和金枪鱼分别摆放成清晰区块，而不是混在一起。将水煮蛋半颗显眼摆放，使蛋黄保持可见。

  • 5. 将调味汁均匀淋在沙拉上，使其裹覆食材但不要积聚成滩。完成后的沙拉应带有轻微光泽，同时每种食材仍清晰可辨。


    • 摆盘与上桌


    立即用宽盘上桌，食材应以均衡且有意图的构图摆放。沙拉整体应呈现组合式且丰盛的观感，橄榄油将各元素连接起来，而金枪鱼与鸡蛋则赋予整盘足够分量。

    专业提示


  • 土豆应保持蜡质口感且完整；粉面的质地会削弱这道沙拉。

  • 四季豆必须保持鲜亮并略带硬挺，以保留对比感。

  • 在最后一刻再调味，这样生菜能保持新鲜，油脂在盘中也会显得干净清爽。
    • 无麸质无乳制品地中海饮食均衡饮食
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