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煎牛肉双芝士玉米饼配鲜莎莎

煎牛肉双芝士玉米饼配鲜莎莎
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营养成分表

每份 170 克

% 每日参考值基于 2000 千卡饮食

卡路里 408 kcal
20% DV
总脂肪 22.4g
34% DV
单不饱和脂肪9.7g
多不饱和脂肪1.9g
饱和脂肪9.1g
反式脂肪0.8g
总碳水化合物 28.6g
10% DV
膳食纤维2.7g
淀粉23.4g
糖2.5g
蛋白质 21.8g
44% DV
动物蛋白18.9g
植物蛋白2.9g

关于

这道面粉玉米饼夹入调味牛绞肉、切达奶酪、蒙特雷杰克奶酪和莎莎酱。每份170克含408卡路里，蛋白质和脂肪含量适中偏高，碳水主要来自饼皮。

食材

维生素和矿物质

维生素

营养素含量DV%半衰期
生物素3.1mcg10%
胆碱58.0mg11%
叶酸58.0mcg14%
烟酸4.7mg29%
泛酸0.6mg12%
维生素B20.3mg22%
维生素B10.2mg18%
维生素A92.0mcg10%
维生素B121.9mcg79%
维生素B60.3mg17%
维生素C1.8mg2%
维生素D0.3mcg2%
维生素E0.8mg5%
维生素K3.1mcg3%

矿物质

营养素含量DV%半衰期
钙182.0mg18%
铜110.0mcg12%
铁3.2mg18%
镁31.0mg7%
磷228.0mg33%
钾312.0mg7%
硒22.0mcg40%
钠612.0mg27%
锌4.6mg42%

煎烤牛肉双芝士玉米饼卷配新鲜莎莎酱

前言



这是一款紧凑而讲究的卷饼，调味牛肉、融化芝士与明亮清新的莎莎酱被严格地维持在平衡之中。玉米饼必须烘煎，而不只是加热，这样外层才能形成支撑结构，同时内部仍保持柔软且完整。妥善上桌时，这道菜呈现的是对比：酥脆的边缘、熔融的中心，以及干净利落的酸度。

食谱要点



  • 菜品类别： 咸味卷饼

  • 菜系或来源： 当代 Tex-Mex

  • 餐次类型： 主菜

  • 成品量： 1 个卷饼

  • 每份重量： 170 g

  • 准备时间： 10 分钟

  • 烹饪时间： 10 分钟

  • 总时间： 20 分钟

  • 难度： 简单


    • 设备



  • 1 个中号煎锅

  • 1 个小号平底锅或煎锅，用于烹制牛肉

  • 1 把锅铲

  • 1 把勺子

  • 1 个盘子

  • 1 块干净的操作台面


    • 食材



    主要馅料


  • 面粉玉米饼，55 g

  • 牛绞肉，70 g

  • 切达芝士，细刨，18 g

  • Monterey Jack 芝士，细刨，18 g

  • 莎莎酱，29 g


    • 做法



  • 1. 将牛绞肉放入小号平底锅或煎锅中，以中火加热。烹煮 6 至 8 分钟，期间用锅铲将其细细拨散，直至肉完全上色且不再有粉红色。质地应当松散、湿润，并轻微裹附析出的油脂，而不是发湿。


  • 2. 将面粉玉米饼放入干燥的煎锅中，以中火每面加热 20 至 30 秒，直至刚好变得柔软并带有浅浅的烘烤痕迹。它应保持可弯折，并带有淡淡的烘烤香气。


  • 3. 将玉米饼平铺在操作台面上。把切达芝士和 Monterey Jack 芝士均匀撒在中央，边缘留出清晰的折叠空间。将热牛肉用勺子舀到芝士上，铺成一条窄线，最后加入莎莎酱。馅料应集中且整齐，不要铺到边缘。


  • 4. 将两侧向内折起，然后从底部紧紧卷起，形成一个紧凑的卷饼。将其接缝朝下放回煎锅中，以中火每面煎 1 至 2 分钟，并轻轻按压，直至玉米饼呈金黄色并封口，芝士也完全融化。外层应局部酥脆，但仍足够柔韧，以便干净利落地切开。


  • 5. 上桌前让卷饼静置 1 分钟。这样可以让芝士稍微定型，并使整体结构更稳固。


    • 摆盘与上桌



    将卷饼接缝朝下放在温热的盘子上，整只上桌，或斜刀切开以展示分层馅料。最终成品应呈现出紧实的玉米饼、熔融的芝士，以及中央清晰的一道莎莎酱。

    专业提示



  • 牛肉必须炒至足够干爽，以免让卷饼变松散，但同时仍要保持多汁。

  • 将芝士细细刨碎可确保其均匀融化，并形成统一的内部质地。

  • 莎莎酱要控制用量并放在中央；过多会使玉米饼变软并破坏结构。
    • 均衡饮食
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