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牛排配土豆泥和青酱

牛排配土豆泥和青酱
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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 760 kcal
38% DV
总脂肪 49.0g
75% DV
单不饱和脂肪22.5g
多不饱和脂肪4.5g
饱和脂肪18.0g
反式脂肪1.6g
总碳水化合物 31.0g
10% DV
膳食纤维3.0g
淀粉25.0g
糖3.0g
蛋白质 46.0g
92% DV
动物蛋白44.0g
植物蛋白2.0g

关于

这道牛排馆风格的餐盘包含大份牛排、绵密土豆泥、浓郁棕色酱汁，以及香草油基青酱。整体蛋白质和脂肪含量较高，碳水适中，膳食纤维相对较低。

食材

维生素和矿物质

维生素

营养素含量DV%半衰期
生物素5.5mcg18%
胆碱155.0mg28%
叶酸42.0mcg11%
烟酸9.8mg61%
泛酸1.4mg28%
维生素B20.4mg32%
维生素B10.2mg15%
维生素A210.0mcg23%
维生素B123.2mcg133%
维生素B60.9mg56%
维生素C11.0mg12%
维生素D0.6mcg3%
维生素E2.1mg14%
维生素K95.0mcg79%

矿物质

营养素含量DV%半衰期
钙95.0mg10%
铜210.0mcg23%
铁4.8mg27%
镁68.0mg16%
磷430.0mg61%
钾1220.0mg26%
硒41.0mcg75%
钠980.0mg43%
锌8.1mg74%

牛排配土豆泥和 Chimichurri 青酱

一道经典的牛排餐盘，搭配绵密土豆泥、棕色锅汁，以及新鲜香草 Chimichurri 青酱。这是一道丰盛、餐厅风格的菜肴，以煎封牛肉和浓郁锅汁为核心。

430.5 g 总量所需食材
  • 牛排 180 g

  • 土豆泥 120 g

  • 棕色锅汁 45 g

  • 香草 Chimichurri 青酱 25 g

  • 黄油 20 g

  • 淡奶油 15 g

  • 牛高汤 10 g

  • 红酒 5 g

  • 橄榄油 4 g

  • 欧芹 2 g

  • 大蒜 1 g

  • 细香葱 1 g

  • 红辣椒碎 1 g

  • 盐 1 g

  • 黑胡椒 0.5 g


    • 总计：430.5 g

    做法
  • 1. 用盐和黑胡椒给牛排调味。

  • 2. 在高温下用橄榄油煎封牛排，直到表面上色，并达到你喜欢的熟度。切片前先静置。

  • 3. 将土豆泥与黄油和淡奶油一起加热，直至顺滑绵密。

  • 4. 用红酒和牛高汤给锅除釉，然后收汁成棕色锅汁。

  • 5. 如需增加新鲜感和辣味，可将大蒜、欧芹、细香葱和红辣椒碎拌入 Chimichurri 青酱中。

  • 6. 装盘时先放土豆泥，将牛排放在上方或旁边，淋上棕色锅汁，最后点缀 Chimichurri 青酱。


    • 准备时间：15 分钟
    烹饪时间：15 分钟

    实用提示
  • 上桌前让牛排静置 5 分钟，以保持肉汁。

  • Chimichurri 青酱保持鲜亮且不加热，风味对比最佳。

  • 如有需要，可再加少许高汤调整酱汁浓稠度。
    • 无麸质均衡饮食
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