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青豆糙汁焖牛肉配米饭

青豆糙汁焖牛肉配米饭
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营养成分表

每份 260 克

% 每日参考值基于 2000 千卡饮食

卡路里 395 kcal
20% DV
总脂肪 14.0g
22% DV
单不饱和脂肪6.7g
多不饱和脂肪1.8g
饱和脂肪4.2g
反式脂肪0.4g
总碳水化合物 49.0g
16% DV
膳食纤维5.8g
淀粉38.4g
糖4.8g
蛋白质 17.0g
34% DV
动物蛋白11.0g
植物蛋白6.0g

关于

这道菜以适量白米饭、青豆和少量裹着糙汁的煎焖牛肉组成。整体以碳水化合物为主，蛋白质和脂肪含量适中，青豆也带来一定膳食纤维。

食材

维生素和矿物质

维生素

营养素含量DV%半衰期
生物素6.0mcg20%
胆碱42.0mg8%
叶酸72.0mcg18%
烟酸3.8mg24%
泛酸0.7mg14%
维生素B20.2mg12%
维生素B10.2mg15%
维生素A42.0mcg5%
维生素B121.4mcg58%
维生素B60.3mg16%
维生素C12.5mg14%
维生素D0.1mcg1%
维生素E0.8mg5%
维生素K18.0mcg15%

矿物质

营养素含量DV%半衰期
钙34.0mg3%
铜170.0mcg19%
铁2.7mg15%
镁42.0mg10%
磷205.0mg29%
钾390.0mg8%
硒18.0mcg33%
钠520.0mg23%
锌3.2mg29%

青豌豆米饭配棕色肉汁焖牛肉

前言


这是一道由原味米饭、香甜青豌豆和以浓郁棕色肉汁收尾的牛肉组成的拼盘式菜肴。此菜的关键在于克制：每个元素都必须保持分明，米饭清爽，豌豆鲜亮，牛肉柔嫩到一咬即开却不失结构。处理得当时，它呈现的是一种平衡的研究，而非丰盛的堆砌。

食谱要点


  • 菜品类别： 配焖肉的米饭料理

  • 菜系或来源： 经典家常风味

  • 餐次类型： 主菜

  • 份量： 1 份

  • 每份重量： 260 g

  • 准备时间： 15 分钟

  • 烹饪时间： 55 分钟

  • 总时间： 70 分钟

  • 难度： 中等


    • 设备


  • 带盖厚底炖锅

  • 中号煎炒锅

  • 小号炖锅

  • 细滤网

  • 勺子或刮刀

  • 电子秤


    • 食材



    米饭和豌豆


  • 白米，110 g

  • 青豌豆，45 g

  • 盐，2 g

  • 水，180 g


    • 牛肉和肉汁


  • 牛肉，85 g，切成大小均匀的小块

  • 棕色肉汁，60 g

  • 食用油，8 g

  • 盐，1 g

  • 黑胡椒，1 g


    • 做法



  • 1. 将白米用冷水快速冲洗，直到淘米水不再那么浑浊，然后充分沥干。这样可以去除表面多余淀粉，帮助米粒保持分明。


  • 2. 将米、水和 2 g 盐放入厚底炖锅中。用中大火煮至沸腾后，立刻调至最小火，盖紧锅盖，不要搅拌，煮 14 分钟。离火后继续加盖焖 10 分钟。煮好的米饭应当柔软熟透、表面干爽且受热均匀。


  • 3. 将牛肉放入碗中，加入 1 g 盐和黑胡椒。轻轻拌匀，使调味料均匀附着在表面，同时不要把肉压实。


  • 4. 在煎炒锅中用中大火加热食用油，至油面微微发亮。将牛肉单层下锅，按需翻面，煎至表面充分上色，约 4 到 6 分钟，锅底形成深色焦化物。注意不要把肉挤得过满。


  • 5. 向锅中加入棕色肉汁，将火调至中小火。间中搅拌，轻轻煨 8 到 10 分钟，直到牛肉变嫩，肉汁能薄薄包裹在肉块表面。酱汁应当光亮浓缩，而不是稀薄。


  • 6. 在米饭焖制的最后 2 分钟加入青豌豆，然后用叉子轻轻翻松，使豌豆分布均匀且不弄碎米粒。米饭应保持粒粒分明，豌豆则要鲜亮。


  • 7. 检查牛肉和肉汁的调味。只有在确有必要时，再额外补少许盐，保持酱汁风味平衡且干净。


    • 装盘与上桌


    将米饭和豌豆整齐地堆放在温热的盘中央。把牛肉及其肉汁舀在米饭旁边，并让少量肉汁略微覆盖米饭一侧，使酱汁自然铺开，但不要把米饭完全浸没。最终成品应呈现鲜明对比：浅色米饭、绿色豌豆，以及覆盖在嫩牛肉上的深棕色光泽酱汁。

    专业提示


  • 加入肉汁之前一定要先把牛肉煎上色；这道菜的风味深度取决于最初形成的色泽。

  • 米饭要保持结实、粒粒分明。若底部过软过湿，会削弱整盘菜的表现。

  • 收尾时的肉汁应当刚好浓稠到能附着在牛肉上，并在米饭边缘留下淡淡酱色。
    • 均衡饮食无麸质无乳制品
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