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日式鸡蛋牛肉去边白吐司三明治

日式鸡蛋牛肉去边白吐司三明治
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营养成分表

每份 185 克

% 每日参考值基于 2000 千卡饮食

卡路里 430 kcal
22% DV
总脂肪 23.0g
35% DV
单不饱和脂肪11.8g
多不饱和脂肪4.2g
饱和脂肪6.5g
反式脂肪0.2g
总碳水化合物 34.0g
11% DV
膳食纤维1.8g
淀粉27.7g
糖4.5g
蛋白质 21.0g
42% DV
动物蛋白15.5g
植物蛋白5.5g

关于

A soft Japanese milk bread sandwich with folded egg and a small amount of beef filling. Moderate protein, relatively high fat from egg, mayonnaise, and butter, with most carbohydrates coming from the bread.

食材

维生素和矿物质

维生素

营养素含量DV%半衰期
生物素12.0mcg40%
胆碱165.0mg30%
叶酸78.0mcg20%
烟酸4.2mg26%
泛酸0.9mg19%
维生素B20.3mg26%
维生素B10.3mg27%
维生素A170.0mcg19%
维生素B120.9mcg38%
维生素B60.2mg9%
维生素D1.3mcg7%
维生素E1.6mg11%
维生素K7.0mcg6%

矿物质

营养素含量DV%半衰期
钙110.0mg11%
铜90.0mcg10%
铁3.1mg17%
镁28.0mg7%
磷220.0mg31%
钾240.0mg5%
硒24.0mcg44%
钠520.0mg23%
锌2.2mg20%

日式玉子牛肉生吐司三明治

前言
这款三明治建立在对比之上：柔软的面包、浓郁的鸡蛋、调味牛肉，以及黄油与蛋黄酱所带来的低调奢华。它是日式风格的组合，但被简化到最本质的状态，由质地撑起整道料理。冷食或微凉食用皆可，口感应当整齐、柔韧而完整。

食谱要点
菜品类别：三明治
菜系或来源：日式风味
餐次类型：午餐或轻食
成品量：1 个三明治
每份重量：185 g
准备时间：10 分钟
烹饪时间：8 分钟
总时间：18 分钟
难度：简单

设备
小煎锅
搅拌碗
叉子
锅铲
锋利的刀
厨房秤
盘子

食材
Shokupan 生吐司，去边，90 g
鸡蛋，50 g
牛肉，切极薄片或剁碎，25 g
蛋黄酱，12 g
黄油，软化，8 g
黑胡椒，现磨，0.5 g

做法
  • 1. 将鸡蛋打入小碗中，轻轻打散至蛋白与蛋黄刚好混合成均匀液体。

  • 2. 以中火加热煎锅。加入牛肉，烹煮 2 至 3 分钟，视需要翻炒或翻面，直到其失去生色并略微上色。肉应保持嫩度，不要炒干。

  • 3. 将打散的蛋液加入锅中的牛肉里。轻轻搅拌 1 至 2 分钟，直到鸡蛋形成柔软的凝块，混合物刚刚凝固，仍然湿润柔嫩。离火后以黑胡椒调味。

  • 4. 将生吐司片放在干净的案板上。每片一面均匀抹上黄油。再在每片另一面抹上蛋黄酱。

  • 5. 将鸡蛋牛肉混合物舀到其中一片吐司上，铺成均匀一层，并保持在边缘以内。盖上第二片，轻轻按压，使三明治固定成形，但不要压实面包。

  • 6. 如有需要，修整不齐的边缘。将三明治静置 1 分钟，然后用锋利的刀利落地切成两个长方形或两个三角形。


    • 摆盘与食用
    立即装入素净的盘中，切面朝上。面包应保持浅色且柔软，内馅紧实而有光泽，最后由黑胡椒带来一线香气与辛感。

    专业提示
    保持蛋液混合物柔软；过度烹煮会让三明治失去层次。
    使用非常新鲜的 Shokupan 生吐司，因为其细密组织正是这道料理的结构基础。
    组装时只需轻轻按压，这样内馅才能保持蓬软，面包也不会塌陷。
    均衡饮食
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