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水波蛋棕榈芯蔬菜沙拉

水波蛋棕榈芯蔬菜沙拉
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营养成分表

每份 275 克

% 每日参考值基于 2000 千卡饮食

卡路里 255 kcal
13% DV
总脂肪 16.2g
25% DV
单不饱和脂肪9.8g
多不饱和脂肪2.2g
饱和脂肪3.4g
总碳水化合物 18.6g
6% DV
膳食纤维5.3g
淀粉6.3g
糖7.0g
蛋白质 10.8g
22% DV
动物蛋白6.9g
植物蛋白3.9g

关于

这是一道清爽轻盈的蔬菜沙拉，以水波蛋和棕榈芯为亮点，搭配黄瓜、番茄、罗马生菜、橄榄与橄榄油调味。脂肪含量适中，碳水较低，并提供适量蛋白质。

食材

维生素和矿物质

维生素

营养素含量DV%半衰期
生物素11.0mcg37%
胆碱165.0mg30%
叶酸92.0mcg23%
烟酸1.9mg12%
泛酸1.1mg22%
维生素B20.3mg26%
维生素B10.1mg10%
维生素A210.0mcg23%
维生素B120.6mcg25%
维生素B60.2mg14%
维生素C18.4mg20%
维生素D1.1mcg6%
维生素E2.1mg14%
维生素K78.0mcg65%

矿物质

营养素含量DV%半衰期
钙86.0mg9%
铜120.0mcg13%
铁2.2mg12%
镁34.0mg8%
磷180.0mg26%
钾540.0mg11%
硒17.0mcg31%
钠520.0mg23%
锌1.3mg12%

翠绿沙拉配水波蛋、棕榈心、黄瓜、番茄与橄榄

一份组合沙拉应当清晰明快，而不显拥挤。这里，柔嫩水波蛋的丰润口感，与黄瓜清爽的脆感、棕榈心温和的甘甜，以及橄榄的咸鲜深度相互映衬，再以橄榄油串联，并用黑胡椒提亮。成品克制、平衡而完整。

Recipe essentials



  • 菜品类别： 沙拉

  • 菜系或来源： 当代地中海风味

  • 餐次类型： 轻食主菜

  • 成品份量： 1 份

  • 每份重量： 275 g

  • 准备时间： 10 分钟

  • 烹饪时间： 4 分钟

  • 总时间： 14 分钟

  • 难度： 中等


    • Equipment



  • 小号炖锅

  • 漏勺

  • 拌碗

  • 锋利的刀

  • 砧板

  • 上菜盘


    • Ingredients



    Salad


  • 罗马生菜，撕成适口大小 — 70 g

  • 黄瓜，如需要可去皮，切成薄半月片 — 45 g

  • 番茄，切成瓣 — 45 g

  • 棕榈心，切成圆片 — 40 g

  • 橄榄，去核后对半切开 — 20 g


    • Dressing and finish


  • 橄榄油 — 18 g

  • 盐 — 2 g

  • 黑胡椒，现磨 — 1 g


    • Egg


  • 鸡蛋 — 34 g


    • Method



  • 1. 小号炖锅中加入水，加热至微沸，保持水面轻微流动但不要大滚。放入鸡蛋，水波煮 3 分钟，至蛋白刚刚凝固、蛋黄仍柔软流心。用漏勺捞出，稍微沥干。


  • 2. 在拌碗中混合罗马生菜、黄瓜、番茄、棕榈心和橄榄。加入盐和黑胡椒调味，再加入橄榄油。轻轻翻拌 10 到 15 秒，至叶片表面薄薄裹上一层油，且各类蔬菜仍保持分明。


  • 3. 将沙拉转移到上菜盘中，整理成低矮、整齐的一小堆。将水波蛋放在顶部，使切开后蛋黄能流入沙拉中。


    • Plating and serving



    立即上桌，鸡蛋置于中央，蔬菜以干净、留白的方式摆放。整盘应呈现出新鲜且克制的观感，由蛋黄带来丰润感，并由橄榄油赋予沙拉一层细致的光泽。

    Professional notes



  • 使用非常新鲜的鸡蛋，可获得最干净的水波效果和最完整清晰的蛋白形状。

  • 调味应保持轻盈；沙拉应当爽脆，而非油腻发滑。

  • 在装盘前给蔬菜调味，让盐分带出其天然的清晰风味，同时避免过度软化。
    • 生酮饮食低碳水饮食素食地中海饮食无麸质无乳制品Whole30均衡饮食
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