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泰式牛肉茄子绿咖喱

泰式牛肉茄子绿咖喱
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营养成分表

每份 320 克

% 每日参考值基于 2000 千卡饮食

卡路里 515 kcal
26% DV
总脂肪 41.0g
63% DV
单不饱和脂肪9.5g
多不饱和脂肪1.2g
饱和脂肪28.0g
反式脂肪0.8g
总碳水化合物 14.0g
5% DV
膳食纤维3.0g
淀粉6.0g
糖5.0g
蛋白质 24.0g
48% DV
动物蛋白24.0g

关于

这道泰式绿咖喱以椰奶为底，搭配牛肉和茄子，口感浓郁顺滑。每份含24克蛋白质、14克碳水和41克脂肪，脂肪主要来自椰奶，属于低碳水风格。

食材

维生素和矿物质

维生素

营养素含量DV%半衰期
生物素4.0mcg13%
胆碱82.0mg15%
叶酸24.0mcg6%
烟酸5.8mg36%
泛酸0.7mg14%
维生素B20.3mg22%
维生素B10.1mg7%
维生素A28.0mcg3%
维生素B122.1mcg88%
维生素B60.4mg25%
维生素C4.5mg5%
维生素D0.1mcg1%
维生素E0.6mg4%
维生素K5.0mcg4%

矿物质

营养素含量DV%半衰期
钙45.0mg5%
铜180.0mcg20%
铁4.2mg23%
镁52.0mg12%
磷235.0mg34%
钾520.0mg11%
硒24.0mcg44%
钠720.0mg31%
锌5.1mg46%

泰式青咖喱牛肉茄子

前言


这道咖喱讲究克制：青咖喱酱的辛香、椰奶的圆润，以及牛肉的深厚鲜味，由茄子的柔软达到平衡。成品应当风味鲜明而不厚重，收口干净，酱汁轻薄地附着在肉上。最后的菜肴必须保持柔润、芳香且精准。

食谱要点


  • 菜肴类别： 咖喱

  • 菜系或来源： 泰国

  • 餐次类型： 主菜

  • 份量： 1 人份

  • 每份分量： 320 g

  • 准备时间： 10 分钟

  • 烹饪时间： 20 分钟

  • 总时间： 30 分钟

  • 难度： 中等


    • 设备


  • 厚底炖锅或浅口煎炒锅，24 cm

  • 小汤勺

  • 耐热汤匙

  • 锋利的刀

  • 砧板

  • 电子秤


    • 食材


    咖喱


  • 牛肉，修整后切成薄片：140 g

  • 椰奶：120 g

  • 茄子，切成一口大小的楔形块：40 g

  • 青咖喱酱：12 g

  • 鱼露：5 g

  • 棕榈糖：3 g


    • 做法


  • 1. 将锅置于中火上，加入青咖喱酱。持续搅拌 1 分钟，直至香气释放且颜色略微加深；咖喱酱应散发出鲜明的草本香气，但不要炒焦。

  • 2. 加入 40 g 椰奶，边煮边搅拌 1 分钟，直到咖喱酱变得松散，混合物呈现光泽并融合均匀。

  • 3. 加入剩余的椰奶，用中火加热至微微沸腾。拌入棕榈糖和鱼露，再小火煨 2 分钟，直到酱汁风味变得圆润、鲜美并带有轻微甜味。

  • 4. 加入茄子，小火煨 4 至 5 分钟，中途翻动一两次，直到边缘变软但仍保持形状。

  • 5. 将牛肉单层加入，轻轻小火煨 2 至 3 分钟，只需稍微搅拌使肉片分开。牛肉应刚好熟透，口感柔嫩且仍然多汁；酱汁应保持完整并轻薄地裹附其上。

  • 6. 立即离火。让咖喱静置 1 分钟，使酱汁稳定下来并让风味更加协调。


    • 装盘与上桌


    将咖喱舀入预热的浅碗中，摆放牛肉和茄子，使其在酱汁中清晰可见，而不是完全浸没。上桌时让酱汁均匀地汇聚在食材周围，表面应有光泽且整齐。

    专业提示


  • 加入牛肉后保持轻柔的小火；大火沸腾会使肉变老，并让酱汁变稀。

  • 咖喱最终应呈现咸味与甜味的平衡，绝不能尖锐或甜腻。

  • 茄子必须软嫩但完整，提供柔软口感，同时不能塌散到酱汁中。
    • 生酮饮食低碳水饮食无麸质无乳制品Whole30
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