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希腊沙拉配菲达奶酪、橄榄和牛至

希腊沙拉配菲达奶酪、橄榄和牛至
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营养成分表

每份 340 克

% 每日参考值基于 2000 千卡饮食

卡路里 520 kcal
26% DV
总脂肪 44.0g
68% DV
单不饱和脂肪18.5g
多不饱和脂肪2.5g
饱和脂肪20.0g
反式脂肪0.8g
总碳水化合物 18.0g
6% DV
膳食纤维5.0g
淀粉4.0g
糖9.0g
蛋白质 17.0g
34% DV
动物蛋白15.0g
植物蛋白2.0g

关于

这是一款菲达奶酪用量较多的希腊风味沙拉，配有黄瓜、青甜椒、番茄、橄榄、洋葱、橄榄油和牛至。脂肪和钠含量较高，蛋白质适中，碳水化合物相对较低。

食材

维生素和矿物质

维生素

营养素含量DV%半衰期
生物素9.0mcg30%
胆碱32.0mg6%
叶酸75.0mcg19%
烟酸1.4mg9%
泛酸0.8mg16%
维生素B20.8mg62%
维生素B10.1mg8%
维生素A210.0mcg23%
维生素B122.0mcg83%
维生素B60.3mg18%
维生素C52.0mg58%
维生素D0.7mcg3%
维生素E1.8mg12%
维生素K42.0mcg35%

矿物质

营养素含量DV%半衰期
钙720.0mg72%
铜140.0mcg16%
铁2.2mg12%
镁42.0mg10%
磷430.0mg61%
钾520.0mg11%
硒22.0mcg40%
钠1450.0mg63%
锌3.3mg30%

配菲达奶酪、橄榄和牛至的希腊乡村沙拉

前言


这是最为地道的希腊乡村沙拉：明亮、带有咸鲜感，并且毫不掩饰地简单。这道菜的成败取决于蔬菜的品质、菲达奶酪的紧实度，以及橄榄油使用上的克制。没有任何元素被掩盖；每一种食材都必须保持分明、清凉，并且调味鲜明。

食谱要点


  • 菜品类别： 沙拉

  • 菜系或起源： 希腊

  • 餐次类型： 前菜或清淡主菜

  • 份量： 1 份

  • 每份重量： 340 g

  • 准备时间： 15 分钟

  • 烹饪时间： 0 分钟

  • 总时间： 15 分钟

  • 难度： 简单


    • 设备


  • 主厨刀

  • 砧板

  • 拌碗

  • 上菜盘


    • 食材


  • 菲达奶酪，80 g

  • 黄瓜，90 g，如外皮较硬可去皮，切成厚半月片

  • 青甜椒，35 g，去籽后切成细条

  • 番茄，85 g，切成瓣

  • 洋葱，20 g，切成极薄片

  • 橄榄，15 g，去核

  • 橄榄油，12 g

  • 南瓜籽，8 g

  • 干牛至，1 g


    • 做法


  • 1. 将黄瓜、青甜椒、番茄、洋葱和橄榄放入拌碗中。处理番茄时动作要轻，以保持形状并避免释出过多汁液。

  • 2. 加入菲达奶酪，保持为一整块，或分成几大块且边缘整齐的块状。奶酪应当醒目地置于其中，而不是消失在蔬菜里。

  • 3. 将橄榄油均匀淋在沙拉上。蔬菜应仅呈现轻微油亮感，而不应有油液积聚。

  • 4. 将南瓜籽撒在表面，最后撒上干牛至。香气应当干净清晰，并带有草本气息。

  • 5. 如有需要，只轻轻翻拌一次；否则保持沙拉的摆盘结构不变。最终口感应保持爽脆、多汁且彼此分明，同时菲达奶酪完整不碎。


    • 摆盘与上桌


    将沙拉摆入浅碗中或宽盘上，使蔬菜清晰可见。将菲达奶酪放在顶部，最后淋上橄榄油，撒上南瓜籽和牛至，并立即上桌，此时蔬菜应保持冰凉，奶酪应保持紧实。

    专业提示


    使用成熟但结构足够稳固、能够利落切开的番茄。洋葱要尽可能切得很细，使其为沙拉增添辛香而不喧宾夺主。整体平衡必须保持咸鲜、清新，并且足够干爽，才能在盘中维持完整形态。
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