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虾仁泰式炒河粉

虾仁泰式炒河粉
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营养成分表

每份 360 克

% 每日参考值基于 2000 千卡饮食

卡路里 560 kcal
28% DV
总脂肪 21.0g
32% DV
单不饱和脂肪10.8g
多不饱和脂肪5.3g
饱和脂肪4.1g
反式脂肪0.1g
总碳水化合物 67.0g
22% DV
膳食纤维4.5g
淀粉54.0g
糖8.5g
蛋白质 24.0g
48% DV
动物蛋白20.0g
植物蛋白4.0g

关于

这是一道以米粉为主的炒面料理，外观和虾仁泰式炒河粉相似。热量主要来自米粉、食用油、花生和鸡蛋；整体提供适量蛋白质，碳水化合物相对较高，钠含量中等。

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92.0mg17%
叶酸52.0mcg13%
烟酸3.8mg24%
泛酸0.9mg18%
维生素B20.2mg18%
维生素B10.2mg15%
维生素A95.0mcg11%
维生素B121.1mcg46%
维生素B60.2mg13%
维生素C6.2mg7%
维生素D1.1mcg6%
维生素E2.1mg14%
维生素K18.0mcg15%

矿物质

营养素含量DV%半衰期
钙108.0mg11%
铜240.0mcg27%
铁2.7mg15%
镁58.0mg14%
磷255.0mg36%
钾330.0mg7%
硒31.0mcg56%
钠760.0mg33%
锌1.9mg17%

**泰式炒河粉，配虾仁、鸡蛋、豆芽与碎花生**

前言



Pad Thai 是一道讲究精确比例的菜：甜、酸、咸与坚果香必须恰到好处，米粉要保持柔韧，虾则要刚刚熟透。它的风味取决于火候、时机与克制，而非一味堆砌。处理得当时，这道菜会呈现出鲜明、协调且极具满足感的特质，同时每一种元素都清晰可辨。

食谱要点



  • 菜品类别： 炒面类菜肴

  • 菜系或来源： 泰国

  • 餐次类型： 主菜

  • 份量： 1 份

  • 每份重量： 360 g

  • 准备时间： 15 分钟

  • 烹饪时间： 8 分钟

  • 总时间： 23 分钟

  • 难度： 中级


    • 设备



  • 大碗

  • 小碗

  • 炒锅或厚底煎炒锅，30 cm

  • 锅铲或炒锅翻铲

  • 细滤网

  • 上菜盘


    • 食材



    米粉与酱汁


  • 干米粉：120 g

  • 罗望子酱：25 g

  • 鱼露：15 g

  • 糖：10 g

  • 植物油：20 g


    • 主要配料


  • 虾仁，去壳去虾线：80 g

  • 鸡蛋：50 g

  • 豆芽：40 g

  • 青葱，切成 3 cm 长段：20 g

  • 花生，压碎：10 g


    • 做法



  • 1. 将干米粉放入大碗中，倒入热水没过。浸泡 8 至 10 分钟，至米粉变得柔软可弯曲，但中心仍略有硬芯。充分沥干后备用。米粉应能弯折而不断裂，同时保留轻微的韧性。


  • 2. 在小碗中混合罗望子酱、鱼露和糖。搅拌至糖完全溶解。酱汁的味道应当平衡：酸味鲜明、甜味轻柔、咸味清晰。


  • 3. 以大火加热炒锅 1 分钟。加入植物油，转动锅身使油均匀裹满锅面。加入虾仁，翻炒 1 至 2 分钟，至其刚刚变得不透明并轻微卷曲。拨到炒锅一侧。


  • 4. 将鸡蛋倒入炒锅空出的区域，轻轻搅动 20 至 30 秒，至其刚刚凝固但仍保持嫩滑。将其炒成大块、柔嫩的蛋絮，而不是细碎的小块。


  • 5. 加入沥干的米粉和调好的酱汁。持续翻拌 2 至 3 分钟，让米粉吸收酱汁并呈现光亮的色泽。米粉应变得柔韧、调味均匀，边缘略微焦糖化但不破碎。


  • 6. 加入豆芽和青葱。翻拌 30 至 45 秒，至青葱略微变软而豆芽仍保持脆感。将虾仁重新拌回锅中，翻拌一两次，使其分布均匀。


  • 7. 离火后立即盛入温热的上菜盘中。最后撒上碎花生，使其均匀分布在表面，同时保持清晰可见、层次分明。


    • 摆盘与上桌



    将米粉在盘中央堆成紧实的巢状，再将虾仁与鸡蛋点缀于顶部，使各个组成部分清晰可辨。豆芽应带来轻盈感与清新感，而花生则以干爽的坚果香为整道菜收尾，形成对比。请立即上桌，此时米粉仍有光泽，虾仁也最为嫩口。

    专业提示



  • 米粉只需泡到柔软可弯即可；吸水过度会导致其在锅中塌软。

  • 米粉下锅前，炒锅必须足够热，否则这道菜会变成焖蒸而不是翻炒。

  • 花生应在最后加入，以保留其口感，并让成菜收尾更干净利落。
    • 无麸质无乳制品均衡饮食
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