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香脆煎火腿配印度香米饭

香脆煎火腿配印度香米饭
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营养成分表

每份 285 克

% 每日参考值基于 2000 千卡饮食

卡路里 455 kcal
23% DV
总脂肪 15.8g
24% DV
单不饱和脂肪7.8g
多不饱和脂肪2.2g
饱和脂肪4.4g
反式脂肪0.1g
总碳水化合物 58.2g
19% DV
膳食纤维1.4g
淀粉55.0g
糖1.8g
蛋白质 18.5g
37% DV
动物蛋白15.8g
植物蛋白2.7g

关于

这是一道分量适中的米饭配火腿料理，热量主要来自精制碳水化合物和添加脂肪，同时提供适量动物蛋白，膳食纤维相对较低。

食材

维生素和矿物质

维生素

营养素含量DV%半衰期
生物素3.5mcg12%
胆碱34.0mg6%
叶酸18.0mcg5%
烟酸4.1mg26%
泛酸0.8mg16%
维生素B20.2mg17%
维生素B10.2mg13%
维生素A6.0mcg1%
维生素B120.6mcg23%
维生素B60.3mg19%
维生素D0.2mcg1%
维生素E1.1mg7%
维生素K4.5mcg4%

矿物质

营养素含量DV%半衰期
钙24.0mg2%
铜120.0mcg13%
铁1.6mg9%
镁28.0mg7%
磷185.0mg26%
钾290.0mg6%
硒24.0mcg44%
钠1180.0mg51%
锌1.7mg15%

香脆煎火腿巴斯马蒂米饭

前言


这是一道以对比为基础、讲究分寸的米饭料理：细长芬芳的米粒，配上在锅中煎至风味更集中的咸香火腿小丁。米饭必须保持粒粒分明且柔软有弹性，而火腿则应在不失其腌制咸香深度的前提下，形成微脆的边缘。这里没有任何装饰性的元素；平衡来自质地、克制与精准。

食谱要点


  • 菜品类别： 米饭料理

  • 菜系或起源： 当代风格

  • 餐次类型： 主菜

  • 份量： 1 份

  • 每份重量： 285 g

  • 准备时间： 5 分钟

  • 烹饪时间： 20 分钟

  • 总时间： 25 分钟

  • 难度： 简单


    • 设备


  • 细网筛

  • 带严密锅盖的小号平底锅，16 cm

  • 煎锅，20 cm

  • 锅铲

  • 电子秤


    • 食材


    米饭


  • 120 g 巴斯马蒂米

  • 2 g 盐

  • 260 g 水


    • 火腿


  • 80 g 火腿，切成 5 mm 小丁

  • 8 g 植物油

  • 1 g 黑胡椒

  • 1 g 盐


    • 做法


  • 1. 将巴斯马蒂米用数次冷水反复淘洗，直到水几乎变清。然后放入筛中充分沥干 2 分钟。这样可以去除表面多余淀粉，并保持米粒分明。

  • 2. 将米、2 g 盐和 260 g 水放入小锅中。用中火加热至轻微沸腾，随后立即盖上锅盖并调至最小火。全程不要揭盖，煮 12 分钟。

  • 3. 将锅离火，保持加盖静置 8 分钟。此时米粒应当熟透、分明且充分吸水，锅中不应有可见余水。

  • 4. 在米饭静置期间，用中火在煎锅中加热植物油。加入火腿丁，间中翻炒，煎 4 至 5 分钟，直到边缘上色并略微酥脆。

  • 5. 给火腿加入 1 g 盐和 1 g 黑胡椒调味。翻拌 15 秒使其均匀裹附，然后离火。

  • 6. 用叉子轻轻拨松米饭，再拌入火腿和锅中的汁液。只需拌至分布均匀即可；米粒必须保持完整且粒粒分明。


    • 装盘与食用


    将米饭轻轻堆入预热的浅碗或盘中，让火腿丁清晰可见地分布其中，而不是沉入紧实的一团中。成品应呈现为干净、分明的米粒，其间点缀着香脆咸鲜的火腿小丁。

    专业提示


    请使用带严密锅盖的锅；蒸汽控制对米饭的质地至关重要。加入火腿后不要过度搅拌，否则米粒会断裂，整道菜也会失去应有的清晰口感。
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