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乡村风味牛肉煎锅

乡村风味牛肉煎锅
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营养成分表

每份 780 克

% 每日参考值基于 2000 千卡饮食

卡路里 1385 kcal
69% DV
总脂肪 93.2g
100% DV
单不饱和脂肪42.6g
多不饱和脂肪3.9g
饱和脂肪35.1g
反式脂肪4.1g
总碳水化合物 35.8g
12% DV
膳食纤维7.8g
淀粉12.9g
15.1g
蛋白质 95.4g
100% DV
动物蛋白88.9g
植物蛋白6.5g

关于

这道乡村风味牛肉煎锅主打高蛋白、高脂肪,蔬菜适中,碳水偏低到中等。大部分热量来自牛绞肉,甜椒、蘑菇、洋葱和番茄酱则提供纤维与多种微量营养素。

食材

维生素和矿物质

维生素

营养素含量DV%半衰期
胆碱402.0mg73%
维生素A173.0mcg19%
维生素B10.4mg35%
维生素B1210.9mcg454%
维生素B21.4mg106%
烟酸24.6mg154%
泛酸4.9mg98%
维生素B61.9mg115%
生物素18.4mcg61%
叶酸74.0mcg19%
维生素C82.4mg92%
维生素D1.6mcg8%
维生素E2.9mg19%
维生素K12.8mcg11%

矿物质

营养素含量DV%半衰期
88.0mg9%
420.0mcg47%
10.4mg58%
96.0mg23%
860.0mg123%
1320.0mg28%
115.0mcg209%
420.0mg18%
20.1mg183%

Rustic Beef Skillet with Peppers, Mushrooms, and Tomato

Headnote



This skillet dish is built on concentration rather than excess: browned beef, softened onion, sweet pepper, and mushrooms bound in a reduced tomato sauce. The result should be savory, supple, and cleanly finished, with each ingredient retaining its own character while forming a coherent whole. It is a straightforward dish, but only precision will give it depth.

Recipe essentials



Dish category: Savory skillet main
Cuisine or origin: Contemporary European-inspired
Course type: Main course
Yield: 780 g
Serving size: 390 g
Prep time: 15 minutes
Cook time: 25 minutes
Total time: 40 minutes
Difficulty: Moderate

Equipment



Heavy sauté pan or skillet, 28 cm
Wooden spoon or heatproof spatula
Sharp chef’s knife
Cutting board
Fine sieve or spoon for excess fat removal, if needed

Ingredients



Main component


  • Ground beef, 500 g

  • Olive oil, 20 g

  • Onion, finely diced, 120 g

  • Garlic, finely minced, 10 g

  • Red bell pepper, cut into 1 cm dice, 120 g

  • Mushrooms, trimmed and sliced, 150 g

  • Tomato sauce, 220 g


  • Method



  • 1. Set a 28 cm heavy skillet over medium-high heat and add the olive oil. When the oil shimmers, add the ground beef in an even layer. Cook for 6 to 8 minutes, breaking it up only as needed, until the meat is deeply browned and the moisture has evaporated. The pan should show clear caramelization, not grey steaming.


  • 2. Add the onion and cook for 3 minutes, stirring to coat it in the rendered fat. Add the garlic and cook for 30 seconds, just until fragrant. The onion should begin to soften at the edges without losing structure.


  • 3. Add the red bell pepper and mushrooms. Cook for 6 to 7 minutes, stirring occasionally, until the mushrooms have released their moisture and returned to a glossy, concentrated texture, and the pepper has softened but still holds a slight bite.


  • 4. Pour in the tomato sauce and reduce the heat to medium-low. Simmer for 8 to 10 minutes, stirring occasionally, until the sauce thickens and clings to the beef and vegetables. The finished mixture should be cohesive, lightly glossy, and no longer watery.


  • 5. Taste and adjust the seasoning only if the sauce has reduced enough to concentrate properly. Remove from the heat when the skillet reads as moist, dense, and balanced, with the beef tender and the vegetables fully integrated.


  • Plating and serving



    Spoon the skillet mixture into warm shallow bowls, allowing the sauce to settle naturally around the beef and vegetables. Present it as a compact, generous portion with a clean edge in the bowl and a glossy surface.

    Professional notes



    Brown the beef properly before adding the vegetables; this is the foundation of the dish. Do not crowd the pan, or the meat will steam and lose depth. The final reduction should be sufficient to bind the sauce without making it heavy.
    生酮饮食低碳水饮食无麸质无乳制品原始人饮食Whole30地中海饮食
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