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香煎裹粉炸肉排配白米饭和黄油青豌豆

香煎裹粉炸肉排配白米饭和黄油青豌豆
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营养成分表

每份 420 克

% 每日参考值基于 2000 千卡饮食

卡路里 690 kcal
35% DV
总脂肪 33.0g
51% DV
单不饱和脂肪16.7g
多不饱和脂肪8.1g
饱和脂肪6.5g
反式脂肪0.2g
总碳水化合物 63.0g
21% DV
膳食纤维7.0g
淀粉50.0g
糖6.0g
蛋白质 34.0g
68% DV
动物蛋白28.0g
植物蛋白6.0g

关于

这是一份分量中等偏大的餐盘，包含裹粉香煎肉排、白米饭和青豌豆。每份420克含690卡路里，蛋白质和碳水化合物较高，脂肪也较为可观，主要来自煎制用油和裹粉。

食材

维生素和矿物质

维生素

营养素含量DV%半衰期
生物素10.0mcg33%
胆碱120.0mg22%
叶酸95.0mcg24%
烟酸8.9mg56%
泛酸1.7mg34%
维生素B20.3mg25%
维生素B10.5mg38%
维生素A85.0mcg9%
维生素B120.9mcg38%
维生素B60.6mg32%
维生素C18.0mg20%
维生素D0.6mcg3%
维生素E2.1mg14%
维生素K28.0mcg23%

矿物质

营养素含量DV%半衰期
钙78.0mg8%
铜210.0mcg23%
铁3.6mg20%
镁72.0mg17%
磷340.0mg49%
钾620.0mg13%
硒31.0mcg56%
钠780.0mg34%
锌2.9mg26%

香煎裹粉炸肉排配白米饭与黄油青豌豆

前言



这是一道以对比为核心的组合式餐盘：酥脆金黄的炸肉排、朴素的白米饭，以及保持鲜亮分明的青豌豆。此菜依赖于调味上的克制与火候上的精准，使每个组成部分都保有自身特色。若执行得当，肉排应当酥脆有声，米饭软熟粒粒分明，豌豆色泽鲜明且调味轻盈。

食谱要点



  • 菜品类别： 主菜

  • 菜系或来源： 欧式风味

  • 餐次类型： 午餐或晚餐

  • 份量： 1 人份

  • 每份重量： 420 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



  • 1 口厚底煎锅，24 cm

  • 1 个中号带盖炖锅

  • 1 个细筛或滤盆

  • 1 把锅铲或一把夹子

  • 1 个静置用盘子

  • 1 个上菜盘


    • 食材



    米饭部分


  • 白米，120 g

  • 水，180 g

  • 盐，2 g


    • 豌豆部分


  • 青豌豆，60 g

  • 水，20 g

  • 盐，1 g

  • 黑胡椒，0.5 g


    • 肉排部分


  • 裹粉炸肉排，180 g

  • 食用油，15 g

  • 盐，1 g

  • 黑胡椒，0.5 g


    • 做法



  • 1. 将白米用冷水快速冲洗，直到淘米水变得不那么浑浊。充分沥干。把米、水和盐放入炖锅中，用大火煮至沸腾，然后盖上盖子并将火调至最小。全程不掀盖煮 12 分钟。离火后继续加盖焖 5 分钟。米粒应当软熟、分明，表面干爽。


  • 2. 将青豌豆、水、盐和黑胡椒放入小锅中。置于中火上加热，煮 3 至 4 分钟，至豌豆刚刚热透、颜色鲜绿且液体蒸发即可。保持颗粒分明；它们应当仍有硬挺口感，而不是变软。


  • 3. 用剩余的盐和黑胡椒轻轻给裹粉炸肉排调味。将食用油倒入煎锅中，以中火加热至油面微微闪动。放入肉排，每面煎 3 至 4 分钟，只翻一次面，直到两面都呈深金黄色且酥脆，中心也完全热透。转移到盘中，静置 1 分钟，以保持外壳完整。


  • 4. 用叉子轻轻拨松米饭。检查豌豆和肉排的调味，只有在确有必要时才在已给出的盐和胡椒范围内微调。最终各部分的调味应当干净清晰，而不过于强烈。


    • 摆盘与上桌



    将米饭整齐地堆放在盘子一侧。把豌豆放在旁边，摆成紧凑的一条线或小椭圆形。将肉排斜靠在米饭旁，并让酥脆的一面朝外。趁外壳仍热、米饭仍然柔软时立即上桌。

    专业提示



  • 保持油温足够高，使裹粉能迅速上色；若煎制过慢，外壳会变软。

  • 肉排煎好后短暂静置，有助于保持裹层完整，并防止蒸汽使表面塌软。

  • 豌豆应保持鲜亮且调味轻盈，这样才能衬托而非抢过肉排的风头。
    • 均衡饮食
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