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印度香米配香料牛肉饼、黄瓜和柠檬油

印度香米配香料牛肉饼、黄瓜和柠檬油
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营养成分表

每份 470 克

% 每日参考值基于 2000 千卡饮食

卡路里 760 kcal
38% DV
总脂肪 38.0g
58% DV
单不饱和脂肪16.9g
多不饱和脂肪4.8g
饱和脂肪13.0g
反式脂肪1.3g
总碳水化合物 72.0g
24% DV
膳食纤维3.5g
淀粉66.0g
糖2.5g
蛋白质 31.0g
62% DV
动物蛋白27.0g
植物蛋白4.0g

关于

一盘白色印度香米，搭配两块煎制的香料牛肉饼（也可视作烤肉风味肉排），并配有黄瓜条和柠檬角。整体蛋白质和脂肪含量较高，碳水化合物主要来自米饭。

食材

维生素和矿物质

维生素

营养素含量DV%半衰期
生物素4.5mcg15%
胆碱95.0mg17%
叶酸22.0mcg6%
烟酸6.8mg43%
泛酸1.2mg24%
维生素B20.4mg32%
维生素B10.2mg15%
维生素A35.0mcg4%
维生素B122.4mcg100%
维生素B60.6mg32%
维生素C12.0mg13%
维生素D0.4mcg2%
维生素E1.8mg12%
维生素K14.0mcg12%

矿物质

营养素含量DV%半衰期
钙48.0mg5%
铜180.0mcg20%
铁4.6mg26%
镁52.0mg12%
磷310.0mg44%
钾620.0mg13%
硒29.0mcg53%
钠780.0mg34%
锌6.7mg61%

香料牛肉饼、黄瓜与柠檬油配印度香米

一盘克制而有章法的料理：芬芳的米饭、调味牛肉与清爽黄瓜，以柠檬提亮，并由一层干净的油润感贯穿全盘。这道菜建立在对比之上：温热香料对清新感，浓郁对酸度，以及结实的肉饼与粒粒分明、轻盈不黏的米饭并置。它直接、平衡而完整。

配方要点


  • 菜品类别： 米饭碗

  • 菜系或来源： 南亚风味启发

  • 餐次类型： 主菜

  • 份量： 2 人份

  • 每份分量： 235 g

  • 准备时间： 20 分钟

  • 烹饪时间： 25 分钟

  • 总时间： 45 分钟

  • 难度： 中等


    • 设备


  • 带盖中号炖锅

  • 厚底煎锅

  • 搅拌碗

  • 细刨丝器

  • 锋利的刀

  • 砧板

  • 勺子或刮刀

  • 厨房秤


    • 食材



    米饭


  • 160 g 印度香米

  • 320 g 水

  • 2 g 盐


    • 牛肉饼


  • 220 g 牛绞肉

  • 10 g 植物油

  • 4 g 盐

  • 1 g 黑胡椒

  • 2 g 孜然

  • 2 g 芫荽籽粉

  • 1 g 红辣椒粉

  • 1 g 姜黄粉

  • 6 g 大蒜，细细磨碎

  • 6 g 姜，细细磨碎


    • 黄瓜与收尾


  • 40 g 黄瓜，切薄片

  • 15 g 柠檬，榨汁

  • 4 g 植物油


    • 做法



  • 1. 将印度香米用数次冷水淘洗，直到水几乎清澈。充分沥干。把米、水和盐放入锅中，大火煮至沸腾，然后盖上盖子并转至最小火。不要掀盖，煮 12 分钟。离火后继续加盖焖 10 分钟。米粒应当粒粒分明、柔软，表面干爽。


  • 2. 在米饭烹煮期间，将牛绞肉放入碗中，加入 10 g 植物油、盐、黑胡椒、孜然、芫荽籽粉、红辣椒粉、姜黄粉、大蒜和姜。只拌到均匀结合即可；不要过度搅打到超过成团所需的程度。分成 4 个大小相等的肉饼，并压成厚薄一致，以便受热均匀。


  • 3. 用中高火加热煎锅。放入肉饼，第一面煎 3 到 4 分钟，至表面充分上色、边缘定型。翻面后第二面煎 3 分钟。如有需要可调低火力，再多煎 1 分钟，使外层结实、中心多汁，且看不到生肉。


  • 4. 在小碗中将黄瓜与柠檬汁、4 g 植物油混合。轻轻拌匀，使黄瓜表面略带光泽，但仍保持脆爽。


  • 5. 用叉子将米饭拨松；如果锅中还有煎出的肉汁，可用其给米饭调味，但仅在肉汁干净且呈良好褐色时才淋在米饭上。米饭应保持粒粒分明、香气清晰，而不是湿润发黏。


    • 装盘与上桌


    将米饭在温热的盘中略微偏离中心堆起。把牛肉饼摆在一旁，而不是放在米饭上方，这样其煎至褐色的表面能清楚可见。将黄瓜摆在旁边，最后将柠檬油轻轻淋一些在盘中。立即上桌，此时肉饼仍然热，黄瓜也保持脆爽。

    专业提示


  • 保持牛肉混合物低温，并尽量快速处理；过度搅拌会使口感发紧。

  • 米饭离火后必须先焖再开盖，否则米粒会破裂并失去分明度。

  • 黄瓜应在最后一刻再拌调味，这样才能在牛肉香料风味的衬托下保持清新干净。
    • 无麸质无乳制品均衡饮食
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