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蒸白巴斯马蒂米饭

蒸白巴斯马蒂米饭
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营养成分表

每份 260 克

% 每日参考值基于 2000 千卡饮食

卡路里 338 kcal
17% DV
总脂肪 0.8g
1% DV
单不饱和脂肪0.2g
多不饱和脂肪0.2g
饱和脂肪0.2g
总碳水化合物 73.3g
24% DV
膳食纤维1.0g
淀粉72.2g
糖0.1g
蛋白质 6.9g
14% DV
植物蛋白6.9g

关于

一碗煮熟的白巴斯马蒂米饭。它以碳水化合物为主，脂肪含量低，蛋白质适中，膳食纤维较少。

食材

维生素和矿物质

维生素

营养素含量DV%半衰期
生物素1.6mcg5%
胆碱7.0mg1%
叶酸4.0mcg1%
烟酸1.0mg6%
泛酸0.4mg8%
维生素B20.0mg2%
维生素B10.1mg4%
维生素B60.1mg6%
维生素E0.1mg1%
维生素K0.2mcg0%

矿物质

营养素含量DV%半衰期
钙26.0mg3%
铜90.0mcg10%
铁0.5mg3%
镁31.0mg7%
磷94.0mg13%
钾91.0mg2%
硒9.0mcg16%
钠120.0mg5%
锌1.0mg9%

蒸白巴斯马蒂米饭

前言


这是最朴素的一道菜，因此也最考验功夫。煮得恰到好处的巴斯马蒂米应当粒粒分明、香气清雅、口感柔软却不塌烂，每一粒都清晰可辨，同时充分吸收水分。其要诀在于克制：以精准的方式处理盐、水和米。

食谱要点


  • 菜品类别： 谷物制作

  • 菜系或来源： 南亚

  • 餐次类型： 配菜

  • 份量： 1 份

  • 每份分量： 260 g

  • 准备时间： 5 分钟

  • 烹饪时间： 18 分钟

  • 总时间： 23 分钟

  • 难度： 简单


    • 设备


  • 细网筛

  • 带严密锅盖的中号炖锅

  • 叉子

  • 秤


    • 食材


  • 白巴斯马蒂米，100 g

  • 水，180 g

  • 盐，2 g


    • 做法


  • 1. 将米放入细网筛中，在冷的流动水下冲洗 30 至 45 秒，用手轻轻拨动米粒，直到水看起来不再那么浑浊。充分沥干 1 分钟。


  • 2. 将米转入中号炖锅中。加入水和盐。搅拌一次，使盐分布均匀，然后置于大火上。


  • 3. 在 4 至 5 分钟内煮至完全沸腾。表面一旦明显翻滚起泡，立即盖紧锅盖，将火调至尽可能小，不要掀盖，煮 12 分钟。


  • 4. 将锅离火，保持盖着，静置 5 分钟。米粒会继续吸收水分，变得柔软、分明并完全熟透。


  • 5. 打开锅盖，用叉子轻轻翻松米饭，从边缘向中心挑起。做好的米饭应当轻盈、粒粒分明，表面干爽，没有可见的游离水分。


    • 装盘与食用


    将米饭轻轻盛成小堆，装入预热过的碗或盘中，保持米粒松散，不要压实。趁口感柔软、分明且清爽时立即食用。

    专业提示


  • 冲洗可控制表面淀粉并保持米粒分离；烹煮前务必充分沥干。

  • 烹煮和静置期间都要保持锅盖密封。蒸汽是此法的一部分，不是附属条件。

  • 如果静置后米饭仍稍硬，在翻松前继续盖着再放 2 分钟。
    • 纯素素食无麸质无乳制品
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