Скачать с ютуб 鲜香三色焖饭：香菇+肉末+时蔬，营养一锅端！|Spring Seasonal Vegetable Rice Casserole в хорошем качестве

鲜香三色焖饭：香菇+肉末+时蔬，营养一锅端！|Spring Seasonal Vegetable Rice Casserole

这道春季时令蔬菜焖饭将主食、蔬菜和优质蛋白完美结合，操作简单却营养丰富。大米吸饱香菇的鲜香，搭配软嫩的肉末和脆甜的时蔬，口感层次分明。土豆部分替代主食，增加饱腹感；保留的香菇水天然提鲜，减少调味料使用，健康又美味。一锅解决全家用餐需求，懒人必备！ 制作步骤 1. 食材准备 主料：大米120克（提前浸泡1小时） 蛋白质：瘦肉末80克 蔬菜： 干香菇2朵（泡发后切丁，香菇水保留） 土豆150g（切大丁，避免煮烂） 胡萝卜100g（切丁） 豌豆50g 芹菜50g（焯水备用） 调料：蒜末、葱花、酱油10ml、盐、食用油 2. 关键处理 香菇水：泡香菇的水过滤后备用，是天然鲜味来源。 蔬菜焯水： 水开焯豌豆1分钟、芹菜30秒，保持脆嫩。 3. 焖煮步骤 炒香底料： 热油下肉末炒至变白,爆香蒜末、葱花 加酱油炒出香气，倒入土豆、胡萝卜、香菇、豌豆翻炒，盐调味。 焖煮： 奶锅刷油，铺入泡好的大米，倒入香菇水+清水（水位没过大米）。 将炒好的菜铺在米上，大火煮沸后立即转小火。 火候控制： 每1分钟转动锅子，防止糊底，焖15分钟至水分收干。 关火焖5分钟再开盖，让香气融合。 4. 营养贴士 土豆：替代部分主食，富含维生素C和钾。 搭配优势：瘦肉提供优质蛋白，蔬菜补充纤维，香菇含多糖类增强免疫力。 Spring Seasonal Vegetable Rice Casserole This one-pot dish perfectly combines staple food, vegetables, and high-quality protein—simple to make yet nutritionally rich. The rice absorbs the umami flavor of mushrooms, paired with tender minced meat and crisp, sweet seasonal vegetables, creating distinct layers of texture. Potatoes partially replace the staple for added satiety, while the reserved mushroom soaking water naturally enhances flavor, reducing the need for seasonings—healthy and delicious! A perfect lazy-day meal that satisfies the whole family! Cooking Steps 1. Ingredients Preparation Main: 120g rice (soaked for 1 hour) Protein: 80g minced lean meat Vegetables: 2 dried shiitake mushrooms (soaked and diced, reserve soaking water) 150g potatoes (cut into large cubes to avoid overcooking) 100g carrots (diced) 50g peas 50g celery (blanched) Seasonings: Minced garlic, chopped scallions, 10ml soy sauce, salt, cooking oil 2. Key Preparations Mushroom water: Filter and reserve the soaking liquid as a natural flavor enhancer. Blanching vegetables: Blanch peas for 1 minute and celery for 30 seconds in boiling water to retain crispness. 3. Cooking Process Saute the base: Heat oil, stir-fry minced meat until it turns white. Add garlic and scallions to release aroma, then stir in soy sauce. Toss in potatoes, carrots, mushrooms, and peas. Season with salt. Assemble & simmer: Grease a small pot, spread soaked rice evenly, and pour in mushroom water + fresh water (just enough to cover the rice). Layer the sautéed vegetables on top. Bring to a boil, then immediately reduce to low heat. Heat control: Rotate the pot every minute to prevent sticking. Simmer for 15 minutes until liquid is absorbed. Turn off heat and let it steam for 5 minutes before serving to blend flavors. 4. Nutrition Notes Potatoes: A partial staple substitute, rich in vitamin C and potassium. Balanced combo: Lean meat provides protein, vegetables add fiber, and mushrooms contain immune-boosting polysaccharides. Tip: Customize with corn or bell peppers for extra color! Serve hot—fluffy rice infused with aromatic goodness!