Скачать с ютуб 番茄肉末盖饭｜酸甜开胃超下饭·营养均衡一锅出|Tomato minced meat topped rice в хорошем качестве

番茄肉末盖饭｜酸甜开胃超下饭·营养均衡一锅出|Tomato minced meat topped rice

这是一道营养均衡的家常美食，番茄肉末盖饭融合了谷物的醇香、蔬菜的鲜甜和瘦肉的蛋白质，口感丰富又开胃。米饭松软饱满，搭配酸甜 浓郁的番茄酱汁，莲藕和土豆增添层次感，胡萝卜和洋葱则提供天然甜味。整道菜富含碳水化合物、维生素C、膳食纤维和番茄红素，既满足 饱腹感，又兼顾健康。 制作步骤 1. 准备食材 大米100克淘洗后浸泡半小时。 蔬菜： 土豆150克 莲藕100克 胡萝卜100克 洋葱丁80克 番茄 300克 猪里脊肉80克，也可以选择其它肉例如牛肉、鸡肉 2. 蒸米饭与蔬菜 将泡好的大米、土豆块、莲藕块放入蒸锅，蒸20分钟至熟透。 3. 制作番茄肉末酱 炒肉末：热油下肉末煸炒至变色，加蒜末、黑胡椒提香。 炖酱汁：加入洋葱、胡萝卜、去皮番茄，小火慢炖20分钟至浓稠。 调味：加盐2克、白糖5克再炖2分钟，关火备用。 4. 组合装盘 将蒸好的米饭铺在盘中，浇上热番茄肉末酱。土豆和藕块增加口感，酸甜微辛的酱汁与米饭完美融合。 小贴士 番茄去皮后口感更细腻，不去皮营养更丰富 炖煮能保留更多营养。 土豆可替代部分主食，富含钾和维生素C。 喜欢浓郁风味可加少许芝士或欧芹点缀。 This is a well-balanced homemade dish—Tomato Minced Meat Rice Bowl—that combines the mellow aroma of grains, the natural sweetness of vegetables, and the protein-rich minced meat, offering a flavorful and appetizing taste. The rice is soft and fluffy, paired with a rich, tangy tomato sauce. Lotus root and potatoes add texture, while carrots and onions provide natural sweetness. The dish is packed with carbohydrates, vitamin C, dietary fiber, and lycopene, satisfying hunger while being nutritious. Cooking Steps 1. Prepare Ingredients Rice (100g): Rinse and soak for 30 minutes for fluffier results. Vegetables: Potatoes (150g) Lotus root (100g) Carrots (100g), diced (rich in beta-carotene, good for eyesight) Onion (80g), diced Tomatoes (300g), scored and blanched for easy peeling (lycopene helps with antioxidants) Meat: Pork tenderloin (80g), minced (can substitute with beef or chicken). 2. Steam Rice & Vegetables Place soaked rice, potato chunks, and lotus root chunks in a steamer. Steam for 20 minutes until fully cooked. 3. Make Tomato Minced Meat Sauce Stir-fry meat: Heat oil, saute minced meat until color changes. Add minced garlic and black pepper for aroma. Simmer sauce: Add onions, carrots, and peeled tomatoes. Simmer on low heat for 20 minutes until thickened. Seasoning: Add salt (2g) and sugar (5g), simmer for another 2 minutes, then turn off heat. 4. Assemble & Serve Place steamed rice on a plate, top with hot tomato meat sauce. The potatoes and lotus root add texture, while the sweet- sour, slightly spicy sauce blends perfectly with the rice. Tips Peeling tomatoes makes the texture smoother, but keeping the skin retains more nutrients. Simmering preserves more nutrients. Potatoes can partially replace rice—they're rich in potassium and vitamin C. For extra flavor, sprinkle with cheese or parsley. A delicious and nutritious meal, ready in just a few simple steps!