你看到牛肉的价格了吗?

低碳水化合物, 在预算内吃得健康, 计划晚餐

牛肉是最密集的蛋白质来源之一,对肌肉健康至关重要。 牛肉还含有锌,是铁的良好来源,有助于防治缺铁性贫血(来源:WebMD)。 如果你在美国的杂货店里逛过一段时间,就会发现最好的牛肉每磅(454 克)的价格高达 11 美元以上。 晚餐吃烤牛排几乎和晚上外出就餐一样昂贵。 学习烹饪中国菜的好处之一是,许多地道的中国菜肴可以将少量的蛋白质延伸到整个家庭。 我的中国家庭厨房》中有几道中式牛肉菜肴,可以将一磅或一磅半(454 至 680 克)的牛肉做成多餐。

牛肉价格、中国牛肉食谱
中式牛肉菜肴食谱是既能在饮食中保留牛肉,又能减少食品支出的好方法。 图片来源:Chen Jing for My Chinese Home Kitchen,2024 年。

需要是发明之母

由于地理和气候的种种原因,中国菜是巧妙地适应匮乏的结果。

……绝大多数中国人在生活中缺少燃料、食用油、器皿,甚至水….,中国人的聪明才智走向了另一个更环保的方向:设计出用途最广泛的工具,可以用于各种想象得到的任务。

Anderson, E. N., The Food of China. 1988年,耶鲁大学出版社

中式炉灶的传统设计只需使用少量燃料,就能产生惊人的烹饪热量。 然而,正如安德森所写,中国厨房里最不可或缺的工具就是刀。刀功对任何专业厨师来说都至关重要,但在典型的中国家庭中也是如此。肉类通常是斜切的,切成薄而宽的片状,这样可以获得最大的表面积,以便快速烹饪、吸收调味汁的味道和嫩化。 因此,要想最经济地利用牛肉,良好的刀工是必不可少的。

中式菜肴通常就是这样最大限度地利用少量蛋白质的。 此外,这种方法只需很短的腌制时间,就能使较硬的肉块变得鲜嫩可口。 传统上,牛肉通常在拉犁的牲畜死后食用。 这种肉比来自屠宰动物的牛肉更硬更瘦。 因此,利用这些技巧,您可以抵消牛肉的高昂价格,同时还能品尝到鲜嫩、美味、健康的牛肉菜肴。

中式牛肉菜肴应选择的牛肉部位

中式牛肉菜肴通常使用瘦牛肉,由于其制作方法,您可以使用价格较低的牛肉,如西冷牛排、下圆牛排、肩胛牛排和侧腹牛排。 高级牛排(如 USDA Choice NY Strip 或 Ribeye)目前的价格为每磅 11 至 15 美元。 USDA Choice 或精选肩牛排、西冷牛排和底圆牛排的价格通常要低得多,每磅从 5 美元到 9 美元不等,非常适合中式烹饪技术。

美国农业部牛肉分级说明

商店出售的牛肉分为三个等级,有两种陈年方式。 最嫩、最香、最贵的是上等干腌肉。 商店里的大多数牛肉都是湿老牛肉。 干陈是将牛肉悬挂一段时间,使肉变得更嫩,但这也会造成损失。 最好的牛排馆都会提供干陈牛肉。

美国农业部根据牛肉中大理石花纹(脂肪)的多少,将牛肉分为优质、特选和精选三个等级。 大理石纹较多的嫩牛肉被评为上等牛肉。 大理石纹使肉质鲜嫩多汁,风味十足,是烧烤的最佳等级。 这也是最昂贵的牛肉等级。

精选级牛肉是杂货店里最常见的牛肉,其大理石花纹比特级牛肉少。 精选牛肉也相当多汁、美味,在烧烤时(如 NY Strip、Ribeye 等)依然鲜嫩。 较瘦的肉类最好采用炖、烤或煨的方法烹饪。

精选肉类的大理石花纹最少,也可能来自年龄较大的动物,如年龄大到无法产奶的奶牛。 这些肉类最适合红烧、烤、腌、炖等。 它们每磅的价格最低,但采用中式烹饪技术烹制后依然美味可口、肉质鲜嫩。

用一磅(454 克)牛肉制作两种食谱

一份 16 盎司的切片可分割用于制作其中的两到三种食谱:

1
Spicy Chinese Cold Beef
Spicy Chinese Cold Beef
This quick spicy Chinese cold beef recipe (Liáng niúròu 凉牛肉) is slippery-coated, blanched, and mixed with chili sauce for a quick beef salad.
After slicing and marinating the meat and chopping the ingredients, we blanch the beef and then make a spicy chili sauce. The chili sauce is then stirred together with the meat and cilantro, and you're done.
Use a lean cut, such as flank steak or sirloin.
Check out this recipe
2
Beef Soup with Tomatoes and Potatoes
Tomato, Beef, and Potato Soup
This is actually a simple family recipe. It’s not really a soup, but vegetables and beef in a broth. A true Chinese soup is mostly liquid. In this case, the broth and ingredients are almost 1:1. This dish is eaten a bit like curry, paired with rice. Although I did not use the seasoning of curry. I made this dish for my friend, Yun. Our lunch staple was rice, but she does not like plain rice. She likes to pour broth into the rice and mix it together to coat and flavor the rice. So this time she said to me, “Can you make a dish with a broth?” Of course, I am happy to do that.
Check out this recipe
3
Professional Style Mapo Tofu, by Chen Jing
Restaurant Style Mapo Tofu
Technique: Red-braised (Hóngshāo)
Cuisine: Sichuan
On my Chinese home kitchen we have published an authentic home style recipe for Mapo Tofu. Mapo tofu is a Sichuan dish that is popular in China and around the world. Do you wonder how restaurant style Mapo Tofu is prepared?
I learned this dish at New Oriental Cooking School and it turned out to be spicy and delicious compared to our home-style version of Mapo Tofu. Note that when we cook the tofu, the secret is to heat the tofu for enough time, so the surface of the tofu is hot, and the inside of it is also hot. If the inside of the tofu is cool, then this dish has failed.
Check out this recipe
4
Finished! Jing's Homemade Mapo Tofu recipe
Authentic Mapo Tofu
Most Sichuan dishes are mainly spicy, and Mapo Tofu also has the same taste as Sichuan dishes. Therefore, Chinese people think that Mapo tofu and rice are a good match, which greatly improves people's appetite. We will be cooking homemade Mapo Tofu today. When beef is not available, we can use pork instead. 
You can use peanut oil, soybean oil, or canola oil for frying, but the flavor of Chinese roasted rapeseed oil with Sichuan peppercorns creates the authentic taste experience you would enjoy in a restaurant in Chengdu.
Check out this recipe

用 1.5 至 2 磅重的牛肉制作两道菜

只需购买一块成本低廉的瘦牛肉,如西冷牛排、下圆牛排或肩牛排,就能制作出任意两道菜,每道菜最多可做四人份。 由于下圆牛肉的价格为每磅 5 至 8 美元,因此 1.5 磅的牛肉售价为 9 至 13 美元。 使用这些食谱,再配上米饭和蔬菜,您最多可以吃 8 份,每份的总成本为 1.63 美元(牛肉)。

5
Chinese diced beef with peppers
Chinese Diced Beef with Mild Chili Peppers
Today we will be cooking healthy with healthy ingredients. If you like beef, you can try cooking this dish with me. This recipe uses a technique called slippery-coating, similar to the Green Pepper Beef Tenderloin. The beef is marinated with thick starch, then dry-blanched in warm oil (at the temperature of boiling water), not hot oil like a deep-fry. This gives the beef a tender, velvet texture.
Check out this recipe
6
Beef with Green Peppers
Beef Tenderloin with Green Peppers
Our teacher, Zhu Jinge, taught us this delicious, mild beef tenderloin recipe, using a dry-blanching technique in low temperature oil. Blanching is the technique of cooking a vegetable or meat in a moderately hot liquid, near the boiling point, for a few seconds to a few minutes. Before blanching, the beef tenderloin is seasoned and tenderized with a marinade of baking soda, starch, wine, soy sauces, oil and sugar. After blanching, the beef tenderloin strips are finished in the stir-fry to a crispy coating glazed with starch water (DăQiàn 打芡). The green peppers give the dish a bright color and contrasting texture: Crispy peppers with tender beef. Other ingredients include Chinese staples: scallions, garlic, and ginger.
Check out this recipe
7
Red-braised beef pot with tofu, by Chen Jing
Red-braised Beef Pot with Tofu
In the cold winter, we always like to eat hot food. If you're cold after only half the meal you will lose the mood to continue eating. Cold dishes on the table can make you unhappy. So we need to cook a food that stays hot throughout lunch or dinner. This nutritious, red-braised beef pot has tofu and cabbage, and will warm you on a cold day.
Technique: Red-braised (Hongshao)
Flavor: Salty and slightly spicy
Check out this recipe

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