{ "version": "1.8", "newRecipes": [ { "id": "recipe18-001", "name": "番茄鸡蛋刀削面", "cuisine": "cn", "role": "staple", "parts": [ { "foodId": "01018", "grams": 85 }, { "manual": "清水", "grams": 400, "water": true }, { "foodId": "14008", "grams": 5 }, { "foodId": "17012", "grams": 0.7 }, { "foodId": "06182", "grams": 150 }, { "foodId": "12004", "grams": 70 }, { "foodId": "06160", "grams": 80 } ], "steps": [ "中筋面粉85克加约40克所列清水揉成偏硬面团，盖好醒20分钟；蔬菜洗切、肉类切薄片，其余水留作煮面或汤底。", "番茄在汤锅用计量油炒软，加其余清水煮开。", "面团削成薄片下沸汤煮至无生面芯，再下青菜和蛋液煮至蛋完全凝固、菜熟透，最后调盐。", "若改用成品刀削面，须把面粉行换成成品包装营养及实际重量；原料和清水不是成品实称重量。" ], "sourceType": "original", "sourceId": null, "source": null, "adaptation": "本工具自拟单人克数与步骤，不是来源机构认证食谱。", "minutes": 45, "slots": [ "lunch", "dinner" ], "rice": false, "onePot": true, "note": "个人参考配方；按各行生/熟/干重计算。油盐按全量食用估计，可按实吃调整。", "prep": { "activeMinutes": 20, "totalMinutes": 45, "cookware": [ "汤锅" ], "reheat": true, "prerequisites": [], "quality": "带饭时面和汤分装；冷藏面隔夜可能变软，复热搅散。", "reviewed": true } }, { "id": "recipe18-002", "name": "香菇鸡肉刀削面", "cuisine": "cn", "role": "staple", "parts": [ { "foodId": "01018", "grams": 85 }, { "manual": "清水", "grams": 400, "water": true }, { "foodId": "14008", "grams": 5 }, { "foodId": "17012", "grams": 0.7 }, { "foodId": "11220", "grams": 90 }, { "foodId": "08039", "grams": 60 }, { "foodId": "06160", "grams": 130 } ], "steps": [ "中筋面粉85克加约40克所列清水揉成偏硬面团，盖好醒20分钟；蔬菜洗切、肉类切薄片，其余水留作煮面或汤底。", "汤锅加计量油，鸡肉片炒至变色，加入香菇和清水煮开、煮透鸡肉。", "削入面片煮至无生面芯，再加青菜煮熟，按列出的盐调味。", "若改用成品刀削面，须把面粉行换成成品包装营养及实际重量；原料和清水不是成品实称重量。" ], "sourceType": "original", "sourceId": null, "source": null, "adaptation": "本工具自拟单人克数与步骤，不是来源机构认证食谱。", "minutes": 45, "slots": [ "lunch", "dinner" ], "rice": false, "onePot": true, "note": "个人参考配方；按各行生/熟/干重计算。油盐按全量食用估计，可按实吃调整。", "prep": { "activeMinutes": 20, "totalMinutes": 45, "cookware": [ "汤锅" ], "reheat": true, "prerequisites": [], "quality": "带饭时面和汤分装；冷藏面隔夜可能变软，复热搅散。", "reviewed": true } }, { "id": "recipe18-003", "name": "肉末茄子刀削面", "cuisine": "cn", "role": "staple", "parts": [ { "foodId": "01018", "grams": 85 }, { "manual": "清水", "grams": 400, "water": true }, { "foodId": "14008", "grams": 5 }, { "foodId": "17012", "grams": 0.7 }, { "foodId": "11163", "grams": 70 }, { "foodId": "06191", "grams": 150 }, { "foodId": "06182", "grams": 60 } ], "steps": [ "中筋面粉85克加约40克所列清水揉成偏硬面团，盖好醒20分钟；蔬菜洗切、肉类切薄片，其余水留作煮面或汤底。", "汤锅清水烧开，削入面片煮熟捞出，留少量面汤。", "原锅沥去水，用计量油炒熟肉末，加入茄子番茄和所留面汤焖至软熟，再拌回面条与盐。", "若改用成品刀削面，须把面粉行换成成品包装营养及实际重量；原料和清水不是成品实称重量。" ], "sourceType": "original", "sourceId": null, "source": null, "adaptation": "本工具自拟单人克数与步骤，不是来源机构认证食谱。", "minutes": 45, "slots": [ "lunch", "dinner" ], "rice": false, "onePot": true, "note": "个人参考配方；按各行生/熟/干重计算。油盐按全量食用估计，可按实吃调整。", "prep": { "activeMinutes": 20, "totalMinutes": 45, "cookware": [ "汤锅" ], "reheat": true, "prerequisites": [], "quality": "带饭时面和汤分装；冷藏面隔夜可能变软，复热搅散。", "reviewed": true } }, { "id": "recipe18-004", "name": "豆腐青菜刀削面", "cuisine": "cn", "role": "staple", "parts": [ { "foodId": "01018", "grams": 85 }, { "manual": "清水", "grams": 400, "water": true }, { "foodId": "14008", "grams": 5 }, { "foodId": "17012", "grams": 0.7 }, { "foodId": "04032", "grams": 150 }, { "foodId": "06160", "grams": 180 }, { "foodId": "06214", "grams": 50 } ], "steps": [ "中筋面粉85克加约40克所列清水揉成偏硬面团，盖好醒20分钟；蔬菜洗切、肉类切薄片，其余水留作煮面或汤底。", "汤锅清水烧开，放入豆腐块、薄胡萝卜片煮开。", "削入面片，临近熟时下青菜，煮至无生面芯且全部食材熟透，拌入油盐。", "若改用成品刀削面，须把面粉行换成成品包装营养及实际重量；原料和清水不是成品实称重量。" ], "sourceType": "original", "sourceId": null, "source": null, "adaptation": "本工具自拟单人克数与步骤，不是来源机构认证食谱。", "minutes": 45, "slots": [ "lunch", "dinner" ], "rice": false, "onePot": true, "note": "个人参考配方；按各行生/熟/干重计算。油盐按全量食用估计，可按实吃调整。", "prep": { "activeMinutes": 20, "totalMinutes": 45, "cookware": [ "汤锅" ], "reheat": true, "prerequisites": [], "quality": "带饭时面和汤分装；冷藏面隔夜可能变软，复热搅散。", "reviewed": true } }, { "id": "recipe18-005", "name": "番茄肉酱意面", "cuisine": "west", "role": "staple", "parts": [ { "foodId": "01063", "grams": 80 }, { "foodId": "11089", "grams": 80 }, { "foodId": "06182", "grams": 170 }, { "foodId": "06214", "grams": 50 }, { "foodId": "14008", "grams": 6 }, { "foodId": "17012", "grams": 0.8 }, { "manual": "清水", "grams": 350, "water": true } ], "steps": [ "牛肉末用油炒散至熟，加入切小的胡萝卜、番茄和水煮开。", "把干意面放入同锅，按包装用时煮至熟，期间翻拌、少量补水避免糊底；最后调盐。" ], "sourceType": "adapted", "sourceId": null, "source": { "title": "NHS: Easy spaghetti bolognese（原思路）", "url": "https://www.nhs.uk/healthier-families/recipes/easy-spaghetti-bolognese/", "kind": "recipe" }, "adaptation": "本工具自拟单人克数与步骤，不是来源机构认证食谱。参考所列原菜思路，改为所列新鲜食材，不沿用原方营养值。", "minutes": 25, "slots": [ "lunch", "dinner" ], "rice": false, "onePot": true, "note": "个人参考配方；按各行生/熟/干重计算。油盐按全量食用估计，可按实吃调整。", "prep": { "activeMinutes": 20, "totalMinutes": 25, "cookware": [ "汤锅" ], "reheat": true, "prerequisites": [], "quality": "保留少量酱汁防干；冷藏后复热时加少量水拌散。", "reviewed": true } }, { "id": "recipe18-006", "name": "蒜香鸡肉西兰花意面", "cuisine": "west", "role": "staple", "parts": [ { "foodId": "01063", "grams": 75 }, { "foodId": "11220", "grams": 100 }, { "foodId": "06263", "grams": 150 }, { "foodId": "06182", "grams": 80 }, { "foodId": "06223", "grams": 3 }, { "foodId": "14008", "grams": 6 }, { "foodId": "17012", "grams": 0.8 }, { "manual": "清水", "grams": 350, "water": true } ], "steps": [ "鸡肉切薄片、番茄切块，油与蒜在锅中略炒，再把鸡肉炒熟。", "加入干意面、水与番茄煮至快熟，最后加入小朵西兰花继续煮熟，拌匀盐。" ], "sourceType": "original", "sourceId": null, "source": null, "adaptation": "本工具自拟单人克数与步骤，不是来源机构认证食谱。", "minutes": 25, "slots": [ "lunch", "dinner" ], "rice": false, "onePot": true, "note": "个人参考配方；按各行生/熟/干重计算。油盐按全量食用估计，可按实吃调整。", "prep": { "activeMinutes": 20, "totalMinutes": 25, "cookware": [ "汤锅" ], "reheat": true, "prerequisites": [], "quality": "西兰花分小朵，复热后口感稍软；不要使用未煮熟鸡肉。", "reviewed": true } }, { "id": "recipe18-007", "name": "番茄蘑菇意面", "cuisine": "west", "role": "staple", "parts": [ { "foodId": "01063", "grams": 85 }, { "foodId": "06182", "grams": 180 }, { "foodId": "08039", "grams": 80 }, { "foodId": "06223", "grams": 3 }, { "foodId": "14008", "grams": 6 }, { "foodId": "17012", "grams": 0.7 }, { "manual": "清水", "grams": 350, "water": true } ], "steps": [ "香菇切薄片，与蒜和油略炒后加入番茄。", "放水和干意面同锅煮熟，翻拌防粘；另配蛋白质菜时会计算整餐总和。" ], "sourceType": "original", "sourceId": null, "source": null, "adaptation": "本工具自拟单人克数与步骤，不是来源机构认证食谱。", "minutes": 25, "slots": [ "lunch", "dinner" ], "rice": false, "onePot": true, "note": "个人参考配方；按各行生/熟/干重计算。油盐按全量食用估计，可按实吃调整。", "prep": { "activeMinutes": 20, "totalMinutes": 25, "cookware": [ "汤锅" ], "reheat": true, "prerequisites": [], "quality": "", "reviewed": true } }, { "id": "recipe18-008", "name": "红椒豆腐意面", "cuisine": "west", "role": "staple", "parts": [ { "foodId": "01063", "grams": 80 }, { "foodId": "04032", "grams": 160 }, { "foodId": "06247", "grams": 130 }, { "foodId": "06116", "grams": 100 }, { "foodId": "14008", "grams": 6 }, { "foodId": "17012", "grams": 0.8 }, { "manual": "清水", "grams": 350, "water": true } ], "steps": [ "红甜椒和西葫芦切小块，豆腐切块。", "干意面加水煮至接近熟，加入其余食材继续煮熟，拌入计量油和盐。" ], "sourceType": "original", "sourceId": null, "source": null, "adaptation": "本工具自拟单人克数与步骤，不是来源机构认证食谱。", "minutes": 25, "slots": [ "lunch", "dinner" ], "rice": false, "onePot": true, "note": "个人参考配方；按各行生/熟/干重计算。油盐按全量食用估计，可按实吃调整。", "prep": { "activeMinutes": 20, "totalMinutes": 25, "cookware": [ "汤锅" ], "reheat": true, "prerequisites": [], "quality": "", "reviewed": true } }, { "id": "recipe18-009", "name": "白菜肉丝炒年糕（糯米版）", "cuisine": "cn", "role": "staple", "parts": [ { "foodId": "01117", "grams": 140 }, { "foodId": "11134", "grams": 90 }, { "foodId": "06233", "grams": 160 }, { "foodId": "06214", "grams": 60 }, { "foodId": "14008", "grams": 6 }, { "foodId": "17012", "grams": 0.7 }, { "manual": "清水", "grams": 60, "water": true } ], "steps": [ "此参考使用140克日式无馅糯米年糕。普通水磨年糕含水量和原料不同，使用时须在配方中换成包装值，不直接套用。", "年糕切薄片；同锅用油先把肉类/蛋煮熟，豆腐无需预炒，加入蔬菜与少量水焖熟。", "最后下年糕翻拌至中心软透，必要时按包装补水；不要把冷藏年糕直接只煎表面。" ], "sourceType": "original", "sourceId": null, "source": null, "adaptation": "本工具自拟单人克数与步骤，不是来源机构认证食谱。", "minutes": 25, "slots": [ "lunch", "dinner" ], "rice": false, "onePot": true, "note": "个人参考配方；按各行生/熟/干重计算。油盐按全量食用估计，可按实吃调整。 使用日式糯米年糕MEXT01117；普通切片年糕需替换包装数据。", "prep": { "activeMinutes": 20, "totalMinutes": 25, "cookware": [ "平底锅" ], "reheat": true, "prerequisites": [], "quality": "糯米年糕冷藏会变硬黏连；切薄、带少量汁，复热加水盖盖并搅散。", "reviewed": true } }, { "id": "recipe18-010", "name": "番茄鸡蛋炒年糕（糯米版）", "cuisine": "cn", "role": "staple", "parts": [ { "foodId": "01117", "grams": 140 }, { "foodId": "12004", "grams": 90 }, { "foodId": "06182", "grams": 180 }, { "foodId": "06160", "grams": 60 }, { "foodId": "14008", "grams": 6 }, { "foodId": "17012", "grams": 0.7 }, { "manual": "清水", "grams": 60, "water": true } ], "steps": [ "此参考使用140克日式无馅糯米年糕。普通水磨年糕含水量和原料不同，使用时须在配方中换成包装值，不直接套用。", "年糕切薄片；同锅用油先把肉类/蛋煮熟，豆腐无需预炒，加入蔬菜与少量水焖熟。", "最后下年糕翻拌至中心软透，必要时按包装补水；不要把冷藏年糕直接只煎表面。" ], "sourceType": "original", "sourceId": null, "source": null, "adaptation": "本工具自拟单人克数与步骤，不是来源机构认证食谱。", "minutes": 25, "slots": [ "lunch", "dinner" ], "rice": false, "onePot": true, "note": "个人参考配方；按各行生/熟/干重计算。油盐按全量食用估计，可按实吃调整。 使用日式糯米年糕MEXT01117；普通切片年糕需替换包装数据。", "prep": { "activeMinutes": 20, "totalMinutes": 25, "cookware": [ "平底锅" ], "reheat": true, "prerequisites": [], "quality": "糯米年糕冷藏会变硬黏连；切薄、带少量汁，复热加水盖盖并搅散。", "reviewed": true } }, { "id": "recipe18-011", "name": "香菇豆腐炒年糕（糯米版）", "cuisine": "cn", "role": "staple", "parts": [ { "foodId": "01117", "grams": 140 }, { "foodId": "04032", "grams": 170 }, { "foodId": "08039", "grams": 60 }, { "foodId": "06160", "grams": 150 }, { "foodId": "14008", "grams": 6 }, { "foodId": "17012", "grams": 0.7 }, { "manual": "清水", "grams": 60, "water": true } ], "steps": [ "此参考使用140克日式无馅糯米年糕。普通水磨年糕含水量和原料不同，使用时须在配方中换成包装值，不直接套用。", "年糕切薄片；同锅用油先把肉类/蛋煮熟，豆腐无需预炒，加入蔬菜与少量水焖熟。", "最后下年糕翻拌至中心软透，必要时按包装补水；不要把冷藏年糕直接只煎表面。" ], "sourceType": "original", "sourceId": null, "source": null, "adaptation": "本工具自拟单人克数与步骤，不是来源机构认证食谱。", "minutes": 25, "slots": [ "lunch", "dinner" ], "rice": false, "onePot": true, "note": "个人参考配方；按各行生/熟/干重计算。油盐按全量食用估计，可按实吃调整。 使用日式糯米年糕MEXT01117；普通切片年糕需替换包装数据。", "prep": { "activeMinutes": 20, "totalMinutes": 25, "cookware": [ "平底锅" ], "reheat": true, "prerequisites": [], "quality": "糯米年糕冷藏会变硬黏连；切薄、带少量汁，复热加水盖盖并搅散。", "reviewed": true } }, { "id": "recipe18-012", "name": "牛肉彩椒炒年糕（糯米版）", "cuisine": "cn", "role": "staple", "parts": [ { "foodId": "01117", "grams": 140 }, { "foodId": "11077", "grams": 100 }, { "foodId": "06247", "grams": 120 }, { "foodId": "06116", "grams": 100 }, { "foodId": "14008", "grams": 6 }, { "foodId": "17012", "grams": 0.7 }, { "manual": "清水", "grams": 60, "water": true } ], "steps": [ "此参考使用140克日式无馅糯米年糕。普通水磨年糕含水量和原料不同，使用时须在配方中换成包装值，不直接套用。", "年糕切薄片；同锅用油先把肉类/蛋煮熟，豆腐无需预炒，加入蔬菜与少量水焖熟。", "最后下年糕翻拌至中心软透，必要时按包装补水；不要把冷藏年糕直接只煎表面。" ], "sourceType": "original", "sourceId": null, "source": null, "adaptation": "本工具自拟单人克数与步骤，不是来源机构认证食谱。", "minutes": 25, "slots": [ "lunch", "dinner" ], "rice": false, "onePot": true, "note": "个人参考配方；按各行生/熟/干重计算。油盐按全量食用估计，可按实吃调整。 使用日式糯米年糕MEXT01117；普通切片年糕需替换包装数据。", "prep": { "activeMinutes": 20, "totalMinutes": 25, "cookware": [ "平底锅" ], "reheat": true, "prerequisites": [], "quality": "糯米年糕冷藏会变硬黏连；切薄、带少量汁，复热加水盖盖并搅散。", "reviewed": true } }, { "id": "recipe18-013", "name": "香菇滑鸡", "cuisine": "cn", "role": "protein", "parts": [ { "foodId": "11224", "grams": 130 }, { "foodId": "08039", "grams": 90 }, { "foodId": "14008", "grams": 4 }, { "foodId": "17012", "grams": 0.6 } ], "steps": [ "去皮鸡腿切小块，鲜香菇切片。", "平底锅放油把鸡肉炒熟，加入香菇和少量水加盖焖熟，开盖收汁放盐。" ], "sourceType": "original", "sourceId": null, "source": null, "adaptation": "本工具自拟单人克数与步骤，不是来源机构认证食谱。", "minutes": 25, "slots": [ "lunch", "dinner" ], "rice": false, "onePot": false, "note": "个人参考配方；按各行生/熟/干重计算。油盐按全量食用估计，可按实吃调整。", "prep": { "activeMinutes": 20, "totalMinutes": 25, "cookware": [ "平底锅" ], "reheat": true, "prerequisites": [], "quality": "", "reviewed": true } }, { "id": "recipe18-014", "name": "番茄炖牛肉片", "cuisine": "cn", "role": "protein", "parts": [ { "foodId": "11077", "grams": 130 }, { "foodId": "06182", "grams": 160 }, { "foodId": "14008", "grams": 5 }, { "foodId": "17012", "grams": 0.7 } ], "steps": [ "牛后腿肉切薄片，不使用需久炖的牛腩替代。", "番茄用油炒出汁，加少量水煮开后下牛肉，煮至中心熟透再调盐。" ], "sourceType": "original", "sourceId": null, "source": null, "adaptation": "本工具自拟单人克数与步骤，不是来源机构认证食谱。", "minutes": 25, "slots": [ "lunch", "dinner" ], "rice": false, "onePot": false, "note": "个人参考配方；按各行生/熟/干重计算。油盐按全量食用估计，可按实吃调整。", "prep": { "activeMinutes": 20, "totalMinutes": 25, "cookware": [ "平底锅" ], "reheat": true, "prerequisites": [], "quality": "", "reviewed": true } }, { "id": "recipe18-015", "name": "彩椒鸡丁", "cuisine": "cn", "role": "protein", "parts": [ { "foodId": "11220", "grams": 130 }, { "foodId": "06247", "grams": 100 }, { "foodId": "06245", "grams": 80 }, { "foodId": "14008", "grams": 6 }, { "foodId": "17012", "grams": 0.6 } ], "steps": [ "鸡胸肉切小丁，甜椒切块。", "先用油把鸡肉炒至全熟，再加入甜椒和少量水炒熟，放盐拌匀。" ], "sourceType": "original", "sourceId": null, "source": null, "adaptation": "本工具自拟单人克数与步骤，不是来源机构认证食谱。", "minutes": 25, "slots": [ "lunch", "dinner" ], "rice": false, "onePot": false, "note": "个人参考配方；按各行生/熟/干重计算。油盐按全量食用估计，可按实吃调整。", "prep": { "activeMinutes": 20, "totalMinutes": 25, "cookware": [ "平底锅" ], "reheat": true, "prerequisites": [], "quality": "", "reviewed": true } }, { "id": "recipe18-016", "name": "白菜肉末豆腐", "cuisine": "cn", "role": "protein", "parts": [ { "foodId": "11163", "grams": 70 }, { "foodId": "04032", "grams": 160 }, { "foodId": "06233", "grams": 120 }, { "foodId": "14008", "grams": 5 }, { "foodId": "17012", "grams": 0.6 } ], "steps": [ "肉末下油锅炒散炒熟，白菜切小片、豆腐切块。", "加入白菜豆腐与少量水焖至熟透，轻推防碎，最后放盐。" ], "sourceType": "original", "sourceId": null, "source": null, "adaptation": "本工具自拟单人克数与步骤，不是来源机构认证食谱。", "minutes": 25, "slots": [ "lunch", "dinner" ], "rice": false, "onePot": false, "note": "个人参考配方；按各行生/熟/干重计算。油盐按全量食用估计，可按实吃调整。", "prep": { "activeMinutes": 20, "totalMinutes": 25, "cookware": [ "平底锅" ], "reheat": true, "prerequisites": [], "quality": "", "reviewed": true } }, { "id": "recipe18-017", "name": "蒜香豆腐鸡片", "cuisine": "cn", "role": "protein", "parts": [ { "foodId": "04032", "grams": 150 }, { "foodId": "11220", "grams": 80 }, { "foodId": "06223", "grams": 4 }, { "foodId": "06116", "grams": 100 }, { "foodId": "14008", "grams": 5 }, { "foodId": "17012", "grams": 0.6 } ], "steps": [ "豆腐切块、鸡肉切薄片、西葫芦切片。", "先炒熟鸡片，再加入豆腐、蒜和西葫芦，加少量水煮熟收汁。" ], "sourceType": "original", "sourceId": null, "source": null, "adaptation": "本工具自拟单人克数与步骤，不是来源机构认证食谱。", "minutes": 25, "slots": [ "lunch", "dinner" ], "rice": false, "onePot": false, "note": "个人参考配方；按各行生/熟/干重计算。油盐按全量食用估计，可按实吃调整。", "prep": { "activeMinutes": 20, "totalMinutes": 25, "cookware": [ "平底锅" ], "reheat": true, "prerequisites": [], "quality": "", "reviewed": true } }, { "id": "recipe18-018", "name": "红椒虾仁", "cuisine": "west", "role": "protein", "parts": [ { "foodId": "10321", "grams": 140 }, { "foodId": "06247", "grams": 140 }, { "foodId": "06223", "grams": 3 }, { "foodId": "14008", "grams": 5 }, { "foodId": "17012", "grams": 0.5 } ], "steps": [ "使用去壳可食虾肉，冷冻虾先在冰箱解冻，解冻时间不计入下厨时间。", "油锅内先炒红椒，再下虾仁蒜末炒至完全熟透，调盐。" ], "sourceType": "original", "sourceId": null, "source": null, "adaptation": "本工具自拟单人克数与步骤，不是来源机构认证食谱。", "minutes": 25, "slots": [ "lunch", "dinner" ], "rice": false, "onePot": false, "note": "个人参考配方；按各行生/熟/干重计算。油盐按全量食用估计，可按实吃调整。", "prep": { "activeMinutes": 20, "totalMinutes": 25, "cookware": [ "平底锅" ], "reheat": true, "prerequisites": [ "冷冻虾需冰箱解冻，包装含盐时更新营养。" ], "quality": "", "reviewed": true } }, { "id": "recipe18-019", "name": "番茄烩三文鱼", "cuisine": "west", "role": "protein", "parts": [ { "foodId": "10438", "grams": 140 }, { "foodId": "06182", "grams": 150 }, { "foodId": "14008", "grams": 4 }, { "foodId": "17012", "grams": 0.5 } ], "steps": [ "三文鱼去皮切块，番茄切碎。", "同锅用油炒番茄成汁，加少量水放鱼煮至中心熟透，轻翻调盐。" ], "sourceType": "original", "sourceId": null, "source": null, "adaptation": "本工具自拟单人克数与步骤，不是来源机构认证食谱。", "minutes": 25, "slots": [ "lunch", "dinner" ], "rice": false, "onePot": false, "note": "个人参考配方；按各行生/熟/干重计算。油盐按全量食用估计，可按实吃调整。", "prep": { "activeMinutes": 20, "totalMinutes": 25, "cookware": [ "平底锅" ], "reheat": true, "prerequisites": [], "quality": "", "reviewed": true } }, { "id": "recipe18-020", "name": "西兰花鸡胸肉", "cuisine": "cn", "role": "protein", "parts": [ { "foodId": "11220", "grams": 140 }, { "foodId": "06263", "grams": 140 }, { "foodId": "14008", "grams": 5 }, { "foodId": "17012", "grams": 0.6 } ], "steps": [ "鸡胸切薄片，西兰花分小朵。", "鸡肉用油炒熟，加入西兰花和少量水加盖至熟，最后收汁调盐。" ], "sourceType": "original", "sourceId": null, "source": null, "adaptation": "本工具自拟单人克数与步骤，不是来源机构认证食谱。", "minutes": 25, "slots": [ "lunch", "dinner" ], "rice": false, "onePot": false, "note": "个人参考配方；按各行生/熟/干重计算。油盐按全量食用估计，可按实吃调整。", "prep": { "activeMinutes": 20, "totalMinutes": 25, "cookware": [ "平底锅" ], "reheat": true, "prerequisites": [], "quality": "", "reviewed": true } }, { "id": "recipe18-021", "name": "鸡蛋豆腐烘饼", "cuisine": "cn", "role": "protein", "parts": [ { "foodId": "12004", "grams": 100 }, { "foodId": "04032", "grams": 160 }, { "foodId": "06214", "grams": 60 }, { "foodId": "14008", "grams": 5 }, { "foodId": "17012", "grams": 0.6 } ], "steps": [ "豆腐压碎、胡萝卜切细丝，与蛋液盐拌匀。", "平底锅薄油摊成小饼，小火加盖煎至两面定型且中心完全熟透，不做溏心。" ], "sourceType": "original", "sourceId": null, "source": null, "adaptation": "本工具自拟单人克数与步骤，不是来源机构认证食谱。", "minutes": 25, "slots": [ "lunch", "dinner" ], "rice": false, "onePot": false, "note": "个人参考配方；按各行生/熟/干重计算。油盐按全量食用估计，可按实吃调整。", "prep": { "activeMinutes": 20, "totalMinutes": 25, "cookware": [ "平底锅" ], "reheat": true, "prerequisites": [], "quality": "", "reviewed": true } }, { "id": "recipe18-022", "name": "胡萝卜瘦肉丸", "cuisine": "cn", "role": "protein", "parts": [ { "foodId": "11134", "grams": 140 }, { "foodId": "06214", "grams": 70 }, { "foodId": "01018", "grams": 8 }, { "foodId": "17012", "grams": 0.6 } ], "steps": [ "瘦肉剁细，与细胡萝卜末、面粉和盐拌匀。", "搓成小丸放入沸水，保持煮沸至中心全熟；捞起留少量汤带饭。" ], "sourceType": "original", "sourceId": null, "source": null, "adaptation": "本工具自拟单人克数与步骤，不是来源机构认证食谱。", "minutes": 25, "slots": [ "lunch", "dinner" ], "rice": false, "onePot": false, "note": "个人参考配方；按各行生/熟/干重计算。油盐按全量食用估计，可按实吃调整。", "prep": { "activeMinutes": 20, "totalMinutes": 25, "cookware": [ "汤锅" ], "reheat": true, "prerequisites": [], "quality": "", "reviewed": true } }, { "id": "recipe18-023", "name": "白豆番茄鸡肉", "cuisine": "west", "role": "protein", "parts": [ { "foodId": "04008", "grams": 100 }, { "foodId": "11220", "grams": 110 }, { "foodId": "06182", "grams": 150 }, { "foodId": "14008", "grams": 5 }, { "foodId": "17012", "grams": 0.6 } ], "steps": [ "使用已彻底煮熟的芸豆或沥干罐装豆；干豆需另行预煮，不能用本步骤短时间煮熟。", "鸡肉切丁用油炒熟，加入番茄和熟豆，小火煮透调盐。" ], "sourceType": "original", "sourceId": null, "source": null, "adaptation": "本工具自拟单人克数与步骤，不是来源机构认证食谱。", "minutes": 25, "slots": [ "lunch", "dinner" ], "rice": false, "onePot": false, "note": "个人参考配方；按各行生/熟/干重计算。油盐按全量食用估计，可按实吃调整。", "prep": { "activeMinutes": 20, "totalMinutes": 25, "cookware": [ "平底锅" ], "reheat": true, "prerequisites": [ "熟芸豆100克，若用干豆须提前完全煮熟并称熟重。" ], "quality": "", "reviewed": true } }, { "id": "recipe18-024", "name": "蒜香香菇蒸鱼", "cuisine": "cn", "role": "protein", "parts": [ { "foodId": "10188", "grams": 150 }, { "foodId": "08039", "grams": 80 }, { "foodId": "06223", "grams": 4 }, { "foodId": "14008", "grams": 4 }, { "foodId": "17012", "grams": 0.5 } ], "steps": [ "鱼肉切片，香菇切细，拌入蒜、油和盐平铺蒸盘。", "蒸锅水开再上锅，充分蒸至中心熟透；不使用半熟做法。" ], "sourceType": "original", "sourceId": null, "source": null, "adaptation": "本工具自拟单人克数与步骤，不是来源机构认证食谱。", "minutes": 25, "slots": [ "lunch", "dinner" ], "rice": false, "onePot": false, "note": "个人参考配方；按各行生/熟/干重计算。油盐按全量食用估计，可按实吃调整。", "prep": { "activeMinutes": 20, "totalMinutes": 25, "cookware": [ "蒸锅" ], "reheat": true, "prerequisites": [], "quality": "", "reviewed": true } }, { "id": "recipe18-025", "name": "清炒西兰花胡萝卜", "cuisine": "cn", "role": "vegetable", "parts": [ { "foodId": "06263", "grams": 160 }, { "foodId": "06214", "grams": 80 }, { "foodId": "14008", "grams": 5 }, { "foodId": "17012", "grams": 0.5 } ], "steps": [ "西兰花分小朵、胡萝卜切薄片。", "平底锅放油，加菜和少量水，加盖至熟透后调盐。" ], "sourceType": "original", "sourceId": null, "source": null, "adaptation": "本工具自拟单人克数与步骤，不是来源机构认证食谱。", "minutes": 15, "slots": [ "lunch", "dinner" ], "rice": false, "onePot": false, "note": "个人参考配方；按各行生/熟/干重计算。油盐按全量食用估计，可按实吃调整。", "prep": { "activeMinutes": 12, "totalMinutes": 15, "cookware": [ "平底锅" ], "reheat": true, "prerequisites": [], "quality": "", "reviewed": true } }, { "id": "recipe18-026", "name": "番茄烩白菜", "cuisine": "cn", "role": "vegetable", "parts": [ { "foodId": "06182", "grams": 130 }, { "foodId": "06233", "grams": 150 }, { "foodId": "14008", "grams": 5 }, { "foodId": "17012", "grams": 0.5 } ], "steps": [ "番茄切块、白菜切小片。", "先炒番茄出汁再下白菜加盖焖熟，最后放盐。" ], "sourceType": "original", "sourceId": null, "source": null, "adaptation": "本工具自拟单人克数与步骤，不是来源机构认证食谱。", "minutes": 15, "slots": [ "lunch", "dinner" ], "rice": false, "onePot": false, "note": "个人参考配方；按各行生/熟/干重计算。油盐按全量食用估计，可按实吃调整。", "prep": { "activeMinutes": 12, "totalMinutes": 15, "cookware": [ "平底锅" ], "reheat": true, "prerequisites": [], "quality": "", "reviewed": true } }, { "id": "recipe18-027", "name": "香菇青菜", "cuisine": "cn", "role": "vegetable", "parts": [ { "foodId": "08039", "grams": 80 }, { "foodId": "06160", "grams": 180 }, { "foodId": "14008", "grams": 5 }, { "foodId": "17012", "grams": 0.5 } ], "steps": [ "青菜洗净沥水、香菇切片。", "先煸香菇再加入青菜少量水焖熟调盐。" ], "sourceType": "original", "sourceId": null, "source": null, "adaptation": "本工具自拟单人克数与步骤，不是来源机构认证食谱。", "minutes": 15, "slots": [ "lunch", "dinner" ], "rice": false, "onePot": false, "note": "个人参考配方；按各行生/熟/干重计算。油盐按全量食用估计，可按实吃调整。", "prep": { "activeMinutes": 12, "totalMinutes": 15, "cookware": [ "平底锅" ], "reheat": true, "prerequisites": [], "quality": "", "reviewed": true } }, { "id": "recipe18-028", "name": "红椒西葫芦", "cuisine": "cn", "role": "vegetable", "parts": [ { "foodId": "06247", "grams": 140 }, { "foodId": "06116", "grams": 140 }, { "foodId": "14008", "grams": 5 }, { "foodId": "17012", "grams": 0.5 } ], "steps": [ "甜椒去籽，和西葫芦一起切片。", "油热后入锅翻炒，加少量水煮至熟透调盐。" ], "sourceType": "original", "sourceId": null, "source": null, "adaptation": "本工具自拟单人克数与步骤，不是来源机构认证食谱。", "minutes": 15, "slots": [ "lunch", "dinner" ], "rice": false, "onePot": false, "note": "个人参考配方；按各行生/熟/干重计算。油盐按全量食用估计，可按实吃调整。", "prep": { "activeMinutes": 12, "totalMinutes": 15, "cookware": [ "平底锅" ], "reheat": true, "prerequisites": [], "quality": "", "reviewed": true } }, { "id": "recipe18-029", "name": "南瓜西兰花", "cuisine": "cn", "role": "vegetable", "parts": [ { "foodId": "06048", "grams": 120 }, { "foodId": "06263", "grams": 140 }, { "foodId": "14008", "grams": 5 }, { "foodId": "17012", "grams": 0.5 } ], "steps": [ "南瓜切1厘米小块，西兰花切小朵。", "锅中加少量水先煮软南瓜，再下西兰花煮熟，拌入油盐。" ], "sourceType": "original", "sourceId": null, "source": null, "adaptation": "本工具自拟单人克数与步骤，不是来源机构认证食谱。", "minutes": 15, "slots": [ "lunch", "dinner" ], "rice": false, "onePot": false, "note": "个人参考配方；按各行生/熟/干重计算。油盐按全量食用估计，可按实吃调整。", "prep": { "activeMinutes": 12, "totalMinutes": 15, "cookware": [ "平底锅" ], "reheat": true, "prerequisites": [], "quality": "", "reviewed": true } }, { "id": "recipe18-030", "name": "清炒菠菜", "cuisine": "cn", "role": "vegetable", "parts": [ { "foodId": "06267", "grams": 230 }, { "foodId": "14008", "grams": 5 }, { "foodId": "17012", "grams": 0.5 } ], "steps": [ "菠菜洗净切段，锅中加水煮熟后捞出。", "原锅沥干，用油盐拌炒菠菜。营养按生料加总估计，焯水损失未扣。" ], "sourceType": "original", "sourceId": null, "source": null, "adaptation": "本工具自拟单人克数与步骤，不是来源机构认证食谱。", "minutes": 15, "slots": [ "lunch", "dinner" ], "rice": false, "onePot": false, "note": "个人参考配方；按各行生/熟/干重计算。油盐按全量食用估计，可按实吃调整。", "prep": { "activeMinutes": 12, "totalMinutes": 15, "cookware": [ "平底锅" ], "reheat": true, "prerequisites": [], "quality": "", "reviewed": true } }, { "id": "recipe18-031", "name": "蒜香茄子", "cuisine": "cn", "role": "vegetable", "parts": [ { "foodId": "06191", "grams": 260 }, { "foodId": "06223", "grams": 4 }, { "foodId": "14008", "grams": 5 }, { "foodId": "17012", "grams": 0.5 } ], "steps": [ "茄子切条。", "平底锅放油蒜和茄子翻炒，少量加水盖盖焖软，不额外倒入未计量油。" ], "sourceType": "original", "sourceId": null, "source": null, "adaptation": "本工具自拟单人克数与步骤，不是来源机构认证食谱。", "minutes": 15, "slots": [ "lunch", "dinner" ], "rice": false, "onePot": false, "note": "个人参考配方；按各行生/熟/干重计算。油盐按全量食用估计，可按实吃调整。", "prep": { "activeMinutes": 12, "totalMinutes": 15, "cookware": [ "平底锅" ], "reheat": true, "prerequisites": [], "quality": "", "reviewed": true } }, { "id": "recipe18-032", "name": "白菜炒豆芽", "cuisine": "cn", "role": "vegetable", "parts": [ { "foodId": "06233", "grams": 160 }, { "foodId": "06291", "grams": 120 }, { "foodId": "14008", "grams": 5 }, { "foodId": "17012", "grams": 0.5 } ], "steps": [ "白菜切丝、豆芽洗净沥水。", "油锅先下白菜再下豆芽，加入少量水炒至全熟，不留生豆芽。" ], "sourceType": "original", "sourceId": null, "source": null, "adaptation": "本工具自拟单人克数与步骤，不是来源机构认证食谱。", "minutes": 15, "slots": [ "lunch", "dinner" ], "rice": false, "onePot": false, "note": "个人参考配方；按各行生/熟/干重计算。油盐按全量食用估计，可按实吃调整。", "prep": { "activeMinutes": 12, "totalMinutes": 15, "cookware": [ "平底锅" ], "reheat": true, "prerequisites": [], "quality": "", "reviewed": true } }, { "id": "recipe18-033", "name": "番茄金针菇", "cuisine": "cn", "role": "vegetable", "parts": [ { "foodId": "06182", "grams": 160 }, { "foodId": "08001", "grams": 100 }, { "foodId": "14008", "grams": 5 }, { "foodId": "17012", "grams": 0.5 } ], "steps": [ "金针菇去除不可食根部，番茄切块。", "先炒番茄出汁，加入金针菇加少量水煮熟调盐。" ], "sourceType": "original", "sourceId": null, "source": null, "adaptation": "本工具自拟单人克数与步骤，不是来源机构认证食谱。", "minutes": 15, "slots": [ "lunch", "dinner" ], "rice": false, "onePot": false, "note": "个人参考配方；按各行生/熟/干重计算。油盐按全量食用估计，可按实吃调整。", "prep": { "activeMinutes": 12, "totalMinutes": 15, "cookware": [ "平底锅" ], "reheat": true, "prerequisites": [], "quality": "", "reviewed": true } }, { "id": "recipe18-034", "name": "三色蔬菜暖拌", "cuisine": "cn", "role": "vegetable", "parts": [ { "foodId": "06247", "grams": 100 }, { "foodId": "06214", "grams": 80 }, { "foodId": "06263", "grams": 100 }, { "foodId": "14008", "grams": 5 }, { "foodId": "17012", "grams": 0.5 } ], "steps": [ "蔬菜切小块或薄片。", "锅中少量水加盖煮至熟透，沥去余水，拌入油盐；带饭版本不是生食沙拉。" ], "sourceType": "original", "sourceId": null, "source": null, "adaptation": "本工具自拟单人克数与步骤，不是来源机构认证食谱。", "minutes": 15, "slots": [ "lunch", "dinner" ], "rice": false, "onePot": false, "note": "个人参考配方；按各行生/熟/干重计算。油盐按全量食用估计，可按实吃调整。", "prep": { "activeMinutes": 12, "totalMinutes": 15, "cookware": [ "平底锅" ], "reheat": true, "prerequisites": [], "quality": "", "reviewed": true } }, { "id": "recipe18-035", "name": "西芹炒胡萝卜", "cuisine": "cn", "role": "vegetable", "parts": [ { "foodId": "06119", "grams": 160 }, { "foodId": "06214", "grams": 100 }, { "foodId": "14008", "grams": 5 }, { "foodId": "17012", "grams": 0.5 } ], "steps": [ "西芹去粗筋切片，胡萝卜切薄片。", "油热后翻炒，加少量水至熟软并调盐。" ], "sourceType": "original", "sourceId": null, "source": null, "adaptation": "本工具自拟单人克数与步骤，不是来源机构认证食谱。", "minutes": 15, "slots": [ "lunch", "dinner" ], "rice": false, "onePot": false, "note": "个人参考配方；按各行生/熟/干重计算。油盐按全量食用估计，可按实吃调整。", "prep": { "activeMinutes": 12, "totalMinutes": 15, "cookware": [ "平底锅" ], "reheat": true, "prerequisites": [], "quality": "", "reviewed": true } }, { "id": "recipe18-036", "name": "冬瓜香菇", "cuisine": "cn", "role": "vegetable", "parts": [ { "foodId": "06173", "grams": 200 }, { "foodId": "08039", "grams": 70 }, { "foodId": "14008", "grams": 5 }, { "foodId": "17012", "grams": 0.5 } ], "steps": [ "冬瓜去皮去瓤后称重切薄片，香菇切片。", "锅中放油略炒后少量添水焖熟，收至少汁再装盒。" ], "sourceType": "original", "sourceId": null, "source": null, "adaptation": "本工具自拟单人克数与步骤，不是来源机构认证食谱。", "minutes": 15, "slots": [ "lunch", "dinner" ], "rice": false, "onePot": false, "note": "个人参考配方；按各行生/熟/干重计算。油盐按全量食用估计，可按实吃调整。", "prep": { "activeMinutes": 12, "totalMinutes": 15, "cookware": [ "平底锅" ], "reheat": true, "prerequisites": [], "quality": "", "reviewed": true } } ], "updatedExtra": [ { "id": "recipe16-001", "name": "白米饭", "cuisine": "cn", "role": "staple", "parts": [ { "foodId": "01088", "grams": 180 } ], "steps": [ "米按包装加水煮熟。配方采用熟饭重量，盛取180克；不要用180克生米替代。" ], "sourceId": null, "sourceType": "original", "adaptation": "基础配餐参考；本工具自拟配方与克数，不是抓取或官方菜谱。", "minutes": 30, "slots": [ "breakfast", "lunch", "dinner" ], "rice": true, "onePot": false, "source": null, "note": "本工具单人参考配方；非原网站实测营养。食材按所标生/熟/干重，克数可改。", "prep": { "activeMinutes": 20, "totalMinutes": 30, "cookware": [ "汤锅" ], "reheat": true, "prerequisites": [ "米饭为熟重，需预先煮好或使用已妥善冷藏的熟饭；配方时间不包含另煮一锅饭。" ], "quality": "时间为作者估计，从食材完成解冻/预处理后计；带饭需冷链与一次彻底复热。", "reviewed": true } }, { "id": "recipe16-002", "name": "小米饭", "cuisine": "cn", "role": "staple", "parts": [ { "foodId": "01002", "grams": 80 }, { "manual": "清水", "grams": 180, "water": true } ], "steps": [ "小米洗净后加水焖至熟软。此处80克是干小米，用水量按器具调整。" ], "sourceId": null, "sourceType": "original", "adaptation": "基础配餐参考；本工具自拟配方与克数，不是抓取或官方菜谱。", "minutes": 30, "slots": [ "breakfast", "lunch", "dinner" ], "rice": false, "onePot": false, "source": null, "note": "本工具单人参考配方；非原网站实测营养。食材按所标生/熟/干重，克数可改。", "prep": { "activeMinutes": 20, "totalMinutes": 30, "cookware": [ "汤锅" ], "reheat": true, "prerequisites": [], "quality": "时间为作者估计，从食材完成解冻/预处理后计；带饭需冷链与一次彻底复热。", "reviewed": true } }, { "id": "recipe16-003", "name": "蒸红薯", "cuisine": "cn", "role": "staple", "parts": [ { "foodId": "02007", "grams": 210 } ], "steps": [ "红薯蒸至中心熟软，去除不可食部分后称重；210克按熟重数据计算。" ], "sourceId": null, "sourceType": "original", "adaptation": "基础配餐参考；本工具自拟配方与克数，不是抓取或官方菜谱。", "minutes": 30, "slots": [ "breakfast", "lunch", "dinner", "snack" ], "rice": false, "onePot": false, "source": null, "note": "本工具单人参考配方；非原网站实测营养。食材按所标生/熟/干重，克数可改。", "prep": { "activeMinutes": 20, "totalMinutes": 30, "cookware": [ "蒸锅" ], "reheat": true, "prerequisites": [], "quality": "时间为作者估计，从食材完成解冻/预处理后计；带饭需冷链与一次彻底复热。", "reviewed": true } }, { "id": "recipe16-004", "name": "蒜香荞麦面", "cuisine": "cn", "role": "staple", "parts": [ { "foodId": "01129", "grams": 85 }, { "foodId": "17007", "grams": 5 }, { "foodId": "14008", "grams": 3 }, { "foodId": "06223", "grams": 3 } ], "steps": [ "干荞麦面按包装煮熟沥水；蒜切末。", "原锅放油将蒜末略炒出香，加入面和计量酱油拌匀。主食可另配蛋白质菜和蔬菜。" ], "sourceId": null, "sourceType": "original", "adaptation": "基础配餐参考；本工具自拟配方与克数，不是抓取或官方菜谱。 本版不使用姜或青葱，按实际列出食材重新计算。", "minutes": 15, "slots": [ "lunch", "dinner" ], "rice": false, "onePot": false, "source": null, "note": "本工具单人参考配方；非原网站实测营养。食材按所标生/熟/干重，克数可改。 酱油采用日式浓口样本，非特定生抽品牌。", "prep": { "activeMinutes": 15, "totalMinutes": 15, "cookware": [ "汤锅", "平底锅" ], "reheat": true, "prerequisites": [], "quality": "时间为作者估计，从食材完成解冻/预处理后计；带饭需冷链与一次彻底复热。", "reviewed": true } }, { "id": "recipe16-005", "name": "西兰花牛肉", "cuisine": "cn", "role": "protein", "parts": [ { "foodId": "11077", "grams": 100 }, { "foodId": "06263", "grams": 130 }, { "foodId": "06214", "grams": 30 }, { "foodId": "17007", "grams": 6 }, { "foodId": "14008", "grams": 6 } ], "steps": [ "牛肉切薄片，西兰花切小朵、胡萝卜切片。", "油热后翻炒牛肉，加入蔬菜及少量水炒熟，以所列酱油调味。" ], "sourceId": "beef", "sourceType": "adapted", "adaptation": "保留西兰花、牛肉、胡萝卜搭配；省去原方蚝油、蛋和淀粉腌料，改用计量酱油；所有用量重新设定。 本版不使用姜或青葱，按实际列出食材重新计算。", "minutes": 20, "slots": [ "breakfast", "lunch", "dinner" ], "rice": false, "onePot": false, "source": { "title": "李锦记：Broccoli beef（品牌创作食谱）", "url": "https://ca.lkk.com/zh-hk/foodservices/recipes/broccoli-beef", "kind": "recipe" }, "note": "本工具单人参考配方；非原网站实测营养。食材按所标生/熟/干重，克数可改。 酱油采用日式浓口样本，非特定生抽品牌。", "prep": { "activeMinutes": 20, "totalMinutes": 20, "cookware": [ "平底锅" ], "reheat": true, "prerequisites": [], "quality": "时间为作者估计，从食材完成解冻/预处理后计；带饭需冷链与一次彻底复热。", "reviewed": true } }, { "id": "recipe16-006", "name": "香菇蒸鸡", "cuisine": "cn", "role": "protein", "parts": [ { "foodId": "11224", "grams": 130 }, { "foodId": "08039", "grams": 70 }, { "foodId": "17007", "grams": 6 }, { "foodId": "14008", "grams": 3 } ], "steps": [ "鸡肉切小块、鲜香菇切片，与油、酱油拌匀。", "放入浅盘蒸至鸡肉彻底熟透；整盘汁水的营养计入本参考值。" ], "sourceId": "mushroomchicken", "sourceType": "adapted", "adaptation": "参考香菇蒸鸡的食材与蒸制方式；改鲜香菇和去皮鸡腿，并重设份量和简化调味。 本版不使用姜或青葱，按实际列出食材重新计算。", "minutes": 30, "slots": [ "breakfast", "lunch", "dinner" ], "rice": false, "onePot": false, "source": { "title": "大家食饭：冬菇蒸滑鸡（作者食谱）", "url": "https://daigasikfaan.co/steamed-chicken-with-mushrooms/", "kind": "recipe" }, "note": "本工具单人参考配方；非原网站实测营养。食材按所标生/熟/干重，克数可改。 酱油采用日式浓口样本，非特定生抽品牌。", "prep": { "activeMinutes": 20, "totalMinutes": 30, "cookware": [ "蒸锅" ], "reheat": true, "prerequisites": [], "quality": "时间为作者估计，从食材完成解冻/预处理后计；带饭需冷链与一次彻底复热。", "reviewed": true } }, { "id": "recipe16-007", "name": "西芹鸡柳", "cuisine": "cn", "role": "protein", "parts": [ { "foodId": "11220", "grams": 120 }, { "foodId": "06119", "grams": 100 }, { "foodId": "06214", "grams": 40 }, { "foodId": "14008", "grams": 6 }, { "foodId": "17012", "grams": 0.6 } ], "steps": [ "鸡胸、西芹和胡萝卜切条。", "油热后先炒鸡肉再加入蔬菜，少量添水，炒至鸡肉熟透；分配的油和盐全部计入。" ], "sourceId": null, "sourceType": "original", "adaptation": "基础配餐参考；本工具自拟配方与克数，不是抓取或官方菜谱。", "minutes": 20, "slots": [ "breakfast", "lunch", "dinner" ], "rice": false, "onePot": false, "source": null, "note": "本工具单人参考配方；非原网站实测营养。食材按所标生/熟/干重，克数可改。", "prep": { "activeMinutes": 20, "totalMinutes": 20, "cookware": [ "平底锅" ], "reheat": true, "prerequisites": [], "quality": "时间为作者估计，从食材完成解冻/预处理后计；带饭需冷链与一次彻底复热。", "reviewed": true } }, { "id": "recipe16-008", "name": "白萝卜炖鸡片", "cuisine": "cn", "role": "protein", "parts": [ { "foodId": "11224", "grams": 120 }, { "foodId": "06134", "grams": 150 }, { "foodId": "06214", "grams": 40 }, { "foodId": "06119", "grams": 20 }, { "foodId": "17012", "grams": 0.8 }, { "manual": "清水", "grams": 200, "water": true } ], "steps": [ "萝卜与胡萝卜切块，加水先煮软。", "加入鸡肉小块和西芹煮至熟透，最后放盐。" ], "sourceId": "radish", "sourceType": "adapted", "adaptation": "参考芜菁、鸡肉、胡萝卜、西芹组合；改为白萝卜与鸡腿肉，清水和盐替代原品牌黑椒汁，省油煮制，用量重新设定。", "minutes": 35, "slots": [ "breakfast", "lunch", "dinner" ], "rice": false, "onePot": false, "source": { "title": "李锦记：Braised turnip and chicken（品牌创作食谱）", "url": "https://au.lkk.com/en/recipe/braised-turnip-and-chicken", "kind": "recipe" }, "note": "本工具单人参考配方；非原网站实测营养。食材按所标生/熟/干重，克数可改。", "prep": { "activeMinutes": 20, "totalMinutes": 35, "cookware": [ "汤锅" ], "reheat": true, "prerequisites": [], "quality": "时间为作者估计，从食材完成解冻/预处理后计；带饭需冷链与一次彻底复热。", "reviewed": true } }, { "id": "recipe16-009", "name": "香菇豆腐瘦肉", "cuisine": "cn", "role": "protein", "parts": [ { "foodId": "04032", "grams": 140 }, { "foodId": "11134", "grams": 80 }, { "foodId": "17007", "grams": 6 }, { "foodId": "14008", "grams": 5 }, { "foodId": "08039", "grams": 60 } ], "steps": [ "瘦肉切薄片，豆腐、鲜香菇切小块。", "锅中放油炒散肉片，再加豆腐、香菇和少量水焖至肉熟透，以所列酱油调味。" ], "sourceId": null, "sourceType": "original", "adaptation": "基础配餐参考；本工具自拟配方与克数，不是抓取或官方菜谱。 本版不使用姜或青葱，按实际列出食材重新计算。", "minutes": 20, "slots": [ "breakfast", "lunch", "dinner" ], "rice": false, "onePot": false, "source": null, "note": "本工具单人参考配方；非原网站实测营养。食材按所标生/熟/干重，克数可改。 酱油采用日式浓口样本，非特定生抽品牌。", "prep": { "activeMinutes": 20, "totalMinutes": 20, "cookware": [ "平底锅" ], "reheat": true, "prerequisites": [], "quality": "时间为作者估计，从食材完成解冻/预处理后计；带饭需冷链与一次彻底复热。", "reviewed": true } }, { "id": "recipe16-010", "name": "家常茄子肉末", "cuisine": "cn", "role": "protein", "parts": [ { "foodId": "06191", "grams": 180 }, { "foodId": "11163", "grams": 110 }, { "foodId": "06223", "grams": 4 }, { "foodId": "17007", "grams": 6 }, { "foodId": "14008", "grams": 7 } ], "steps": [ "茄子切小块，肉末与蒜翻炒。", "放入茄子及适量水，盖锅焖软熟，最后用酱油调味。" ], "sourceId": "eggplant", "sourceType": "adapted", "adaptation": "保留茄子与肉末；去除原方梅子酱、蚝油及勾芡，用计量油和酱油，非原品牌菜谱营养。", "minutes": 25, "slots": [ "breakfast", "lunch", "dinner" ], "rice": false, "onePot": false, "source": { "title": "李锦记：茄子肉末（品牌创作食谱）", "url": "https://hk.lkk.com/en/recipes/stir-fried-eggplants-and-minced-pork-in-plum-and-soybean-sauce", "kind": "recipe" }, "note": "本工具单人参考配方；非原网站实测营养。食材按所标生/熟/干重，克数可改。 酱油采用日式浓口样本，非特定生抽品牌。", "prep": { "activeMinutes": 20, "totalMinutes": 25, "cookware": [ "平底锅" ], "reheat": true, "prerequisites": [], "quality": "时间为作者估计，从食材完成解冻/预处理后计；带饭需冷链与一次彻底复热。", "reviewed": true } }, { "id": "recipe16-011", "name": "蒜香青菜", "cuisine": "cn", "role": "vegetable", "parts": [ { "foodId": "06160", "grams": 240 }, { "foodId": "06223", "grams": 4 }, { "foodId": "14008", "grams": 5 }, { "foodId": "17012", "grams": 0.5 } ], "steps": [ "青菜洗净切段，沥水。", "蒜与油入锅，加入青菜快速炒熟，放盐；240克指处理后生菜重。" ], "sourceId": null, "sourceType": "original", "adaptation": "基础配餐参考；本工具自拟配方与克数，不是抓取或官方菜谱。", "minutes": 10, "slots": [ "breakfast", "lunch", "dinner" ], "rice": false, "onePot": false, "source": null, "note": "本工具单人参考配方；非原网站实测营养。食材按所标生/熟/干重，克数可改。", "prep": { "activeMinutes": 10, "totalMinutes": 10, "cookware": [ "平底锅" ], "reheat": true, "prerequisites": [], "quality": "时间为作者估计，从食材完成解冻/预处理后计；带饭需冷链与一次彻底复热。", "reviewed": true } }, { "id": "recipe16-012", "name": "番茄西葫芦", "cuisine": "cn", "role": "vegetable", "parts": [ { "foodId": "06182", "grams": 130 }, { "foodId": "06116", "grams": 150 }, { "foodId": "14008", "grams": 5 }, { "foodId": "17012", "grams": 0.5 } ], "steps": [ "番茄切块，西葫芦切片。", "油热后一起翻炒，少量添水煮软，最后调盐。" ], "sourceId": null, "sourceType": "original", "adaptation": "基础配餐参考；本工具自拟配方与克数，不是抓取或官方菜谱。", "minutes": 15, "slots": [ "breakfast", "lunch", "dinner" ], "rice": false, "onePot": false, "source": null, "note": "本工具单人参考配方；非原网站实测营养。食材按所标生/熟/干重，克数可改。", "prep": { "activeMinutes": 15, "totalMinutes": 15, "cookware": [ "平底锅" ], "reheat": true, "prerequisites": [], "quality": "时间为作者估计，从食材完成解冻/预处理后计；带饭需冷链与一次彻底复热。", "reviewed": true } }, { "id": "recipe16-013", "name": "香菇白菜", "cuisine": "cn", "role": "vegetable", "parts": [ { "foodId": "06233", "grams": 200 }, { "foodId": "08039", "grams": 60 }, { "foodId": "14008", "grams": 5 }, { "foodId": "17012", "grams": 0.5 } ], "steps": [ "白菜与香菇切好，锅中放油。", "先煸香菇，再加入白菜和少量水焖熟，最后放盐。" ], "sourceId": null, "sourceType": "original", "adaptation": "基础配餐参考；本工具自拟配方与克数，不是抓取或官方菜谱。", "minutes": 15, "slots": [ "breakfast", "lunch", "dinner" ], "rice": false, "onePot": false, "source": null, "note": "本工具单人参考配方；非原网站实测营养。食材按所标生/熟/干重，克数可改。", "prep": { "activeMinutes": 15, "totalMinutes": 15, "cookware": [ "平底锅" ], "reheat": true, "prerequisites": [], "quality": "时间为作者估计，从食材完成解冻/预处理后计；带饭需冷链与一次彻底复热。", "reviewed": true } }, { "id": "recipe16-014", "name": "蒜香西兰花", "cuisine": "cn", "role": "vegetable", "parts": [ { "foodId": "06263", "grams": 220 }, { "foodId": "06223", "grams": 4 }, { "foodId": "14008", "grams": 5 }, { "foodId": "17012", "grams": 0.5 } ], "steps": [ "西兰花切小朵，与少量水加盖煮熟。", "沥去多余水，拌入蒜和计量油、盐，稍炒匀。" ], "sourceId": null, "sourceType": "original", "adaptation": "基础配餐参考；本工具自拟配方与克数，不是抓取或官方菜谱。", "minutes": 15, "slots": [ "breakfast", "lunch", "dinner" ], "rice": false, "onePot": false, "source": null, "note": "本工具单人参考配方；非原网站实测营养。食材按所标生/熟/干重，克数可改。", "prep": { "activeMinutes": 15, "totalMinutes": 15, "cookware": [ "平底锅" ], "reheat": true, "prerequisites": [], "quality": "时间为作者估计，从食材完成解冻/预处理后计；带饭需冷链与一次彻底复热。", "reviewed": true } }, { "id": "recipe16-015", "name": "凉拌黄瓜", "cuisine": "cn", "role": "vegetable", "parts": [ { "foodId": "06065", "grams": 250 }, { "foodId": "06223", "grams": 3 }, { "foodId": "14008", "grams": 3 }, { "foodId": "17012", "grams": 0.5 } ], "steps": [ "黄瓜充分清洗后切块，拌入蒜油和盐。", "按生黄瓜可食重估算；若另加醋、糖或酱料，请在配方中补录。" ], "sourceId": null, "sourceType": "original", "adaptation": "基础配餐参考；本工具自拟配方与克数，不是抓取或官方菜谱。", "minutes": 10, "slots": [ "breakfast", "lunch", "dinner" ], "rice": false, "onePot": false, "source": null, "note": "本工具单人参考配方；非原网站实测营养。食材按所标生/熟/干重，克数可改。", "prep": { "activeMinutes": 10, "totalMinutes": 10, "cookware": [ "平底锅" ], "reheat": false, "prerequisites": [], "quality": "时间为作者估计，从食材完成解冻/预处理后计；带饭需冷链与一次彻底复热。", "reviewed": true } }, { "id": "recipe16-016", "name": "清炒豆芽", "cuisine": "cn", "role": "vegetable", "parts": [ { "foodId": "06291", "grams": 240 }, { "foodId": "06214", "grams": 40 }, { "foodId": "14008", "grams": 5 }, { "foodId": "17012", "grams": 0.5 } ], "steps": [ "豆芽洗净、胡萝卜切细丝。", "锅中放油，将豆芽和胡萝卜炒至彻底熟透后调盐。" ], "sourceId": null, "sourceType": "original", "adaptation": "基础配餐参考；本工具自拟配方与克数，不是抓取或官方菜谱。", "minutes": 15, "slots": [ "breakfast", "lunch", "dinner" ], "rice": false, "onePot": false, "source": null, "note": "本工具单人参考配方；非原网站实测营养。食材按所标生/熟/干重，克数可改。", "prep": { "activeMinutes": 15, "totalMinutes": 15, "cookware": [ "平底锅" ], "reheat": true, "prerequisites": [], "quality": "时间为作者估计，从食材完成解冻/预处理后计；带饭需冷链与一次彻底复热。", "reviewed": true } }, { "id": "recipe16-017", "name": "鸡肉青菜米粉锅", "cuisine": "cn", "role": "onepot", "parts": [ { "foodId": "01115", "grams": 75 }, { "foodId": "11220", "grams": 100 }, { "foodId": "06160", "grams": 170 }, { "foodId": "08039", "grams": 60 }, { "foodId": "06214", "grams": 40 }, { "foodId": "14008", "grams": 6 }, { "foodId": "17012", "grams": 1 }, { "manual": "清水", "grams": 400, "water": true } ], "steps": [ "米粉按包装预浸或直接入锅，鸡肉切薄片。", "同一锅加水，依次放鸡肉、香菇、米粉和蔬菜煮熟；添计量油盐，不另配主食。" ], "sourceId": null, "sourceType": "original", "adaptation": "基础配餐参考；本工具自拟配方与克数，不是抓取或官方菜谱。", "minutes": 25, "slots": [ "lunch", "dinner" ], "rice": false, "onePot": true, "source": null, "note": "本工具单人参考配方；非原网站实测营养。食材按所标生/熟/干重，克数可改。", "prep": { "activeMinutes": 20, "totalMinutes": 25, "cookware": [ "汤锅" ], "reheat": true, "prerequisites": [], "quality": "时间为作者估计，从食材完成解冻/预处理后计；带饭需冷链与一次彻底复热。", "reviewed": true } }, { "id": "recipe16-018", "name": "肉丝白菜汤面", "cuisine": "cn", "role": "onepot", "parts": [ { "foodId": "01050", "grams": 80 }, { "foodId": "11134", "grams": 100 }, { "foodId": "06233", "grams": 200 }, { "foodId": "06214", "grams": 50 }, { "foodId": "14008", "grams": 5 }, { "foodId": "17012", "grams": 1 }, { "manual": "清水", "grams": 400, "water": true } ], "steps": [ "同一锅加水，先下肉丝和胡萝卜，煮至肉熟。", "再下干面与白菜，按面条包装煮熟后加油盐；整锅为一份参考餐。" ], "sourceId": "cabbage", "sourceType": "adapted", "adaptation": "仅参考白菜、猪肉同锅思路；额外加入干面作为主食，取消品牌汤底，份量和步骤均重新编写。", "minutes": 25, "slots": [ "lunch", "dinner" ], "rice": false, "onePot": true, "source": { "title": "李锦记：Cabbage and pork layered pot（品牌创作食谱）", "url": "https://hk.lkk.com/en/recipes/cabbage-and-pork-layered-pot", "kind": "recipe" }, "note": "本工具单人参考配方；非原网站实测营养。食材按所标生/熟/干重，克数可改。", "prep": { "activeMinutes": 20, "totalMinutes": 25, "cookware": [ "汤锅" ], "reheat": true, "prerequisites": [], "quality": "时间为作者估计，从食材完成解冻/预处理后计；带饭需冷链与一次彻底复热。", "reviewed": true } }, { "id": "recipe16-019", "name": "番茄牛肉土豆焖锅", "cuisine": "cn", "role": "onepot", "parts": [ { "foodId": "11077", "grams": 110 }, { "foodId": "02017", "grams": 330 }, { "foodId": "06182", "grams": 170 }, { "foodId": "06153", "grams": 80 }, { "foodId": "14008", "grams": 7 }, { "foodId": "17012", "grams": 1 }, { "manual": "清水", "grams": 200, "water": true } ], "steps": [ "土豆切小块，番茄和洋葱切块，牛肉切薄片。", "同锅炒香洋葱，加土豆、番茄和水焖软，再放牛肉煮至熟透；主食由土豆提供。" ], "sourceId": null, "sourceType": "original", "adaptation": "基础配餐参考；本工具自拟配方与克数，不是抓取或官方菜谱。", "minutes": 35, "slots": [ "lunch", "dinner" ], "rice": false, "onePot": true, "source": null, "note": "本工具单人参考配方；非原网站实测营养。食材按所标生/熟/干重，克数可改。", "prep": { "activeMinutes": 20, "totalMinutes": 35, "cookware": [ "汤锅" ], "reheat": true, "prerequisites": [], "quality": "时间为作者估计，从食材完成解冻/预处理后计；带饭需冷链与一次彻底复热。", "reviewed": true } }, { "id": "recipe16-020", "name": "肉片玉米燕麦锅", "cuisine": "cn", "role": "onepot", "parts": [ { "foodId": "01004", "grams": 65 }, { "foodId": "06176", "grams": 80 }, { "foodId": "11134", "grams": 85 }, { "foodId": "06233", "grams": 180 }, { "foodId": "06214", "grams": 70 }, { "foodId": "14008", "grams": 5 }, { "foodId": "17012", "grams": 0.8 }, { "manual": "清水", "grams": 400, "water": true } ], "steps": [ "燕麦与水入锅煮开，加入切细的白菜、胡萝卜。", "加入肉片煮熟，最后下熟玉米粒油和盐；燕麦和玉米是本餐主食。" ], "sourceId": null, "sourceType": "original", "adaptation": "基础配餐参考；本工具自拟配方与克数，不是抓取或官方菜谱。", "minutes": 25, "slots": [ "lunch", "dinner" ], "rice": false, "onePot": true, "source": null, "note": "本工具单人参考配方；非原网站实测营养。食材按所标生/熟/干重，克数可改。", "prep": { "activeMinutes": 20, "totalMinutes": 25, "cookware": [ "汤锅" ], "reheat": true, "prerequisites": [ "熟玉米粒按所列熟重准备，在加热末段加入并热透。" ], "quality": "时间为作者估计，从食材完成解冻/预处理后计；带饭需冷链与一次彻底复热。", "reviewed": true } }, { "id": "recipe16-021", "name": "豆腐芸豆蔬菜焖饭", "cuisine": "cn", "role": "onepot", "parts": [ { "foodId": "01083", "grams": 65 }, { "foodId": "04032", "grams": 180 }, { "foodId": "04008", "grams": 80 }, { "foodId": "06160", "grams": 140 }, { "foodId": "06214", "grams": 70 }, { "foodId": "06153", "grams": 40 }, { "foodId": "14008", "grams": 6 }, { "foodId": "17012", "grams": 1 }, { "manual": "清水", "grams": 160, "water": true } ], "steps": [ "用熟芸豆而非生豆；大米洗净，蔬菜豆腐切块。", "同锅煸洋葱，加入大米、水、胡萝卜和豆类焖熟，最后加入青菜再焖熟。" ], "sourceId": null, "sourceType": "original", "adaptation": "基础配餐参考；本工具自拟配方与克数，不是抓取或官方菜谱。", "minutes": 35, "slots": [ "lunch", "dinner" ], "rice": true, "onePot": true, "source": null, "note": "本工具单人参考配方；非原网站实测营养。食材按所标生/熟/干重，克数可改。", "prep": { "activeMinutes": 20, "totalMinutes": 35, "cookware": [ "汤锅" ], "reheat": true, "prerequisites": [ "使用已经完全煮熟的芸豆，所列用量为熟重；用干豆另计预煮时间。" ], "quality": "时间为作者估计，从食材完成解冻/预处理后计；带饭需冷链与一次彻底复热。", "reviewed": true } }, { "id": "recipe16-022", "name": "三文鱼青菜土豆锅", "cuisine": "cn", "role": "onepot", "parts": [ { "foodId": "10438", "grams": 110 }, { "foodId": "02017", "grams": 330 }, { "foodId": "06160", "grams": 170 }, { "foodId": "06153", "grams": 80 }, { "foodId": "14008", "grams": 5 }, { "foodId": "17012", "grams": 0.8 }, { "manual": "清水", "grams": 250, "water": true } ], "steps": [ "土豆、洋葱加水同锅焖软。", "加入三文鱼块、青菜和计量油盐，继续煮至鱼肉彻底熟透。" ], "sourceId": null, "sourceType": "original", "adaptation": "基础配餐参考；本工具自拟配方与克数，不是抓取或官方菜谱。", "minutes": 30, "slots": [ "lunch", "dinner" ], "rice": false, "onePot": true, "source": null, "note": "本工具单人参考配方；非原网站实测营养。食材按所标生/熟/干重，克数可改。", "prep": { "activeMinutes": 20, "totalMinutes": 30, "cookware": [ "汤锅" ], "reheat": true, "prerequisites": [], "quality": "时间为作者估计，从食材完成解冻/预处理后计；带饭需冷链与一次彻底复热。", "reviewed": true } }, { "id": "recipe16-023", "name": "香菇鸡肉蔬菜焖饭", "cuisine": "cn", "role": "onepot", "parts": [ { "foodId": "01083", "grams": 75 }, { "foodId": "11220", "grams": 100 }, { "foodId": "08039", "grams": 80 }, { "foodId": "06214", "grams": 70 }, { "foodId": "06160", "grams": 120 }, { "foodId": "14008", "grams": 6 }, { "foodId": "17012", "grams": 1 }, { "manual": "清水", "grams": 180, "water": true } ], "steps": [ "大米、切小块的鸡肉、香菇、胡萝卜和水同锅焖煮。", "米饭与鸡肉熟透后加入青菜再焖至熟；不另开锅煮主食。" ], "sourceId": null, "sourceType": "original", "adaptation": "基础配餐参考；本工具自拟配方与克数，不是抓取或官方菜谱。", "minutes": 40, "slots": [ "lunch", "dinner" ], "rice": true, "onePot": true, "source": null, "note": "本工具单人参考配方；非原网站实测营养。食材按所标生/熟/干重，克数可改。", "prep": { "activeMinutes": 20, "totalMinutes": 40, "cookware": [ "汤锅" ], "reheat": true, "prerequisites": [], "quality": "时间为作者估计，从食材完成解冻/预处理后计；带饭需冷链与一次彻底复热。", "reviewed": true } }, { "id": "recipe16-024", "name": "番茄豆腐蛋花面", "cuisine": "cn", "role": "onepot", "parts": [ { "foodId": "01050", "grams": 75 }, { "foodId": "04032", "grams": 100 }, { "foodId": "12004", "grams": 60 }, { "foodId": "06182", "grams": 170 }, { "foodId": "06160", "grams": 100 }, { "foodId": "14008", "grams": 5 }, { "foodId": "17012", "grams": 0.8 }, { "manual": "清水", "grams": 400, "water": true } ], "steps": [ "番茄、豆腐加水同锅煮开，下干面煮熟。", "加入青菜和打散的鸡蛋，煮至蛋液凝固熟透后调味。" ], "sourceId": "tomatotofu", "sourceType": "adapted", "adaptation": "参考番茄与豆腐搭配；省略原方肉末、腌料和微波做法，改用干面、豆腐、鸡蛋、青菜同锅煮。克数与方法自拟，不是原配方。", "minutes": 25, "slots": [ "lunch", "dinner" ], "rice": false, "onePot": true, "source": { "title": "Cook1Cook：微波炉番茄肉碎豆腐（作者食谱）", "url": "https://cook1cook.com/zh-hk/recipe/54942", "kind": "recipe" }, "note": "本工具单人参考配方；非原网站实测营养。食材按所标生/熟/干重，克数可改。", "prep": { "activeMinutes": 20, "totalMinutes": 25, "cookware": [ "平底锅" ], "reheat": true, "prerequisites": [], "quality": "时间为作者估计，从食材完成解冻/预处理后计；带饭需冷链与一次彻底复热。", "reviewed": true } }, { "id": "recipe16-025", "name": "番茄意面", "cuisine": "west", "role": "staple", "parts": [ { "foodId": "01063", "grams": 85 }, { "foodId": "06182", "grams": 100 }, { "foodId": "06153", "grams": 30 }, { "foodId": "06223", "grams": 3 }, { "foodId": "14008", "grams": 5 }, { "foodId": "17012", "grams": 0.5 } ], "steps": [ "意面按包装煮熟。", "番茄洋葱蒜用油炒成酱，与面拌匀；另配蛋白质菜和蔬菜。" ], "sourceId": "tomato", "sourceType": "adapted", "adaptation": "参考鲜茄酱拌意面；用鲜番茄和菜籽油，省略浓缩番茄酱与香草；单人用量重设。", "minutes": 25, "slots": [ "lunch", "dinner" ], "rice": false, "onePot": false, "source": { "title": "NHS: Perfect pasta and tomato sauce", "url": "https://www.nhs.uk/healthier-families/recipes/perfect-pasta-and-tomato-sauce/", "kind": "recipe" }, "note": "本工具单人参考配方；非原网站实测营养。食材按所标生/熟/干重，克数可改。", "prep": { "activeMinutes": 20, "totalMinutes": 25, "cookware": [ "汤锅", "平底锅" ], "reheat": true, "prerequisites": [], "quality": "时间为作者估计，从食材完成解冻/预处理后计；带饭需冷链与一次彻底复热。", "reviewed": true } }, { "id": "recipe16-026", "name": "洋葱蘑菇烩饭", "cuisine": "west", "role": "staple", "parts": [ { "foodId": "01083", "grams": 75 }, { "foodId": "08039", "grams": 60 }, { "foodId": "06153", "grams": 40 }, { "foodId": "14008", "grams": 5 }, { "foodId": "17012", "grams": 0.5 }, { "manual": "清水", "grams": 250, "water": true } ], "steps": [ "洋葱与鲜香菇用油炒香，放入生米。", "逐次添水煮至米芯熟透并调盐；本菜主要算主食，不因同锅就算整餐。" ], "sourceId": "risotto", "sourceType": "adapted", "adaptation": "参考烩饭方法；蘑菇使用鲜香菇成分条目，水替代高汤，不放原方豌豆，克数重新设定。", "minutes": 30, "slots": [ "lunch", "dinner" ], "rice": true, "onePot": false, "source": { "title": "NHS: Mushroom risotto", "url": "https://www.nhs.uk/healthier-families/recipes/mushroom-risotto/", "kind": "recipe" }, "note": "本工具单人参考配方；非原网站实测营养。食材按所标生/熟/干重，克数可改。", "prep": { "activeMinutes": 20, "totalMinutes": 30, "cookware": [ "汤锅" ], "reheat": true, "prerequisites": [], "quality": "时间为作者估计，从食材完成解冻/预处理后计；带饭需冷链与一次彻底复热。", "reviewed": true } }, { "id": "recipe16-027", "name": "烤土豆块", "cuisine": "west", "role": "staple", "parts": [ { "foodId": "02017", "grams": 350 }, { "foodId": "14008", "grams": 6 }, { "foodId": "17012", "grams": 0.5 } ], "steps": [ "土豆洗净切小块，与油、盐拌匀。", "铺在烤盘内烤至中心软熟。350克为生可食重，非烤后重量。" ], "sourceId": null, "sourceType": "original", "adaptation": "基础配餐参考；本工具自拟配方与克数，不是抓取或官方菜谱。", "minutes": 40, "slots": [ "lunch", "dinner" ], "rice": false, "onePot": false, "source": null, "note": "本工具单人参考配方；非原网站实测营养。食材按所标生/熟/干重，克数可改。", "prep": { "activeMinutes": 20, "totalMinutes": 40, "cookware": [ "烤箱" ], "reheat": true, "prerequisites": [], "quality": "时间为作者估计，从食材完成解冻/预处理后计；带饭需冷链与一次彻底复热。", "reviewed": true } }, { "id": "recipe16-028", "name": "全麦面包", "cuisine": "west", "role": "staple", "parts": [ { "foodId": "01208", "grams": 140 } ], "steps": [ "按包装和个人口味加热，称取140克成品面包。", "品牌营养与本库参考值不一致时，请改用包装标签。" ], "sourceId": null, "sourceType": "original", "adaptation": "基础配餐参考；本工具自拟配方与克数，不是抓取或官方菜谱。", "minutes": 5, "slots": [ "breakfast", "lunch", "dinner", "snack" ], "rice": false, "onePot": false, "source": null, "note": "本工具单人参考配方；非原网站实测营养。食材按所标生/熟/干重，克数可改。", "prep": { "activeMinutes": 5, "totalMinutes": 5, "cookware": [ "平底锅" ], "reheat": false, "prerequisites": [], "quality": "时间为作者估计，从食材完成解冻/预处理后计；带饭需冷链与一次彻底复热。", "reviewed": true } }, { "id": "recipe16-029", "name": "番茄豆牛肉酱", "cuisine": "west", "role": "protein", "parts": [ { "foodId": "11089", "grams": 100 }, { "foodId": "04008", "grams": 60 }, { "foodId": "06182", "grams": 100 }, { "foodId": "06153", "grams": 40 }, { "foodId": "06214", "grams": 40 }, { "foodId": "14008", "grams": 5 }, { "foodId": "17012", "grams": 0.6 } ], "steps": [ "肉末炒散，加入洋葱、胡萝卜和番茄焖煮。", "加入已经煮熟的芸豆继续煮热调盐，可配主食和蔬菜。" ], "sourceId": "bolognese", "sourceType": "adapted", "adaptation": "参考牛肉番茄酱；新增熟芸豆、改鲜番茄和菜籽油，不含原方意面、浓缩酱及高汤。", "minutes": 30, "slots": [ "breakfast", "lunch", "dinner" ], "rice": false, "onePot": false, "source": { "title": "NHS: Easy spaghetti bolognese", "url": "https://www.nhs.uk/healthier-families/recipes/easy-spaghetti-bolognese/", "kind": "recipe" }, "note": "本工具单人参考配方；非原网站实测营养。食材按所标生/熟/干重，克数可改。", "prep": { "activeMinutes": 20, "totalMinutes": 30, "cookware": [ "平底锅" ], "reheat": true, "prerequisites": [ "使用已经完全煮熟的芸豆，所列用量为熟重；用干豆另计预煮时间。" ], "quality": "时间为作者估计，从食材完成解冻/预处理后计；带饭需冷链与一次彻底复热。", "reviewed": true } }, { "id": "recipe16-030", "name": "纸包鸡肉时蔬", "cuisine": "west", "role": "protein", "parts": [ { "foodId": "11220", "grams": 120 }, { "foodId": "06214", "grams": 60 }, { "foodId": "06116", "grams": 100 }, { "foodId": "17007", "grams": 5 } ], "steps": [ "鸡肉切薄，胡萝卜与西葫芦切细条，用烘焙纸包住并淋计量酱油。", "入蒸锅充分蒸熟，检查鸡肉中心熟透，不让蒸锅干烧。" ], "sourceId": "parcels", "sourceType": "adapted", "adaptation": "保留纸包蒸鸡与细蔬菜，鸡肉改小块、份量重设，省略五香粉和姜粉；不是来源的原份营养。 本版不使用姜或青葱，按实际列出食材重新计算。", "minutes": 40, "slots": [ "breakfast", "lunch", "dinner" ], "rice": false, "onePot": false, "source": { "title": "NHS: Chicken and vegetable parcels", "url": "https://www.nhs.uk/healthier-families/recipes/chicken-and-vegetable-parcels/", "kind": "recipe" }, "note": "本工具单人参考配方；非原网站实测营养。食材按所标生/熟/干重，克数可改。 酱油采用日式浓口样本，非特定生抽品牌。", "prep": { "activeMinutes": 20, "totalMinutes": 40, "cookware": [ "平底锅" ], "reheat": true, "prerequisites": [], "quality": "时间为作者估计，从食材完成解冻/预处理后计；带饭需冷链与一次彻底复热。", "reviewed": true } }, { "id": "recipe16-031", "name": "彩椒烤鸡胸", "cuisine": "west", "role": "protein", "parts": [ { "foodId": "11220", "grams": 130 }, { "foodId": "06247", "grams": 100 }, { "foodId": "06153", "grams": 60 }, { "foodId": "14008", "grams": 6 }, { "foodId": "17012", "grams": 0.6 } ], "steps": [ "鸡胸切条，与彩椒、洋葱油盐拌匀。", "平铺烤盘，烤至鸡肉充分熟透；这道菜不含主食，需另配。" ], "sourceId": "roast", "sourceType": "adapted", "adaptation": "只取烤鸡和彩椒洋葱部分；土豆和西兰花作为另外搭配，不包含在本菜营养内；份量重设。", "minutes": 35, "slots": [ "breakfast", "lunch", "dinner" ], "rice": false, "onePot": false, "source": { "title": "NHS: Roast chicken breast with peppers", "url": "https://www.nhs.uk/healthier-families/recipes/roast-chicken-breast-with-peppers/", "kind": "recipe" }, "note": "本工具单人参考配方；非原网站实测营养。食材按所标生/熟/干重，克数可改。", "prep": { "activeMinutes": 20, "totalMinutes": 35, "cookware": [ "烤箱" ], "reheat": true, "prerequisites": [], "quality": "时间为作者估计，从食材完成解冻/预处理后计；带饭需冷链与一次彻底复热。", "reviewed": true } }, { "id": "recipe16-032", "name": "蒜香三文鱼", "cuisine": "west", "role": "protein", "parts": [ { "foodId": "10438", "grams": 130 }, { "foodId": "06223", "grams": 4 }, { "foodId": "14008", "grams": 5 }, { "foodId": "17012", "grams": 0.5 } ], "steps": [ "鱼肉与计量油盐、蒜拌匀。", "平底锅加盖小火煎至中心熟透，避免仅凭表面颜色判断。" ], "sourceId": null, "sourceType": "original", "adaptation": "基础配餐参考；本工具自拟配方与克数，不是抓取或官方菜谱。", "minutes": 20, "slots": [ "breakfast", "lunch", "dinner" ], "rice": false, "onePot": false, "source": null, "note": "本工具单人参考配方；非原网站实测营养。食材按所标生/熟/干重，克数可改。", "prep": { "activeMinutes": 20, "totalMinutes": 20, "cookware": [ "平底锅" ], "reheat": true, "prerequisites": [], "quality": "时间为作者估计，从食材完成解冻/预处理后计；带饭需冷链与一次彻底复热。", "reviewed": true } }, { "id": "recipe16-033", "name": "红椒奶酪烘蛋", "cuisine": "west", "role": "protein", "parts": [ { "foodId": "12004", "grams": 120 }, { "foodId": "13037", "grams": 25 }, { "foodId": "06247", "grams": 70 }, { "foodId": "06153", "grams": 40 }, { "foodId": "14008", "grams": 4 }, { "foodId": "17012", "grams": 0.4 } ], "steps": [ "红椒洋葱炒软后倒入蛋液并加入切碎奶酪。", "小火加盖或入烤箱至中间蛋液完全凝固；另搭配主食和蔬菜。" ], "sourceId": null, "sourceType": "original", "adaptation": "基础配餐参考；本工具自拟配方与克数，不是抓取或官方菜谱。", "minutes": 25, "slots": [ "breakfast", "lunch", "dinner" ], "rice": false, "onePot": false, "source": null, "note": "本工具单人参考配方；非原网站实测营养。食材按所标生/熟/干重，克数可改。", "prep": { "activeMinutes": 20, "totalMinutes": 25, "cookware": [ "平底锅" ], "reheat": true, "prerequisites": [], "quality": "时间为作者估计，从食材完成解冻/预处理后计；带饭需冷链与一次彻底复热。", "reviewed": true } }, { "id": "recipe16-034", "name": "番茄豆腐芸豆烩菜", "cuisine": "west", "role": "protein", "parts": [ { "foodId": "04032", "grams": 200 }, { "foodId": "04008", "grams": 110 }, { "foodId": "06182", "grams": 130 }, { "foodId": "06153", "grams": 40 }, { "foodId": "14008", "grams": 5 }, { "foodId": "17012", "grams": 0.7 } ], "steps": [ "先将番茄洋葱用油煮软。", "放入豆腐与熟芸豆，少量加水焖热调盐；不用生豆直接快煮。" ], "sourceId": null, "sourceType": "original", "adaptation": "基础配餐参考；本工具自拟配方与克数，不是抓取或官方菜谱。", "minutes": 25, "slots": [ "breakfast", "lunch", "dinner" ], "rice": false, "onePot": false, "source": null, "note": "本工具单人参考配方；非原网站实测营养。食材按所标生/熟/干重，克数可改。", "prep": { "activeMinutes": 20, "totalMinutes": 25, "cookware": [ "平底锅" ], "reheat": true, "prerequisites": [ "使用已经完全煮熟的芸豆，所列用量为熟重；用干豆另计预煮时间。" ], "quality": "时间为作者估计，从食材完成解冻/预处理后计；带饭需冷链与一次彻底复热。", "reviewed": true } }, { "id": "recipe16-035", "name": "希腊风味番茄黄瓜沙拉", "cuisine": "west", "role": "vegetable", "parts": [ { "foodId": "06182", "grams": 130 }, { "foodId": "06065", "grams": 130 }, { "foodId": "06153", "grams": 20 }, { "foodId": "13037", "grams": 15 }, { "foodId": "14008", "grams": 3 }, { "foodId": "17012", "grams": 0.3 } ], "steps": [ "番茄黄瓜洋葱洗净切块。", "拌入少量奶酪油盐即可。" ], "sourceId": "greek", "sourceType": "adapted", "adaptation": "仅参考蔬菜沙拉组合；以切达替代菲达、菜籽油替代橄榄油，省略橄榄与柠檬汁，非传统原方。", "minutes": 10, "slots": [ "breakfast", "lunch", "dinner" ], "rice": false, "onePot": false, "source": { "title": "NHS: Greek salad", "url": "https://www.nhs.uk/healthier-families/recipes/greek-salad/", "kind": "recipe" }, "note": "本工具单人参考配方；非原网站实测营养。食材按所标生/熟/干重，克数可改。", "prep": { "activeMinutes": 10, "totalMinutes": 10, "cookware": [ "平底锅" ], "reheat": false, "prerequisites": [], "quality": "时间为作者估计，从食材完成解冻/预处理后计；带饭需冷链与一次彻底复热。", "reviewed": true } }, { "id": "recipe16-036", "name": "烤彩椒西葫芦", "cuisine": "west", "role": "vegetable", "parts": [ { "foodId": "06247", "grams": 100 }, { "foodId": "06116", "grams": 160 }, { "foodId": "06153", "grams": 30 }, { "foodId": "14008", "grams": 6 }, { "foodId": "17012", "grams": 0.5 } ], "steps": [ "蔬菜切块，与油盐拌匀铺盘。", "烤至蔬菜软熟；本菜不包括原方的蒸粗麦粉主食。" ], "sourceId": "roastveg", "sourceType": "adapted", "adaptation": "取烤蔬菜搭配，省去原方粗麦粉与高汤；用菜籽油及重设克数，属于配菜。", "minutes": 35, "slots": [ "breakfast", "lunch", "dinner" ], "rice": false, "onePot": false, "source": { "title": "NHS: Roasted veg and couscous", "url": "https://www.nhs.uk/healthier-families/recipes/roasted-veg-and-couscous/", "kind": "recipe" }, "note": "本工具单人参考配方；非原网站实测营养。食材按所标生/熟/干重，克数可改。", "prep": { "activeMinutes": 20, "totalMinutes": 35, "cookware": [ "烤箱" ], "reheat": true, "prerequisites": [], "quality": "时间为作者估计，从食材完成解冻/预处理后计；带饭需冷链与一次彻底复热。", "reviewed": true } }, { "id": "recipe16-037", "name": "番茄什蔬汤", "cuisine": "west", "role": "vegetable", "parts": [ { "foodId": "06182", "grams": 110 }, { "foodId": "06233", "grams": 100 }, { "foodId": "06214", "grams": 50 }, { "foodId": "06119", "grams": 40 }, { "foodId": "14008", "grams": 4 }, { "foodId": "17012", "grams": 0.6 }, { "manual": "清水", "grams": 250, "water": true } ], "steps": [ "所有蔬菜切小块，锅中少油炒香。", "加水煮软调盐；水不计为蔬菜，本汤不自带足量主食或蛋白质。" ], "sourceId": "minestrone", "sourceType": "adapted", "adaptation": "取杂菜汤思路，不含原方豆类；鲜番茄代替罐头，水代替高汤；仅为汤菜。", "minutes": 30, "slots": [ "breakfast", "lunch", "dinner" ], "rice": false, "onePot": false, "source": { "title": "加拿大卫生部：Minestrone soup", "url": "https://www.canada.ca/en/health-canada/services/food-guide/eating-support/kitchen/recipes/minestrone-soup.html", "kind": "recipe" }, "note": "本工具单人参考配方；非原网站实测营养。食材按所标生/熟/干重，克数可改。", "prep": { "activeMinutes": 20, "totalMinutes": 30, "cookware": [ "汤锅" ], "reheat": true, "prerequisites": [], "quality": "时间为作者估计，从食材完成解冻/预处理后计；带饭需冷链与一次彻底复热。", "reviewed": true } }, { "id": "recipe16-038", "name": "蒜香菠菜", "cuisine": "west", "role": "vegetable", "parts": [ { "foodId": "06267", "grams": 230 }, { "foodId": "06223", "grams": 4 }, { "foodId": "14008", "grams": 5 }, { "foodId": "17012", "grams": 0.5 } ], "steps": [ "菠菜洗净充分沥水，蒜切碎。", "用油将菠菜和蒜炒熟调盐；230克按生重计算。" ], "sourceId": null, "sourceType": "original", "adaptation": "基础配餐参考；本工具自拟配方与克数，不是抓取或官方菜谱。", "minutes": 10, "slots": [ "breakfast", "lunch", "dinner" ], "rice": false, "onePot": false, "source": null, "note": "本工具单人参考配方；非原网站实测营养。食材按所标生/熟/干重，克数可改。", "prep": { "activeMinutes": 10, "totalMinutes": 10, "cookware": [ "平底锅" ], "reheat": true, "prerequisites": [], "quality": "时间为作者估计，从食材完成解冻/预处理后计；带饭需冷链与一次彻底复热。", "reviewed": true } }, { "id": "recipe16-039", "name": "胡萝卜西芹暖沙拉", "cuisine": "west", "role": "vegetable", "parts": [ { "foodId": "06214", "grams": 130 }, { "foodId": "06119", "grams": 130 }, { "foodId": "14008", "grams": 5 }, { "foodId": "17012", "grams": 0.5 } ], "steps": [ "胡萝卜和西芹切细条，蒸或少水煮至喜欢的软硬度。", "拌入计量油盐，温热食用。" ], "sourceId": null, "sourceType": "original", "adaptation": "基础配餐参考；本工具自拟配方与克数，不是抓取或官方菜谱。", "minutes": 15, "slots": [ "breakfast", "lunch", "dinner" ], "rice": false, "onePot": false, "source": null, "note": "本工具单人参考配方；非原网站实测营养。食材按所标生/熟/干重，克数可改。", "prep": { "activeMinutes": 15, "totalMinutes": 15, "cookware": [ "平底锅" ], "reheat": false, "prerequisites": [], "quality": "时间为作者估计，从食材完成解冻/预处理后计；带饭需冷链与一次彻底复热。", "reviewed": true } }, { "id": "recipe16-040", "name": "番茄烩茄子", "cuisine": "west", "role": "vegetable", "parts": [ { "foodId": "06182", "grams": 140 }, { "foodId": "06191", "grams": 150 }, { "foodId": "06223", "grams": 4 }, { "foodId": "14008", "grams": 6 }, { "foodId": "17012", "grams": 0.6 } ], "steps": [ "番茄茄子切块，先用油炒蒜。", "加入蔬菜，少量添水加盖煮软，避免用大量油炸代替本参考做法。" ], "sourceId": null, "sourceType": "original", "adaptation": "基础配餐参考；本工具自拟配方与克数，不是抓取或官方菜谱。", "minutes": 25, "slots": [ "breakfast", "lunch", "dinner" ], "rice": false, "onePot": false, "source": null, "note": "本工具单人参考配方；非原网站实测营养。食材按所标生/熟/干重，克数可改。", "prep": { "activeMinutes": 20, "totalMinutes": 25, "cookware": [ "平底锅" ], "reheat": true, "prerequisites": [], "quality": "时间为作者估计，从食材完成解冻/预处理后计；带饭需冷链与一次彻底复热。", "reviewed": true } }, { "id": "recipe16-041", "name": "鸡肉蔬菜意面锅", "cuisine": "west", "role": "onepot", "parts": [ { "foodId": "01063", "grams": 75 }, { "foodId": "11220", "grams": 100 }, { "foodId": "06263", "grams": 120 }, { "foodId": "06214", "grams": 60 }, { "foodId": "06116", "grams": 70 }, { "foodId": "14008", "grams": 6 }, { "foodId": "17012", "grams": 1 }, { "manual": "清水", "grams": 350, "water": true } ], "steps": [ "鸡肉切小块，同锅加入适量水煮开后下鸡肉和干意面。", "随意面快熟时加入蔬菜继续煮透，按需补水，最终全部食用而非沥去浓汤。" ], "sourceId": "chickenpasta", "sourceType": "adapted", "adaptation": "由鸡肉意面思路改成同锅煮；改生鸡胸，豌豆换成三种蔬菜，省略奶油和辣根，用量与烹调顺序重设。", "minutes": 25, "slots": [ "lunch", "dinner" ], "rice": false, "onePot": true, "source": { "title": "NHS: Chicken pasta with peas", "url": "https://www.nhs.uk/healthier-families/recipes/chicken-pasta-with-peas/", "kind": "recipe" }, "note": "本工具单人参考配方；非原网站实测营养。食材按所标生/熟/干重，克数可改。", "prep": { "activeMinutes": 20, "totalMinutes": 25, "cookware": [ "汤锅" ], "reheat": true, "prerequisites": [], "quality": "时间为作者估计，从食材完成解冻/预处理后计；带饭需冷链与一次彻底复热。", "reviewed": true } }, { "id": "recipe16-042", "name": "三文鱼西兰花意面锅", "cuisine": "west", "role": "onepot", "parts": [ { "foodId": "01063", "grams": 75 }, { "foodId": "10438", "grams": 110 }, { "foodId": "06263", "grams": 180 }, { "foodId": "06116", "grams": 70 }, { "foodId": "14008", "grams": 5 }, { "foodId": "17012", "grams": 0.8 }, { "manual": "清水", "grams": 350, "water": true } ], "steps": [ "同锅下水和干意面煮至接近熟。", "加入鱼肉小块、西兰花、西葫芦及油盐，继续煮至熟透；按需要补水，不另煮主食。" ], "sourceId": "salmon", "sourceType": "adapted", "adaptation": "保留三文鱼、西兰花、意面；取消奶酪牛奶豌豆，加入西葫芦，改用一锅煮；用量不是NHS原份量。", "minutes": 25, "slots": [ "lunch", "dinner" ], "rice": false, "onePot": true, "source": { "title": "NHS: Salmon and broccoli pasta", "url": "https://www.nhs.uk/healthier-families/recipes/salmon-and-broccoli-pasta/", "kind": "recipe" }, "note": "本工具单人参考配方；非原网站实测营养。食材按所标生/熟/干重，克数可改。", "prep": { "activeMinutes": 20, "totalMinutes": 25, "cookware": [ "汤锅" ], "reheat": true, "prerequisites": [], "quality": "时间为作者估计，从食材完成解冻/预处理后计；带饭需冷链与一次彻底复热。", "reviewed": true } }, { "id": "recipe16-043", "name": "牛肉豆番茄意面锅", "cuisine": "west", "role": "onepot", "parts": [ { "foodId": "01063", "grams": 65 }, { "foodId": "11089", "grams": 90 }, { "foodId": "04008", "grams": 70 }, { "foodId": "06182", "grams": 160 }, { "foodId": "06214", "grams": 60 }, { "foodId": "06153", "grams": 40 }, { "foodId": "14008", "grams": 6 }, { "foodId": "17012", "grams": 0.8 }, { "manual": "清水", "grams": 300, "water": true } ], "steps": [ "锅中少油炒散肉末、洋葱和胡萝卜。", "加番茄、熟芸豆、干意面及水焖煮至面与肉均熟透；避免中途沥水丢弃酱汁。" ], "sourceId": "bolognese", "sourceType": "adapted", "adaptation": "改成一锅干面煮法，并加入熟芸豆；原罐头番茄与高汤改鲜番茄和水，份量重设。", "minutes": 30, "slots": [ "lunch", "dinner" ], "rice": false, "onePot": true, "source": { "title": "NHS: Easy spaghetti bolognese", "url": "https://www.nhs.uk/healthier-families/recipes/easy-spaghetti-bolognese/", "kind": "recipe" }, "note": "本工具单人参考配方；非原网站实测营养。食材按所标生/熟/干重，克数可改。", "prep": { "activeMinutes": 20, "totalMinutes": 30, "cookware": [ "汤锅" ], "reheat": true, "prerequisites": [ "使用已经完全煮熟的芸豆，所列用量为熟重；用干豆另计预煮时间。" ], "quality": "时间为作者估计，从食材完成解冻/预处理后计；带饭需冷链与一次彻底复热。", "reviewed": true } }, { "id": "recipe16-044", "name": "鸡肉蘑菇蔬菜烩饭", "cuisine": "west", "role": "onepot", "parts": [ { "foodId": "01083", "grams": 75 }, { "foodId": "11220", "grams": 100 }, { "foodId": "08039", "grams": 70 }, { "foodId": "06116", "grams": 120 }, { "foodId": "06153", "grams": 60 }, { "foodId": "14008", "grams": 6 }, { "foodId": "17012", "grams": 0.8 }, { "manual": "清水", "grams": 260, "water": true } ], "steps": [ "鸡肉和蔬菜切小，米洗净，同锅煸炒洋葱。", "加米、鸡肉、香菇和水炖煮，临近熟时加西葫芦，煮至鸡肉和米均熟透。" ], "sourceId": "risotto", "sourceType": "adapted", "adaptation": "在蘑菇烩饭上增加鸡肉与蔬菜作为一锅主餐；清水替代高汤，采用鲜香菇且用量重设。", "minutes": 35, "slots": [ "lunch", "dinner" ], "rice": true, "onePot": true, "source": { "title": "NHS: Mushroom risotto", "url": "https://www.nhs.uk/healthier-families/recipes/mushroom-risotto/", "kind": "recipe" }, "note": "本工具单人参考配方；非原网站实测营养。食材按所标生/熟/干重，克数可改。", "prep": { "activeMinutes": 20, "totalMinutes": 35, "cookware": [ "汤锅" ], "reheat": true, "prerequisites": [], "quality": "时间为作者估计，从食材完成解冻/预处理后计；带饭需冷链与一次彻底复热。", "reviewed": true } }, { "id": "recipe16-045", "name": "芸豆白菜意面浓汤", "cuisine": "west", "role": "onepot", "parts": [ { "foodId": "01063", "grams": 50 }, { "foodId": "04008", "grams": 150 }, { "foodId": "04032", "grams": 130 }, { "foodId": "06233", "grams": 130 }, { "foodId": "06182", "grams": 90 }, { "foodId": "06214", "grams": 50 }, { "foodId": "14008", "grams": 7 }, { "foodId": "17012", "grams": 1 }, { "manual": "清水", "grams": 350, "water": true } ], "steps": [ "熟芸豆、豆腐、番茄和胡萝卜加水同锅煮开。", "放入干意面和白菜煮熟，再加入油盐；豆腐是本工具为增加蛋白质而加的改编。" ], "sourceId": "minestrone", "sourceType": "adapted", "adaptation": "杂菜豆汤新增豆腐和干意面；使用熟芸豆和鲜番茄，清水替代汤底，改为一锅参考主餐。", "minutes": 30, "slots": [ "lunch", "dinner" ], "rice": false, "onePot": true, "source": { "title": "加拿大卫生部：Minestrone soup", "url": "https://www.canada.ca/en/health-canada/services/food-guide/eating-support/kitchen/recipes/minestrone-soup.html", "kind": "recipe" }, "note": "本工具单人参考配方；非原网站实测营养。食材按所标生/熟/干重，克数可改。", "prep": { "activeMinutes": 20, "totalMinutes": 30, "cookware": [ "汤锅" ], "reheat": true, "prerequisites": [ "使用已经完全煮熟的芸豆，所列用量为熟重；用干豆另计预煮时间。" ], "quality": "时间为作者估计，从食材完成解冻/预处理后计；带饭需冷链与一次彻底复热。", "reviewed": true } }, { "id": "recipe16-046", "name": "猪肉豆土豆焖锅", "cuisine": "west", "role": "onepot", "parts": [ { "foodId": "11134", "grams": 90 }, { "foodId": "04008", "grams": 100 }, { "foodId": "02017", "grams": 230 }, { "foodId": "06182", "grams": 130 }, { "foodId": "06214", "grams": 60 }, { "foodId": "06153", "grams": 70 }, { "foodId": "14008", "grams": 6 }, { "foodId": "17012", "grams": 0.8 }, { "manual": "清水", "grams": 200, "water": true } ], "steps": [ "土豆切小块，番茄洋葱切块，猪肉切薄片；芸豆预先完全煮熟。", "同锅煸洋葱和猪肉，加入土豆、番茄及水焖至土豆熟软、猪肉熟透。", "最后加入按熟重称好的芸豆，再煮至整体热透，调味收汁。" ], "sourceId": "porkbean", "sourceType": "adapted", "adaptation": "保留猪肉与熟豆炖锅，增加土豆作为主食；不放苹果和高汤，用瘦肉片及鲜番茄重配份量。", "minutes": 35, "slots": [ "lunch", "dinner" ], "rice": false, "onePot": true, "source": { "title": "NHS: Pork and bean casserole", "url": "https://www.nhs.uk/healthier-families/recipes/pork-and-bean-casserole/", "kind": "recipe" }, "note": "本工具单人参考配方；非原网站实测营养。食材按所标生/熟/干重，克数可改。", "prep": { "activeMinutes": 20, "totalMinutes": 35, "cookware": [ "汤锅" ], "reheat": true, "prerequisites": [ "使用已经完全煮熟的芸豆，所列用量为熟重；用干豆另计预煮时间。" ], "quality": "时间为作者估计，从食材完成解冻/预处理后计；带饭需冷链与一次彻底复热。", "reviewed": true } }, { "id": "recipe16-047", "name": "奶酪豆腐菠菜意面锅", "cuisine": "west", "role": "onepot", "parts": [ { "foodId": "01063", "grams": 75 }, { "foodId": "04032", "grams": 180 }, { "foodId": "13037", "grams": 20 }, { "foodId": "06267", "grams": 180 }, { "foodId": "06116", "grams": 70 }, { "foodId": "14008", "grams": 5 }, { "foodId": "17012", "grams": 0.5 }, { "manual": "清水", "grams": 300, "water": true } ], "steps": [ "干意面、豆腐和水同锅煮至接近熟。", "加入菠菜、西葫芦，煮熟后拌入奶酪和油盐；不额外加未记录奶油。" ], "sourceId": "herbypasta", "sourceType": "adapted", "adaptation": "参考蔬菜奶酪意面，增加豆腐、改菠菜西葫芦，并采用同锅煮；不用原方牛奶，用量重设。", "minutes": 25, "slots": [ "lunch", "dinner" ], "rice": false, "onePot": true, "source": { "title": "NHS: Herby pasta with veg", "url": "https://www.nhs.uk/healthier-families/recipes/herby-pasta-with-veg/", "kind": "recipe" }, "note": "本工具单人参考配方；非原网站实测营养。食材按所标生/熟/干重，克数可改。", "prep": { "activeMinutes": 20, "totalMinutes": 25, "cookware": [ "汤锅" ], "reheat": true, "prerequisites": [], "quality": "时间为作者估计，从食材完成解冻/预处理后计；带饭需冷链与一次彻底复热。", "reviewed": true } }, { "id": "recipe16-048", "name": "蔬菜鸡肉咸燕麦", "cuisine": "west", "role": "onepot", "parts": [ { "foodId": "01004", "grams": 85 }, { "foodId": "11220", "grams": 85 }, { "foodId": "06116", "grams": 120 }, { "foodId": "06214", "grams": 70 }, { "foodId": "06153", "grams": 60 }, { "foodId": "14008", "grams": 6 }, { "foodId": "17012", "grams": 0.8 }, { "manual": "清水", "grams": 350, "water": true } ], "steps": [ "鸡肉切小，蔬菜切丁。", "燕麦和水加鸡肉、蔬菜同锅煮熟成咸粥，最后放油盐；不以甜麦片替代纯燕麦。" ], "sourceId": null, "sourceType": "original", "adaptation": "基础配餐参考；本工具自拟配方与克数，不是抓取或官方菜谱。", "minutes": 25, "slots": [ "breakfast", "lunch", "dinner" ], "rice": false, "onePot": true, "source": null, "note": "本工具单人参考配方；非原网站实测营养。食材按所标生/熟/干重，克数可改。", "prep": { "activeMinutes": 20, "totalMinutes": 25, "cookware": [ "平底锅" ], "reheat": true, "prerequisites": [], "quality": "时间为作者估计，从食材完成解冻/预处理后计；带饭需冷链与一次彻底复热。", "reviewed": true } } ], "notice": "参考配方为本工具自拟/改编，非官方菜品实测营养；日式年糕不冒充普通水磨年糕。" }