合集

在家做亚洲菜

用普通超市食材做的六十四道泰国、日本、韩国、中国和越南菜：冬阴功、泰式炒河粉、拉面、拌饭、越南粉、饺子、咖喱。

64道食谱
$0.27–$8.47每份
8 分钟 – 1 小时 15 分钟烹饪时间
160–804每份千卡

Sixty-four dishes from Thailand, Japan, Korea, China and Vietnam: eight soups, from tom yum and pho to kimchi jjigae and a 15-minute egg drop soup; forty-two mains, among them pad thai, bibimbap, kung pao, green curry, gyoza, mapo tofu, katsu, okonomiyaki and satay; seven poke and rice bowls; four snacks, including spring rolls and onigiri; three breakfasts, congee among them.

Everything is built from what an ordinary supermarket sells: soy sauce, rice vinegar, sesame oil, coconut milk, curry paste, sriracha, ginger. Where the original calls for fish sauce or gochujang, there is an honest substitute here: soy sauce, and sriracha with sesame oil. The quickest are the egg drop soup and fried rice at 15–20 minutes; the longest is congee at 75, 60 of which the porridge simmers on its own.

早餐 3

鸡肉姜片粥早餐1 小时 15 分钟528 kcal≈ $1.24

轻盐鲑鱼和鳄梨碗早餐20 分钟612 kcal≈ $5.11

牛奶米粥早餐30 分钟386 kcal≈ $0.44

午餐 17

鲜虾冬阴功汤午餐30 分钟544 kcal≈ $6.36

鸡肉溏心蛋拉面午餐40 分钟573 kcal≈ $1.38

牛肉河粉午餐40 分钟517 kcal≈ $6.63

猪肉豆腐泡菜锅午餐45 分钟523 kcal≈ $3.79

中式玉米蛋花汤午餐15 分钟275 kcal≈ $1.01

椰奶鸡肉蘑菇汤午餐30 分钟616 kcal≈ $2.82

家常鸡蛋拉面午餐35 分钟596 kcal≈ $1.28

鸡肉汤面午餐45 分钟514 kcal≈ $1.18

椰奶扁豆咖喱配米饭午餐35 分钟754 kcal≈ $2.29

咖喱鸡配米饭午餐35 分钟713 kcal≈ $2.17

鸡肉鹰嘴豆咖喱午餐35 分钟805 kcal≈ $2.71

鹰嘴豆蔬菜咖喱午餐30 分钟738 kcal≈ $2.70

咖喱马沙泥（马沙咖喱汤）午餐40 分钟615 kcal≈ $1.05

亚洲牛肉配米饭和蔬菜午餐30 分钟670 kcal≈ $3.57

鸡肉蔬菜炒米线午餐25 分钟563 kcal≈ $2.45

牛肉荞麦面午餐30 分钟676 kcal≈ $4.20

照烧牛肉乌冬午餐25 分钟722 kcal≈ $3.63

晚餐 40

鸡肉泰式炒河粉晚餐30 分钟746 kcal≈ $2.81

牛肉蔬菜拌饭晚餐40 分钟778 kcal≈ $2.77

花生宫保鸡配米饭晚餐35 分钟769 kcal≈ $1.77

蚝油风味西兰花牛肉晚餐20 分钟751 kcal≈ $3.87

鸡肉绿咖喱配米饭晚餐35 分钟783 kcal≈ $2.96

虾仁鸡蛋炒饭晚餐20 分钟715 kcal≈ $4.55

照烧鸡肉串配米饭和黄瓜晚餐35 分钟745 kcal≈ $1.38

韩式辣甜炸鸡晚餐35 分钟753 kcal≈ $1.12

韩式牛肉蔬菜炒粉丝晚餐35 分钟771 kcal≈ $4.01

平底锅鸡肉日式煎饺晚餐55 分钟684 kcal≈ $1.80

味噌蜜汁三文鱼配米饭和西兰花晚餐30 分钟737 kcal≈ $5.32

花生酱鸡肉沙爹晚餐40 分钟773 kcal≈ $2.62

肉末麻婆豆腐配米饭晚餐35 分钟765 kcal≈ $2.83

菠萝咕咾肉晚餐35 分钟783 kcal≈ $2.85

罗勒鸡肉末盖饭配煎蛋晚餐20 分钟704 kcal≈ $3.11

酱油蔬菜蘑菇炒面晚餐20 分钟541 kcal≈ $2.33

照烧三文鱼配米饭和西兰花晚餐20 分钟724 kcal≈ $5.46

椰奶鸡肉咖喱配米饭晚餐40 分钟779 kcal≈ $2.29

卷心菜培根大阪烧晚餐30 分钟777 kcal≈ $1.88

日式炸鸡排配卷心菜和米饭晚餐40 分钟768 kcal≈ $1.75

照烧牛肉蘑菇炒面晚餐35 分钟776 kcal≈ $4.77

腰果蔬菜豆腐配米饭晚餐30 分钟736 kcal≈ $3.80

椰香咖喱虾配米饭晚餐20 分钟784 kcal≈ $5.81

日式照烧鸡腿配米饭晚餐25 分钟693 kcal≈ $1.13

酱油蔬菜鸡丁配米饭晚餐25 分钟582 kcal≈ $2.46

酱油蜂蜜蒜香鸡腿与米饭晚餐50 分钟695 kcal≈ $1.16

豆腐蔬菜与米粉晚餐20 分钟555 kcal≈ $2.74

泡菜炒饭配煎蛋晚餐20 分钟588 kcal≈ $2.45

鸡肉炒面晚餐25 分钟646 kcal≈ $2.50

亚洲风鸡肉蔬菜炒面晚餐20 分钟676 kcal≈ $2.85

牛肉蔬菜米粉炒晚餐20 分钟774 kcal≈ $8.47

酱油蜂蜜鸡肉西兰花米饭晚餐20 分钟678 kcal≈ $1.78

芝麻裹金枪鱼排配小白菜晚餐15 分钟330 kcal≈ $5.80

三文鱼饭盒（鲑鱼拍饭碗）晚餐35 分钟766 kcal≈ $4.92

金枪鱼牛油果Poke碗晚餐25 分钟544 kcal≈ $2.44

豆腐芒果拼盘饭（波克碗）晚餐35 分钟800 kcal≈ $3.92

芝士烤鸡饭团（日式芝麻酱鸡肉盖饭）晚餐35 分钟780 kcal≈ $2.20

韩式牛肉饭盒晚餐40 分钟778 kcal≈ $7.24

鸡肉泡菜炒蛋饭碗晚餐35 分钟767 kcal≈ $2.29

泡菜豆腐饭盒晚餐30 分钟651 kcal≈ $3.33

零食 4

鲜虾越南春卷零食25 分钟461 kcal≈ $3.30

金枪鱼蛋黄酱饭团零食35 分钟434 kcal≈ $0.93

海盐毛豆零食8 分钟161 kcal≈ $0.90

韩式胡萝卜丝零食20 分钟190 kcal≈ $0.27

如何使用

“Plan a week from this collection” puts these dishes on lunches and dinners, and Racion adds the breakfasts. Rice in the recipes is counted dry, 60–70 g per serving; so are noodles.

Half of the dishes are cooked in a wok or a wide pan over high heat, and there everything depends on prep: cut the meat and vegetables ahead, mix the sauce in a cup. The frying itself takes 5–8 minutes and you cannot step away from the stove.

按此合集安排一周

常见问题

How spicy is it?

Twenty-one dishes are hot and marked as such. The heat comes from sriracha, chili or curry paste, and you can halve it: the taste stays. Children will be fine with teriyaki, katsu, gyoza, sweet and sour pork, onigiri and fried rice.

What replaces fish sauce and gochujang?

The recipes already replace them: fish sauce with soy sauce, gochujang with sriracha plus a spoon of sesame oil and honey. If you find the originals, use the same weight.

Which rice?

For poke, bibimbap and onigiri, short-grain: it is sticky and holds its shape. For curry and fried rice, basmati or jasmine, which stay separate. Brown rice works in bowls but takes 30 minutes.