如何用微波炉烤地瓜: 13 步骤

公共利益科学中心(CSPI)将地瓜评为最有营养的蔬菜。有的地瓜的外皮呈金黄色,里面是乳白色的,有的地瓜则有着深铜色的表皮和橘黄色(或是紫色)的果肉。

过度烹调地瓜会损耗其中的营养成分,而用微波炉来烤地瓜将会很好地保存其营养价值。
素材
  • 分量:1人份
  • 准备时间:5分钟
  • 烹饪时间:5至10分钟
  • 2个中等大小的地瓜
  • 2茶匙(10毫升)黄油
  • 1/8茶匙(5毫升)肉桂

步骤

  1. 如何用微波炉烤地瓜: 13 步骤

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    使用凉水和一把蔬菜洗濯刷来刷洗地瓜。
  2. 如何用微波炉烤地瓜: 13 步骤

    {“smallUrl”:”https://www.wikihow.com/images_en/thumb/0/04/Cook-a-Sweet-Potato-in-the-Microwave-Step-3.jpg/v4-460px-Cook-a-Sweet-Potato-in-the-Microwave-Step-3.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/0/04/Cook-a-Sweet-Potato-in-the-Microwave-Step-3.jpg/v4-728px-Cook-a-Sweet-Potato-in-the-Microwave-Step-3.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:”728″,”bigHeight”:”546″,”licensing”:”<div class=”mw-parser-output”></div>”}
    用纸巾吸干地瓜上的水。
  3. 如何用微波炉烤地瓜: 13 步骤

    {“smallUrl”:”https://www.wikihow.com/images_en/thumb/e/e1/Cook-a-Sweet-Potato-in-the-Microwave-Step-4.jpg/v4-460px-Cook-a-Sweet-Potato-in-the-Microwave-Step-4.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/e/e1/Cook-a-Sweet-Potato-in-the-Microwave-Step-4.jpg/v4-728px-Cook-a-Sweet-Potato-in-the-Microwave-Step-4.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:”728″,”bigHeight”:”546″,”licensing”:”<div class=”mw-parser-output”></div>”}
    用叉子在地瓜皮上扎一些小孔。这是为了在烹饪时让蒸汽冒出来。
  4. 如何用微波炉烤地瓜: 13 步骤

    {“smallUrl”:”https://www.wikihow.com/images_en/thumb/2/23/Cook-a-Sweet-Potato-in-the-Microwave-Step-5.jpg/v4-460px-Cook-a-Sweet-Potato-in-the-Microwave-Step-5.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/2/23/Cook-a-Sweet-Potato-in-the-Microwave-Step-5.jpg/v4-728px-Cook-a-Sweet-Potato-in-the-Microwave-Step-5.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:”728″,”bigHeight”:”546″,”licensing”:”<div class=”mw-parser-output”></div>”}
    将地瓜放置在微波烤盘上,用微波炉烤5至10分钟。 不同的微波炉其瓦数也各不相同,功率范围从600瓦到1600瓦不等。功率为1600瓦时,只要5分钟就能烤熟一个中等大小的地瓜;功率为850瓦时则需要10分钟。(如果你的微波炉功率比较低,那么,烤到一半的时候请给地瓜翻个身。)
  5. 如何用微波炉烤地瓜: 13 步骤

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    把地瓜从烤箱里拿出来,放到菜板上。
  6. 如何用微波炉烤地瓜: 13 步骤

    {“smallUrl”:”https://www.wikihow.com/images_en/thumb/2/29/Cook-a-Sweet-Potato-in-the-Microwave-Step-7.jpg/v4-460px-Cook-a-Sweet-Potato-in-the-Microwave-Step-7.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/2/29/Cook-a-Sweet-Potato-in-the-Microwave-Step-7.jpg/v4-728px-Cook-a-Sweet-Potato-in-the-Microwave-Step-7.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:”728″,”bigHeight”:”546″,”licensing”:”<div class=”mw-parser-output”></div>”}
    把地瓜逐一放进一张干净的厨房专用纸巾内。将地瓜卷进纸巾里轻轻地来回滚动,以便使地瓜肉变得松软。
  7. 如何用微波炉烤地瓜: 13 步骤

    {“smallUrl”:”https://www.wikihow.com/images_en/thumb/6/6b/Cook-a-Sweet-Potato-in-the-Microwave-Step-8.jpg/v4-460px-Cook-a-Sweet-Potato-in-the-Microwave-Step-8.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/6/6b/Cook-a-Sweet-Potato-in-the-Microwave-Step-8.jpg/v4-728px-Cook-a-Sweet-Potato-in-the-Microwave-Step-8.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:”728″,”bigHeight”:”546″,”licensing”:”<div class=”mw-parser-output”></div>”}
    把地瓜从纸巾里拿出来然后放到盘子里。
  8. 如何用微波炉烤地瓜: 13 步骤

    {“smallUrl”:”https://www.wikihow.com/images_en/thumb/d/dd/Cook-a-Sweet-Potato-in-the-Microwave-Step-9.jpg/v4-460px-Cook-a-Sweet-Potato-in-the-Microwave-Step-9.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/d/dd/Cook-a-Sweet-Potato-in-the-Microwave-Step-9.jpg/v4-728px-Cook-a-Sweet-Potato-in-the-Microwave-Step-9.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:”728″,”bigHeight”:”546″,”licensing”:”<div class=”mw-parser-output”></div>”}
    用一把快刀在地瓜上逐一切个“X”形。
  9. 如何用微波炉烤地瓜: 13 步骤

    {“smallUrl”:”https://www.wikihow.com/images_en/thumb/f/f0/Cook-a-Sweet-Potato-in-the-Microwave-Step-10.jpg/v4-460px-Cook-a-Sweet-Potato-in-the-Microwave-Step-10.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/f/f0/Cook-a-Sweet-Potato-in-the-Microwave-Step-10.jpg/v4-728px-Cook-a-Sweet-Potato-in-the-Microwave-Step-10.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:”728″,”bigHeight”:”546″,”licensing”:”<div class=”mw-parser-output”></div>”}
    用一条毛巾或者隔热垫按压地瓜表皮。地瓜肉就会向上挤,从而地瓜会轻松裂开。
  10. 如何用微波炉烤地瓜: 13 步骤

    {“smallUrl”:”https://www.wikihow.com/images_en/thumb/f/fa/Cook-a-Sweet-Potato-in-the-Microwave-Step-11.jpg/v4-460px-Cook-a-Sweet-Potato-in-the-Microwave-Step-11.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/f/fa/Cook-a-Sweet-Potato-in-the-Microwave-Step-11.jpg/v4-728px-Cook-a-Sweet-Potato-in-the-Microwave-Step-11.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:”728″,”bigHeight”:”546″,”licensing”:”<div class=”mw-parser-output”></div>”}
    在裂开的地瓜上逐一加上一小块黄油。
  11. 如何用微波炉烤地瓜: 13 步骤

    {“smallUrl”:”https://www.wikihow.com/images_en/thumb/3/30/Cook-a-Sweet-Potato-in-the-Microwave-Step-12.jpg/v4-460px-Cook-a-Sweet-Potato-in-the-Microwave-Step-12.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/3/30/Cook-a-Sweet-Potato-in-the-Microwave-Step-12.jpg/v4-728px-Cook-a-Sweet-Potato-in-the-Microwave-Step-12.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:”728″,”bigHeight”:”546″,”licensing”:”<div class=”mw-parser-output”></div>”}
    在黄油上撒上肉桂粉。
  12. 如何用微波炉烤地瓜: 13 步骤

    {“smallUrl”:”https://www.wikihow.com/images_en/thumb/2/2c/Cook-a-Sweet-Potato-in-the-Microwave-Step-13.jpg/v4-460px-Cook-a-Sweet-Potato-in-the-Microwave-Step-13.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/2/2c/Cook-a-Sweet-Potato-in-the-Microwave-Step-13.jpg/v4-728px-Cook-a-Sweet-Potato-in-the-Microwave-Step-13.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:”728″,”bigHeight”:”546″,”licensing”:”<div class=”mw-parser-output”></div>”}
    将黄油和肉桂捣进地瓜肉中。
  13. 如何用微波炉烤地瓜: 13 步骤
    趁热吃吧!

小提示

  • 地瓜的味道很浓厚,所以你可以选择不放黄油和肉桂。如果你想让它们尝起来更甜一些,也可以多加一撮红糖。
  • 地瓜和山芋是两种不同的蔬菜。大部分品种的地瓜其形状和大小基本相同:它们的两端都呈锥形并且要比山芋小得多。地瓜和山芋比起来,没那么干也没那么面,不过二者的味道是一样的。如果你一不小心买到的是山芋,你可以用同样的方法烹饪它们,没准儿你尝不出有什么差别。

警告

  • 如果你买了地瓜,又不准备立刻烹饪,你需要把它们放在一个阴凉干燥的地方储存起来。但切勿存放在冰箱里,否则地瓜会丧失水分。
  • 一点点额外的脂肪将增加你对地瓜中贝塔胡萝卜素的摄入。如果你不想加别的东西一起食用,可以单纯放一汤匙(15毫升)特级初榨橄榄油在地瓜里面。

你需要准备

  • 微波炉
  • 微波炉专用烤盘
  • 刀具
  • 纸巾(可选)
  • 厨房专用毛巾

警告:生活小百科登载此文出于传递更多信息之目的,文章内容仅供参考,并不意味着赞同其观点或证实其描述。

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