【元素主廚】水炒（水煎）小白菜｜Water Pan Fry Bok Choy

這道料理用「水炒」（水煎）方式取代大量熱油，
透過 100°C 內的蒸煎溫度，讓橄欖油不被破壞、
也能保持小白菜翠綠鮮甜，香氣依然十足！

00:03 熱鍋，倒入 200 ml 水
00:17 加入蒜片
00:23 加入小白菜梗，悶煮 30 秒
00:33 加入小白菜葉，再悶 30 秒
00:53 輕輕拌炒
00:59 調味：味精、鹽、橄欖油
01:07 再次攪拌
01:12 完成起鍋

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材料：
• 小白菜 250 g
• 蒜片 適量

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步驟：
1️⃣ 在鍋中倒入 100–200 g 清水（取決於你喜歡的菜湯量）。
2️⃣ 加熱至水滾後，放入蒜片。
3️⃣ 先加入菜梗，蓋鍋蓋燜煮 30 秒，打開拌一下。
4️⃣ 再加入菜葉，蓋蓋燜 30 秒，再拌一下。
5️⃣ 開蓋調味：加入少量味素、鹽。
6️⃣ 淋上兩大湯匙橄欖油，快速拌炒讓香氣融合。
7️⃣ 完成！翠綠、清甜、沒有油煙的一道健康家常菜。

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🥬 Water Pan Fry Bok Choy｜Low-Oil, Gentle Cooking, Vibrant Green & Flavorful

This method uses a small amount of water to steam-fry the bok choy.
By keeping the cooking temperature under 100°C,
you reduce oil smoke and prevent olive oil from breaking down —
while still achieving a bright, delicious, and aromatic dish.

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Ingredients:
• 250 g bok choy
• Sliced garlic (as needed)

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Instructions:
1️⃣ Add 100–200 g of water to a pan (depending on how much broth you prefer).
2️⃣ Bring the water to a boil, then add the garlic slices.
3️⃣ Add the bok choy stems, cover, and steam for 30 seconds; open and stir.
4️⃣ Add the bok choy leaves, cover again for 30 seconds; stir once more.
5️⃣ Season with a small amount of MSG and salt.
6️⃣ Drizzle in 2 tablespoons of olive oil and give it a quick toss.
7️⃣ Done! A clean, vibrant, healthy vegetable dish with no heavy oil and no smoke.

#水煎 #水炒 #家常菜 #青菜