Mother’s Day母亲节French法式

French Herb Omelette法式香草欧姆蛋

Name: French Herb Omelette
Total time: 10 min
Yield: 1 servings
Cuisine: French
Ingredients: 3 Eggs; 1 tbsp Butter; 1 tbsp Parsley; 1 oz Goat cheese; 0.25 tsp Fine salt

A 1-serving recipe with a 10-minute beginner workflow, exact seasoning and visible checkpoints.鸡蛋配欧芹和山羊奶酪，做一份香草煎蛋，留意蛋液熟度再盛盘。

Time时间: 10 min分钟
Serves份量: 1
Level难度: Easy简单
Steps步骤: 5
Ingredients食材: 5

BEGINNER FIELD GUIDE新手做饭说明书

Before you turn on the heat先备齐，再开火

Tools used:用到厨具：用到廚具：Utensilios:사용 도구：

These instructions use the base recipe: 1 servings. Scaling ingredients does not scale pan size or cooking time. Use batches and verify the stated checkpoints.以下按原方1人份写。改变份量不会自动改变锅大小或烹饪时间；增加份量请分批，并核对每步判断点。

Wash hands with soap for 20 seconds. Rinse fresh produce under running water; dry leaves with a clean towel before cutting. Stabilize the board on a damp towel.用肥皂洗手20秒；蔬果用流动水洗净，叶菜用干净毛巾沥干；砧板下垫湿毛巾防滑。
Use measuring spoons: 1 tbsp = 15 ml; 1 tsp = 5 ml. Measure the ingredient list before starting. Water used below is additional tap drinking water.用量匙：1大匙15毫升，1小匙5毫升；开始前按食材表量好。下文用水另备可饮用水。
Crack 3 large eggs into a bowl. Chop 1 tbsp parsley. Crumble 1 oz / 28 g goat cheese. Measure 1 tbsp butter and ¼ tsp fine salt. Have a 20-cm nonstick skillet and a silicone spatula.3个大鸡蛋打入碗中。切1大匙欧芹。28克山羊奶酪捏碎。量1大匙黄油、¼小匙细盐。备20厘米不粘锅和硅胶铲。

Tick every item before you start cooking.确认每项准备完成，再开始做饭。

Ingredients食材

Eggs鸡蛋3
Butter黄油1 tbsp大勺
Parsley欧芹1 tbsp大勺
Goat cheese山羊奶酪1 oz盎司
Fine salt细盐0.25 tsp小勺

Method做法

Whisk the eggs with the salt.
鸡蛋加盐打散。这一步不用开火，约需1分钟；酱汁混合均匀、略显浑浊，没有结团。
No heat · 1 min不开火 · 1分钟
The dressing is smooth and evenly cloudy, without lumps.汁顺滑均匀微浑，没有结团。
Common mistake & quick fix容易错在哪，怎么补救
If thick or lumpy, stir 20 more seconds; add water 1 tsp at a time, at most 3 extra tsp. Oil separation is normal: stir again before pouring.稠或结团就再搅20秒，每次加1小匙水，最多3小匙。油水分层正常，倒前再搅。
Melt the butter in the skillet until it foams.
黄油在锅中化开起泡。使用中火，约需1分钟；油脂铺满锅底发亮，不冒烟。
Medium · 1 min中火 · 1分钟
Fat coats the pan and glistens without smoking.油脂铺满锅底发亮，不冒烟。
Common mistake & quick fix容易错在哪，怎么补救
If oil or butter smokes, lift the pan off heat for 1 minute and lower heat before continuing.油或黄油冒烟就离火1分钟，调小后继续。
Pour in the eggs and stir quickly while shaking the pan.
倒入蛋液，边晃锅边快速搅。使用中小火，约需1分钟；全锅形成细小软蛋块。
Medium-low · 1 min中小火 · 1分钟
Small soft curds form all over.全锅形成细小软蛋块。
Common mistake & quick fix容易错在哪，怎么补救
If it sets in a hard layer, lower the heat and keep stirring.凝成硬层就调小火继续搅。
Smooth the top and cook without stirring.
抹平表面不再搅动煎。使用小火，约需1–2分钟；没有流动蛋液，蛋卷软嫩淡黄，中心达160°F (71°C)。
Low · 1–2 min小火 · 1–2分钟
No liquid egg remains, the omelette is soft and pale yellow, and the center reads 160°F (71°C).没有流动蛋液，蛋卷软嫩淡黄，中心达160°F (71°C)。
Common mistake & quick fix容易错在哪，怎么补救
If still runny, cover and cook on low 1 more minute; if browning, lower the heat.还流动就盖盖小火再1分钟；上色就调小火。
Scatter parsley and cheese, fold in thirds and slide onto a plate seam-side down.
撒欧芹和奶酪，折三折，接缝朝下滑到盘里。这一步不用开火，约需1分钟；蛋卷成形，奶酪在里面。
No heat · 1 min不开火 · 1分钟
Omelette holds its shape with cheese inside.蛋卷成形，奶酪在里面。
Common mistake & quick fix容易错在哪，怎么补救
If it tears, roll it anyway; it still tastes the same.破了也照样卷，味道不变。

Know your ingredients认识食材

Ingredients explained食材讲解

Eggs鸡蛋
Cheap complete protein. Older eggs peel easier; room-temp eggs bake and whip better.便宜的完全蛋白。放几天的蛋好剥壳；回温的蛋烘焙打发更好。
Butter黄油
Unsalted lets you control seasoning; European-style has more fat and flavor.无盐黄油便于控咸；欧式黄油脂肪高更香。
Parsley欧芹
Flat-leaf has more flavor than curly. Adds vitamin K and freshness.平叶比卷叶香。补维K、提清新。
Goat cheese山羊奶酪
Tangy and creamy; easier to digest for some. Crumble cold, it smears when warm.微酸绵密，部分人更易消化。冷的时候弄碎，温了会糊。
Fine salt细盐
Kosher salt (Diamond Crystal) is less salty by volume than table salt; use about half if swapping to table salt.犹太盐（Diamond Crystal）按体积比食盐淡；换成食盐时约减半。

Cookware厨具

Knife, stable board, measuring cups/spoons, mixing bowl, spoon and sieve刀、稳定砧板、量杯量匙、拌碗、勺和筛子
Bowl, fork, 20-cm nonstick skillet, silicone spatula碗、叉、20厘米不粘锅、硅胶铲

Make it a balanced meal营养搭配建议

Add protein + fruit: eggs or Greek yogurt and a piece of fruit keep you full until lunch.加蛋白和水果：鸡蛋或希腊酸奶加一份水果，撑到午饭。

Apple Cinnamon Overnight Oats苹果肉桂隔夜燕麦

Kale, Apple & Pecan Salad羽衣甘蓝苹果碧根果沙拉

Why it works: aim for half the plate vegetables, a quarter protein, a quarter whole grains or starch — then let one rich dish be the star.搭配思路：半盘蔬菜、四分之一蛋白、四分之一主食；一桌里只让一道浓郁的菜当主角。

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