自製午餐肉【健康無添加】Homemade Luncheon Meat


  點這裡免費訂閱肥丁 YouTube 頻道 https://goo.gl/rBq3rJ

早前一碟餐蛋飯掀起全城熱話,難怪,午餐肉是很多人的童年集體回憶。午餐肉的歷史也很有趣,在七十多年前由美国 HORMEL 公司發明,由於價格比鮮肉便宜,三十年代美國大蕭條時幫助很多人渡過難關,二次大戰期間成為美軍的伙食,被譽為「幫助美國打贏二次大戰的功臣」。

自製午餐肉

這個與即食麵齊名的偉大發明,如今卻成為健康大敵,先別說營養標籤上一大堆添加劑,它的鹽分、脂肪含量很高,鹽分攝取過量容易做成高血壓、加重腎臟負擔、骨質疏鬆等疾病,真是可怕 ~

luncheon_meat_02

婚後肥丁都沒買過午餐肉,不過回憶這東西是很難抗拒的,經過超巿貨架的時候,會無意識地留意午餐肉的價格,如果自己製作,糖鹽脂肪的比例得以控制,午餐肉也可以吃得健康。做法不算麻煩,因為沒有添加劑,所以肉質不及巿售的 Q 度和彈性,但是用料天然且實在,手工剁碎的肉醬蒸熟後肉質鬆化有嚼勁,肉香豐富撲鼻,吃的時候盡量切薄一點,將兩邊煎至金黃,每餐一片起兩片止,配合蔬菜一起吃,就更健康了。


spam_01

材料

  • 梅花肉(梅頭瘦豬肉) Pork Collar     350 g
  • 蛋白 Egg White        60 g
  • 地瓜粉/粟粉 Corn Starch      15 g ( 地瓜粉口感比較好一些 )
  • 低筋麵粉 Cake Flour   15 g
  • 冰水 Ice Water       1 湯匙

調味料

  • 紅麴淡醬油(生抽) Light Soy Sauce   1 大匙 ( 這配方味道較清淡,重口味的可另外加點岩鹽 )
  • 原蔗糖(二砂糖) Demerara Raw Cane  Sugar    1 小匙
  • 自製五香粉 Homemade Five Spice Powder    1 小匙
  • 鮮榨薑汁 Fresh Ginger Juice    1 大匙 ( 不能減少唷 ~ )
  • 胡麻油 Sesame Oil    2 小匙
  • 白胡椒粉 Ground White Pepper   適量

選擇性加入

做法

luncheon_meat_step_01

luncheon_meat_step_02

1. 梅花肉半解凍狀態 ( 容易切成完整片狀 )。如果梅花肉是新鮮買回來的,放進冷凍庫,冷凍至有點硬才拿出來用。如果肉一早已放進冷凍庫,移至冰藏室稍為退冰才拿出來用。先切丁,再手工剁成肉泥,盡量剁細一點。如果製作的份量多,一半用攪拌機,一半保持手剁,肉質彈性會比較好

luncheon_meat_step_03

2. 加入調味料,醬油、原蔗糖、五香粉、自製雞粉、紅麴粉、薑汁、胡麻油、白胡椒粉,拌勻,讓肉泥充份入味

luncheon_meat_step_04

luncheon_meat_step_05luncheon_meat_step_06

3. 加入一半的蛋白,剛開始攪拌時,蛋白和肉泥出現分離現象是正常的,所以稍為拌勻便可以,加入地瓜粉或粟粉,攪拌,材料便會自然融合,再加入餘下的蛋白,稍為攪拌,加入麵粉,最後加入一湯匙冷水,攪拌約 1 ~ 2 分鐘,肉泥會愈攪愈有黏性,攪拌好的肉泥不會黏在碗邊,很容易用刮刀推成一糰

4. 用少許油塗勻蒸肉泥的器皿,可以用玻璃密封盒,如果不放心用膠蓋蒸,可用金屬的飯盒或吐司模具,不沾土司模具可不用塗油

luncheon_meat_step_07

5. 將肉泥分三次倒入模具內,每次用刮力壓實,盡量把空氣擠壓出來。加蓋,一定要加蓋蒸,否則蒸熟時肉質會膨脹導致肉質鬆散,隔水蒸 40 分鐘 ~ 1 小時,蒸熟的時間依據模具的大小和厚度。蒸熟後放涼,放進冰箱定型,倒出切片,可煎香食用,或沾蛋液煎香。存放於冰箱,保質期約 3 ~ 4 天

luncheon_meat_step_08

小叮嚀

  • 半解凍的梅花肉,能保存肉質的水份,剁細後能容易產生黏性
  • 梅花肉的肉味較濃,組織內一般含有少量肥肉,足夠潤澤肉質,不用另外加入肥豬肉
  • 加入調味料、粉類和蛋白的次序不能亂掉,如先加入粉類和蛋白,便會在肉表面形成一層阻隔,調味料便不能滲透到肉中

luncheon_meat_04


自製五香粉

自製鮮磨五香粉【萬用辛香調料】 Homemade Five Spice Powder Recipe

自製雞粉

自製雞粉【真正雞肉做】Homemade Chicken Powder

自製午餐肉【健康無添加】Homemade Luncheon Meat

Ingredients

材料

  • 梅花肉 梅頭瘦豬肉 Pork Collar     350 g
  • 蛋白 Egg White        60 g
  • 地瓜粉/粟粉 Corn Starch      15 g 地瓜粉口感比較好一些
  • 低筋麵粉 Cake Flour   15 g
  • 冰水 Ice Water       1 湯匙

調味料

  • 紅麴淡醬油 生抽 Light Soy Sauce    1 大匙 ( 這配方味道較清淡,重口味的可另外加點岩鹽 )
  • 原蔗糖 二砂糖 Demerara Raw Cane  Sugar    1 小匙
  • 自製五香粉 Homemade Five Spice Powder    1 小匙
  • 鮮榨薑汁 Fresh Ginger Juice    1 大匙 不能減少唷 ~
  • 胡麻油 Sesame Oil    2 小匙
  • 白胡椒粉 Ground White Pepper   適量

選擇性加入

  • 現磨紅麴粉 Red yeast rice  1 小匙 有紅潤肉色、防腐的作用,沒有可省略
  • 自製雞粉 Homemade Chicken Powder  1 小匙 

Instructions

  1. 梅花肉半解凍狀態 ( 容易切成完整片狀 )。如果梅花肉是新鮮買回來的,放進冷凍庫,冷凍至有點硬才拿出來用。如果肉一早已放進冷凍庫,移至冰藏室稍為退冰才拿出來用。先切丁,再手工剁成肉泥,盡量剁細一點。如果製作的份量多,一半用攪拌機,一半保持手剁,肉質彈性會比較好
  2. 加入調味料,醬油、原蔗糖、五香粉、自製雞粉、紅麴粉、薑汁、胡麻油、白胡椒粉,拌勻,讓肉泥充份入味
  3. 加入一半的蛋白,剛開始攪拌時,蛋白和肉泥出現分離現象是正常的,所以稍為拌勻便可以,加入地瓜粉或粟粉,攪拌,材料便會自然融合,再加入餘下的蛋白,稍為攪拌,加入麵粉,最後加入一湯匙冷水,攪拌約 1 ~ 2 分鐘,肉泥會愈攪愈有黏性,攪拌好的肉泥不會黏在碗邊,很容易用刮刀推成一糰
  4. 用少許油塗勻蒸肉泥的器皿,可以用玻璃密封盒,如果不放心用膠蓋蒸,可用金屬的飯盒或吐司模具,不沾土司模具可不用塗油
  5. 將肉泥分三次倒入模具內,每次用刮力壓實,盡量把空氣擠壓出來。加蓋,一定要加蓋蒸,否則蒸熟時肉質會膨脹導致肉質鬆散,隔水蒸 40 分鐘 ~ 1 小時,蒸熟的時間依據模具的大小和厚度。蒸熟後放涼,放進冰箱定型,倒出切片,可煎香食用,或沾蛋液煎香。存放於冰箱,保質期約 3 ~ 4 天

64 thoughts on “自製午餐肉【健康無添加】Homemade Luncheon Meat

  • Thursday August 16th, 2018 at 10:36AM
    Permalink

    嗨,想确定是低粉还是中粉口感较好呢?

    Reply
    • Thursday August 16th, 2018 at 10:35PM
      Permalink

      分別不大
      因為份量不多

      Reply
  • Sunday July 1st, 2018 at 11:44PM
    Permalink

    你好,如果對,蛋,奶,豆,都敏感,
    蛋白可用什麼取代呢?

    Reply
    • Monday July 2nd, 2018 at 12:40PM
      Permalink

      動物性和植物性蛋白質敏感
      直接省略吧

      Reply
  • Friday May 5th, 2017 at 10:24PM
    Permalink

    謝謝妳仔細的說明,我用西式調味也很好吃。

    Reply
  • Wednesday April 26th, 2017 at 12:49PM
    Permalink

    做出来的样子和图中一样,但就是没有什么味道和有一点绵绵的,感觉放点盐比较滋味,或者是我哪里出错了?谢谢你的食谱。

    Reply
    • Wednesday April 26th, 2017 at 01:29PM
      Permalink

      肥丁口味比較清淡
      調味料可以自已斟酌
      肉盡量保持冰凍攪打
      肉質會較有彈性

      Reply
  • Wednesday June 8th, 2016 at 12:14AM
    Permalink

    那裏會有紅麴粉買?

    Reply
    • Wednesday June 8th, 2016 at 12:28AM
      Permalink

      裕華國貨有紅麴米,買回來磨粉

      Reply
  • Friday April 8th, 2016 at 10:27AM
    Permalink

    可以不要放五香粉吗?

    Reply
  • Sunday June 28th, 2015 at 10:37PM
    Permalink

    請問要用大火還是小火蒸??

    Reply
      • Monday June 29th, 2015 at 12:17AM
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        如果我將它冰藏的話可以超過3~4天嗎??

        Reply
          • Tuesday June 30th, 2015 at 12:09AM
            Permalink

            蒸的時候是否要用很緊的蓋子?我家有一個小型的雙柄鍋但蓋子不緊呀!可以用嗎?

  • Monday September 15th, 2014 at 06:34PM
    Permalink

    我做完,可是一切就散了,是不是我切豬肉時不夠碎?

    Reply
    • Monday September 15th, 2014 at 07:31PM
      Permalink

      fat
      製作時內要保持冷凍的狀態,豬肉最好用機器磨碎,肉才能鎖住水份,保持彈性

      Reply
      • Thursday March 12th, 2015 at 06:39AM
        Permalink

        若是非冷冻的肉,能否在搅拌碎肉的时候分次加入清水,从而达到类似的效果?

        Reply
        • Friday March 13th, 2015 at 09:11AM
          Permalink

          重點是肉類的溫度要冷,攪拌時才會產生彈性,新鮮肉只要放進冰箱冷一下就可以,加清水是不能產生彈性的

          Reply
  • Thursday September 4th, 2014 at 01:52PM
    Permalink

    请问蛋白,可以用什么来取代呢?孩子对鸡蛋敏感

    Reply
    • Thursday September 4th, 2014 at 02:46PM
      Permalink

      米雪
      蛋白是輔助材料,如不能吃可以省略,只要用新鮮好品質的梅花肉,攪碎時肉質保持冰冷 ( 不出血水 ) ,也可以做出有彈性的午餐肉

      Reply
  • Tuesday September 2nd, 2014 at 02:04PM
    Permalink

    我买到花肉。是否也可以用来做午餐肉?

    Reply
      • Tuesday September 2nd, 2014 at 10:16PM
        Permalink

        了解。 谢谢哦。

        Reply
  • Friday April 25th, 2014 at 02:43PM
    Permalink

    Hi…. thanks again.

    Reply
  • Thursday April 24th, 2014 at 09:35AM
    Permalink

    Hi… many thanks for your explantion. I agree too. We can’t avoid the additional but just try to limit it. As such, why I like your post as I note that you are a green follower. Your dishes are very nature and healthy. Other bloggers, they used lots of oil , msg….terrible.

    By the way, I have two more questions, hope to get your advice.

    1) Can Baking soda use for cleaning??
    2) For making Luncheon Meat, can I replace 低筋麵粉 by All purpose flour??

    Thanks for your help.

    Rowenta

    Reply
    • Thursday April 24th, 2014 at 12:16PM
      Permalink

      1) 小蘇打是很好的清潔吸味劑,網上有很多資源教如何使用
      2) 中筋麵粉出來的午餐肉彈性較佳

      Reply
  • Wednesday April 23rd, 2014 at 02:10PM
    Permalink

    HI 肥丁,

    I tried to find 塔塔粉 in shop of Shanghai Street , but they only had 他他粉. Are they the same??? As per the label of it which is not 100%, there are something added (Exxx ), I forgot the number but I think this additional ingredients should be chemical. May I know your comments on it ( are they safe??)

    Thanks
    Rowenta

    Reply
    • Wednesday April 23rd, 2014 at 03:16PM
      Permalink

      塔塔粉、他他粉是一樣的東西。你是對,E 字頭都是添加劑
      我自己的原則是這樣的,需要到小蘇打+塔塔的無鋁配方,一年只做幾次,攝入的分量十分小,所以少許添加劑可以接受。沒有人能保證甚麼食材是百份百安全的,視乎個人的飲食習慣衡量囉 ~

      Reply
  • Thursday April 17th, 2014 at 09:13AM
    Permalink

    Understanding la…. thanks

    Reply
  • Wednesday April 16th, 2014 at 04:50PM
    Permalink

    Thanks…. may I also know that "All purpose flour" = " 低筋粉"

    Reply
    • Wednesday April 16th, 2014 at 05:44PM
      Permalink

      All purpose flour 是中筋麵粉。麵粉分為高筋、中筋、低筋及無筋,分別在於蛋白質的含量,蛋白質較高,會釋出黏性強的麩質。每個國家出產的麵粉名稱不同,所以想分清楚最好看包裝上蛋白質的含量:
      高筋麵粉蛋白質含量為 12.5 ~ 13.5%
      中筋麵粉 9.5 ~ 12.0%
      低筋麵粉8.5%以下
      無筋麵粉完全不含蛋白質 0%,又稱澄麵

      Reply
  • Wednesday April 16th, 2014 at 01:55PM
    Permalink

    Hi 肥丁,
    Thanks for your prompt reply. Is 小蘇打 = baking soda?? Once again thanks for your sharing and enlightenment.

    Rowenta

    Reply
  • Wednesday April 16th, 2014 at 10:57AM
    Permalink

    Very clear…. I know more. As I want to do 烤麩, however, the recipe from other blogger use Baking sode ( the ingredients are: wheat gluten 1包(約184g) baking powder(泡打粉) 1T 水 1杯又3T(約280g水).I made it successfully. But of course, we want to take it more healthy and avoid the chemical at our best.

    As per your experience, can I replace it by 小蘇打 + 塔塔粉 / or just yeast? If so, what is the ratio do you think. Is there several kinds of yeast.

    Reply
    • Wednesday April 16th, 2014 at 11:29AM
      Permalink

      Rowenta
      baking powder 的份量可以用 小蘇打 + 塔塔粉 代替,用量應該差不多的。不過我沒實際操作過你的食譜,所以細節要自己調較了 ~

      Reply
  • Wednesday April 16th, 2014 at 09:21AM
    Permalink

    Hi 肥丁,

    Just one thing I want to check with you, are baking soda/ baking powder chemical things, we have to avoid. It has been replaced by yeast. So, I saw some recipe in you blog are with "NO baking soda/ Baking Powder". Could you pls enlighten me??

    Big thanks…..

    Reply
    • Wednesday April 16th, 2014 at 09:55AM
      Permalink

      Rowenta
      baking powder 和 baking soda 是不同的。
      泡打粉 baking powder ,俗稱「發粉」,主要用於烘培的膨脹劑,做出鬆脆的效果。成份由小蘇打粉 baking soda 及幾種酸性化學劑組成,其中「鋁鹽」(例如明礬),近年被科學界懷疑與老人痴呆症有關,使用過量會造成人體鈣磷比例不均衡,導致鈣質不為人體吸收。

      有蛋的食譜,可以用分蛋法,打起泡沫來製作空氣,而酵母則比較適合用在麵筋含量高的食譜,並不能全部代替泡打粉。

      有些必須使用發粉的配方,我會「自製發粉」~ 即「小蘇打」+「塔塔粉」,
      比例可參考這篇:http://www.beanpanda.com/2011/12/poker_biscuit/ 與巿售的「無鋁發粉」其實相差無幾,由於缺少了那些酸性化學劑。使用時動作一定要快,這個混合配方踫水便會立即釋放二氧化碳,麵糰完成要立即入爐,不然氣體就跑光了。

      塔塔粉Cream of Tartar是葡萄酒桶裡自然產生的弱酸性結晶,它來自於葡萄裡的酒石酸(tartaric acid)。因此塔塔粉是無害的添加物,酸性塔塔粉可與鹼性的小蘇打調配製成發粉,在打發蛋白時加入以平衡蛋白的鹼性,使泡沫潔白穩定體積增大。小蘇打粉則為天然的生物膨鬆劑。

      Reply
      • Saturday November 7th, 2015 at 09:40AM
        Permalink

        肥丁手工坊,
        也就是说塔塔粉和苏打粉比较可以放心使用,是比较天然的添加物。反之,泡打粉使用多就会有副作用。对吗?

        Reply
  • Wednesday April 16th, 2014 at 09:13AM
    Permalink

    Hi 肥丁,

    Thanks for your quick reply. I will try hand cut next time. You know the machine minced like "paste" rather than our Lunch meat. Will practise more to do the best as my husband and daughter love it very much. However, the can food is too much msg and chemical things.

    In your blog, there are many nice food I will try later. You really light up our family life.

    Reply
  • Tuesday April 15th, 2014 at 04:43PM
    Permalink

    Hi 肥丁

    Thanks for your sharing of Lunch Meat. I have tried but not quite good as I am lazy to use minced pork. Next time, I have to cut by hand.

    From yr face book, a friend posted she used 迷你帶蓋吐司模, so that the texture will be much hard. May I know where I can buy this.

    Thanks
    Rowenta

    Reply
    • Tuesday April 15th, 2014 at 05:28PM
      Permalink

      Rowenta
      手剁另有一番口感,也值得嘗試。
      迷你帶蓋吐司模,上海街的烘培可以找到

      Reply
    • Wednesday August 23rd, 2017 at 10:42AM
      Permalink

      write your questions in Chinese please Rowenta!

      Reply
  • Friday November 15th, 2013 at 08:16AM
    Permalink

    我能多加些肥肉嘛?

    Reply
  • Sunday September 8th, 2013 at 02:18PM
    Permalink

    我已试做这个午餐肉了。真好吃,又健康! 多谢你。

    Reply
  • Pingback:what to do with 2 egg whites? homemade luncheon meat 。゚(゚´(00)`゚)゚。 « Victoria Bakes

  • Sunday July 14th, 2013 at 04:23PM
    Permalink

    肥丁: 第一次看你的食譜,被你点中我的要害!
    午餐肉是我同honey的至愛,但又知不健康,現在教会了你研製自做方法,
    無有伯la! 真多谢你!!

    Reply
    • Sunday July 14th, 2013 at 11:00PM
      Permalink

      Vicky
      多謝你來這裏找食譜,以後要常常來啊 ~
      這食譜能滿足你和你 honey 的需要,肥丁覺得很滿足啊 ^_^

      Reply
  • Tuesday July 9th, 2013 at 08:55AM
    Permalink

    多謝分享,好有用呀!

    Reply
  • Wednesday July 3rd, 2013 at 10:24PM
    Permalink

    你真犀利,什麼都懂;真要跟你學習

    Reply
    • Friday July 5th, 2013 at 02:28PM
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      chuchu
      距離甚麼都懂還差得遠哩
      肥丁還有很多東西想嘗試
      一起加油吧 ~

      Reply
  • Wednesday July 3rd, 2013 at 02:00PM
    Permalink

    肥丁, you’re so great! 煎蛋公仔面好像没有什么人可以抗拒的美食, 看到你的自製午餐肉内容后,原来也不算太难, 我就马上试试自己做, 免得吃防腐剂和其他不知名的化学品, 非常谢谢你,请继续努力,加油介绍多些自己可以在家做的美食。

    Reply
    • Friday July 5th, 2013 at 02:27PM
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      jlshasha
      和大家分享健康的美食,是一件很幸福的事
      多謝你的支持 ﹗
      再有新嘗試,一定會介紹

      Reply
  • Wednesday July 3rd, 2013 at 11:01AM
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    哇!當家的很喜歡的早餐肉耶!
    肥丁真是厲害,連早餐肉都自製
    夏天的廚房像是大烤箱
    我實在很佩服肥丁,為了家人的健康
    忍受高溫,細心耐心的做美味兼具健康的食物

    Reply
    • Friday July 5th, 2013 at 02:23PM
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      蘋果米
      肥丁不敢當哩
      你說得對啊 ~ 大汗浹背的夏天廚房
      只有進過去的人才能深切體會

      Reply
  • Tuesday July 2nd, 2013 at 04:50PM
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    英國名廚傑米奧利佛(Jamie Oliver)
    日前踢爆美國速食業的肉品商供應的碎牛肉
    混有泡過阿摩尼亞的下等牛雜肉
    把用來作成狗糧的牛頭、牛蹄和牛尾等部位
    以機器把這些部位的肉渣分離後
    再以氨水(俗稱阿摩尼亞)混合清水消毒後
    再混合一般絞肉,製成優質漢堡排出售…
    還是自製衛生又安心,對市售的小咪多持保留態度!~

    Reply
    • Tuesday July 2nd, 2013 at 05:16PM
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      小咪
      說起阿摩尼亞,肥丁第一時間想到染髮的藥水
      所以肥丁都很少吃巿售的肉類副食品

      Reply
      • Thursday August 25th, 2016 at 03:39AM
        Permalink

        紅麴粉可不加嗎?

        Reply
        • Thursday August 25th, 2016 at 07:29PM
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          可以
          紅麴粉的作用是加色和防腐

          Reply

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