上海菜飯是經典的家常菜，起源於中國江南地區，以上海地區的版本最為著名。它將大米與青菜巧妙結合，香氣濃郁、色彩誘人，口感既有米飯的軟糯，又有青菜的鮮嫩，是一道簡單又美味的主食。特點在於，它不僅能單獨食用，也能搭配紅燒肉或其他鹹香菜肴，是許多上海人兒時的味道。

菜飯的靈魂是青菜，通常會使用上海青、小白菜或其他葉類蔬菜，切得細碎，讓每一口飯都能品嘗到青菜的鮮甜。烹調時，青菜會用豬油或植物油稍微煸炒，增添油潤和香氣。米飯則需要選擇粒粒分明但又有一定黏性的米，這樣青菜才能均勻地與米飯混合。部分食譜會加入臘肉、臘腸或火腿粒，讓味道更加豐富。整道菜色澤明亮，青綠的菜與白色的米飯交織，看起來就讓人食指大動。

首先，準備大米，按照正常煮飯的比例加水洗淨，放入電飯鍋中煮至八分熟。此時，洗淨的青菜需要切成細小的碎粒，如果想讓青菜更加翠綠，可以先用熱水焯一下，迅速過冷水瀝乾，這樣炒菜時不容易出水。接下來，在鍋中加入少許豬油（或植物油），中火加熱後，放入青菜炒至半熟，並加入適量鹽調味。如果喜歡更香濃的風味，可以在這個步驟加入切碎的臘肉或火腿粒，一起翻炒，直到青菜變軟、肉粒略微出油。

當米飯煮至八分熟時，將炒好的青菜均勻地拌入電飯鍋中的米飯中，蓋上鍋蓋繼續焖煮，讓米飯完全吸收青菜和肉的香味，直至米飯熟透。最後，用飯勺輕輕翻拌，使青菜和米飯混合均勻，即可盛盤上桌。

小貼士

1.用豬油炒青菜會讓菜飯的香氣更加濃郁，但如果追求健康，也可以用植物油代替。

2.蔬菜和臘肉的比例可以根據個人口味調整，喜歡清淡的可以多加青菜，喜歡鹹香的可以多加臘肉或火腿粒。

3.煮米飯時的水量略少於平時，因為焖煮的過程中青菜會出水，以免最後的菜飯過於濕軟。

上海菜飯雖然做法簡單，但滋味卻能打動人心，是一道代表江南風味的經典美食。

Shanghai Vegetable Rice, or Cai Fan, is a classic homestyle dish originating from the Jiangnan region of China, with its Shanghai version being the most renowned. It combines rice with leafy greens to create a dish that is aromatic, visually appealing, and delicious. The soft texture of the rice complements the tender crunchiness of the greens, making it a versatile dish that can be enjoyed on its own or paired with rich dishes like braised pork. For many Shanghai locals, this dish evokes nostalgic childhood memories.

The soul of Cai Fan lies in its greens, typically Shanghai bok choy, baby bok choy, or similar leafy vegetables. These are finely chopped so their fresh sweetness can be savored in every bite. During preparation, the greens are lightly stir-fried with lard or vegetable oil to enhance their flavor and richness. The rice used should be slightly sticky but not overly so, ensuring an even blend of greens with the grains. Some recipes incorporate diced cured meats like Chinese sausage or ham to add depth to the flavor. The dish’s bright green and white colors make it visually inviting.

Preparation:

Rice Preparation: Rinse the rice and cook it in a rice cooker with slightly less water than usual, aiming for about 80% doneness.

Vegetable Preparation: Wash and finely chop the greens. For a brighter green color and firmer texture, blanch the vegetables briefly in hot water and cool them immediately in cold water before draining.

Stir-Frying: Heat lard or oil in a pan, stir-fry the greens until semi-cooked, and season lightly with salt. If desired, add diced cured meats like Chinese sausage or ham at this stage for extra flavor.

Combining: Mix the stir-fried greens with the partially cooked rice in the rice cooker. Cover and let the mixture steam until the rice is fully cooked and infused with the vegetables' aroma.

Serving: Gently fluff the rice to distribute the greens evenly and serve hot.

Tips:

Using lard provides a richer aroma, but vegetable oil is a lighter alternative for health-conscious individuals.

Adjust the ratio of greens to cured meat based on personal taste—more greens for a fresher flavor, or more cured meat for a savory punch.

Reduce the water used for cooking rice slightly, as the greens release moisture during steaming.

Shanghai Vegetable Rice is simple to make yet profoundly flavorful, representing the essence of Jiangnan cuisine. Its harmonious blend of fresh and savory tastes captures the comfort and sophistication of this regional culinary tradition.

照片:DALLE3