Space for lasam

自製健怡菜

Posted on: June 22, 2010


(星島)2010年5月25日 星期二 06:30  (綜合報道)  (星島日報    報道)
豬肉白豆菠菜湯(3人份)

  材料:白豆210克、菠菜(去根切碎)半棵、番茄(切粒)2個、豬肉(切粒)半磅、橄欖油2茶匙、蒜頭(切碎)2粒、中型洋葱(切細粒)半個、低脂清雞湯2杯、鹽適量。

  製法

  1. 下油,爆香洋葱及蒜蓉,炒豬肉粒至熟,用少許鹽調味,再加入番茄粒、白豆及清雞湯煮滾。

  2. 調小火,加入菠菜並煮至軟身,間中攪拌避免黐底。慢火煮白豆及肉粒至完全熟透,即成。

  註:可因應個人口味選擇其他豆類,如眉豆、腰豆或扁豆等。每份約含46mg膽固醇。

  蛋花肉碎雜菜燕麥粥(1人份)

  材料:蛋白1隻、瘦肉碎2湯匙、燕麥片及雜菜豆各半杯、葱(切粒)1湯匙、低脂清雞湯1杯、鹽適量及清水1杯。

  製法

  1. 用大火將清雞湯、水、鹽及燕麥片煮滾,轉小火,煮至麥皮變稠,要經常攪拌避免黐底。

  2. 加入肉碎、雜菜豆及2茶匙葱粒煮至完全熟透。加入蛋白,拌成蛋花,熄火。灑上其餘葱粒,即成。

  註:每份約含24mg膽固醇。

  

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