【減肥食譜】菠蘿炒椰菜花飯 Pineapple fried cauliflower rice

Name: 【減肥食譜】菠蘿炒椰菜花飯 Pineapple fried cauliflower rice
Yield: 3-4人
Ingredients: 500克/g 椰菜花飯 Cauliflower Rice; 100克/g 蝦仁 Shrimp; 50克/g 甘筍 Carrot; 100克/g 雞髀肉 Chicken thigh; ¼個/pc 紫洋葱 Red onion; 1茶匙/tsp 薑蓉 Ginger paste; 2-3片/slice 罐頭菠蘿 Canned pineapple; 50毫升/ml 水Water; 適量/Some 提子乾Raisins; 適量/Some 肉鬆 Pork Floss; 2茶匙/tsp 減鹽生抽 Low sodium soy sauce; 1茶匙/tsp 黃薑粉 Turmeric powder; 少許/some 胡椒粉 Pepper powder; 1茶匙/tsp 生抽 Soy sauce; 少許/some 胡椒粉 Pepper powder

2023 年 03 月 30 日發佈列印

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2070

椰菜花飯是低碳飲食、生酮飲飯的好幫手，很多用米飯的食譜，都可以用椰菜花飯取代，如這道菠蘿炒椰菜花飯，口感跟菠蘿炒飯無異，大家不妨給家人試試，看看能否吃出箇中分別。

椰菜花飯好處：
1. 飽肚：一碗椰菜花飯含2.1克膳食纖維，較白飯多3.5倍，能增加飽足感
2. 預防便秘：膳食纖維還能促進腸臟蠕動，預防便秘及大腸癌
3. 低熱量：一碗白飯含200卡路里，椰菜花飯則只有27卡路里
4. 營養豐富：椰菜花含有豐富的鉀、維他命C、蘿蔔硫素和維他命K。蘿蔔硫素含抗氧化物能延緩老化，維他命K則可強健骨骼

食譜影片

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食材（3-4人） 1小時內

- 食材
- 椰菜花飯 Cauliflower Rice 500克/g
- 蝦仁 Shrimp 100克/g
- 甘筍 Carrot 50克/g
- 雞髀肉 Chicken thigh 100克/g
- 紫洋葱 Red onion ¼個/pc
- 薑蓉 Ginger paste 1茶匙/tsp
- 罐頭菠蘿 Canned pineapple 2-3片/slice
- 水Water 50毫升/ml
- 提子乾Raisins 適量/Some
- 肉鬆 Pork Floss 適量/Some
- 調味料
- 減鹽生抽 Low sodium soy sauce 2茶匙/tsp
- 黃薑粉 Turmeric powder 1茶匙/tsp
- 蝦仁醃料
- 胡椒粉 Pepper powder 少許/some
- 雞肉醃料
- 生抽 Soy sauce 1茶匙/tsp
- 胡椒粉 Pepper powder 少許/some

1甘筍切粒、紫洋葱切粒備用 Dice carrot and red.
2雞髀肉切粒，加醃料醃10分鐘 Dice chicken thigh and marinate for 10 minutes.
3蝦仁用胡椒粉略醃 Marinate shrimps with pepper powder.
4菠蘿切大粒備用 Cut pineapple into chunks.
5甘筍粒、雞肉粒及蝦仁分別炒熟備用 Stir fry carrot, chicken, and shrimps separately and set aside.
6爆香薑蓉及紫洋葱碎 Stir fry ginger paste and red onion until fragrant.
7下椰菜花飯及水，拌炒2分鐘至熟 Add cauliflower rice and water. Stir fry for 2 minutes until cooked.
8下調味料兜勻 Add seasoning and stir well.
9下甘筍粒、雞肉粒、蝦仁、菠蘿及提子乾快手兜勻 Add carrot, chicken, shrimps, pineapple and raisins and stir well quickly.
10上碟再放上肉鬆，完成 Serve with pork floss on top. Done!