【減肥食譜】菠蘿炒椰菜花飯 Pineapple fried cauliflower rice
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
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1
甘筍切粒、紫洋葱切粒備用 Dice carrot and red.
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2
雞髀肉切粒，加醃料醃10分鐘 Dice chicken thigh and marinate for 10 minutes.
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3
蝦仁用胡椒粉略醃 Marinate shrimps with pepper powder.
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4
菠蘿切大粒備用 Cut pineapple into chunks.
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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.
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6
爆香薑蓉及紫洋葱碎 Stir fry ginger paste and red onion until fragrant.
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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.
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8
下調味料兜勻 Add seasoning and stir well.
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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.
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10
上碟再放上肉鬆，完成 Serve with pork floss on top. Done!
