【減肥食譜】椰菜花飯壽司卷Cauliflower sushi roll
椰菜花飯是低碳飲食、生酮飲飯的好幫手，很多用上米飯的食譜，都可以用椰菜花飯取代，椰菜花飯壽司卷，有十足壽司的造型，味道地像真，想吃壽司但又要減澱粉質的朋友不妨試試。
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 300克/g
- 橄欖油 Olive oil 1湯匙/tbsp
- 壽司醋 Sushi vinegar ½湯匙 /tsp
- 忌廉芝士 Cream cheese 2.5湯匙/tbsp
- 白芝麻 White sesame ½湯匙/tbsp
- 鹽水浸吞拿魚 Tuna chunks in brine 1罐/can
- 青瓜 Cucumber 100克/g
- 牛油果 Avocado 100克/g
- 甘筍 Carrot 100克/g
- 壽司紫菜 Sushi nori seaweed 2片/sheets
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1
牛油果切薄片 Slice the avocado thinly.
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2
青瓜切幼條 Strip cucumber.
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3
甘筍切幼條，用水灼1分鐘後印乾 Strip carrot strips and blanch for 1 minute, then pat dry.
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4
吞拿魚隔去鹽水壓碎 Drain and crush canned tuna.
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5
燒熱橄欖油，中細火炒熟椰菜花飯後放涼 Heat olive oil over medium heat and stir-fry cauliflower rice until cooked, then let cool.
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6
加入忌廉芝士、壽司醋及白芝麻拌勻 Add cream cheese, sushi vinegar, white sesame seeds and mix well.
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7
將紫菜鋪在壽司蓆上，放上椰菜花飯 Spread a sushi nori sheet on a sushi mat, place the cauliflower rice on top.
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8
再放上牛油果片 Add avocado slices.
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9
鋪上吞拿魚碎、青瓜條及甘筍條 Top with crushed tuna, cucumber strips and carrot strips.
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10
捲起及拉實 Roll up and tighten.
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11
切件即成 Cut into pieces and serve.
