【減肥食譜】椰菜花意大利飯 Cauliflower Risotto
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，如這道椰菜花意大利飯，雖未必有意大利飯的煙韌的口感，但味道卻並無分別，大家不妨一試。
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
- 洋蔥 Onion 1個/pc
- 蘑菇 Mushroom 8粒/pc
- 白酒 White wine 50毫升/ml
- 蔬菜湯 Vegetable broth 80毫升/ml
- 忌廉 Cream 50毫升/ml
- 橄欖油 Olive oil 1湯匙/tbsp
- 巴馬臣芝士碎 Grated Parmesan cheese 適量/some
- 番茜碎 Parsley flakes 適量/some
調味料
- 鹽 salt 少許/some
- 碎黑胡椒 Ground black pepper ½茶匙/tsp
-
1
洋蔥切碎，蘑菇切大粒 Chop onion. Cut mushrooms into large pieces.
-
2
燒熱橄欖油，將蘑菇粒炒香，略加調味，盛起備用 Heat olive oil and stir fry the mushroom until fragrant, lightly season then set aside.
-
3
原鑊將洋蔥炒至金黃色，灒白酒 In the same pan, stir fry the onion until golden brown, then add the white wine.
-
4
下椰菜花飯粒炒2分鐘 Add cauliflower rice and stir fry for 2 minutes.
-
5
下蔬菜湯，細火煮5分鐘至收水 Add vegetable broth and simmer over low heat for 5 minutes until the liquid is thicken.
-
6
加入蘑菇粒及忌廉拌勻略煮 Add mushroom and cream, stir well and cook briefly.
-
7
熄火，慢慢加入巴馬臣芝士碎，攪拌至合適的濃稠度 Turn off the heat and slowly add grated Parmesan cheese. Stir until the desired thickness is achieved.
-
8
灑上番茜碎即可 Sprinkle with parsley flakes and serve.
