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鮭魚藜麥蔥蛋炒飯

 

High-protein quinoa fried rice with salmon and egg

 

 

 

食材準備時間 /    20 min

烹飪時間 /  8 min

準 備 食 材 / 

 

 

鮭魚一片約120g

 

✓兩顆蛋

 

✓1/4顆彩椒

 

✓大蒜1-2顆

 

✓蔥1-2根

 

✓調味料:鹽&胡椒、一匙醬油

 

✓熟藜麥飯一碗

 

 

With the leftover salmon mince, you can make May’s signature fried rice with eggs! Beginners are welcome to try!

 

Ingredients: Salmon fillet 160g, two eggs, ¼ of red bell peppers. 1-2 clove of garlic, ½ cup of red quinoa, ½ cup of white rice. 1 green onion. Seasoning: salt, pepper and 1tbsp of soy sauce.

 
 
 

 

1.

將鮭魚以鹽胡椒醃製1小時以上,烤箱180-200度烤15-20分鐘至表面金黃色取出用叉子弄碎。製作藜麥飯半碗(白米+藜麥用冷水洗淨,加入淹過米量的水,入電鍋蒸40分鐘)將兩顆蛋打入碗中,灑鹽、黑胡椒打勻。將彩椒切碎,1-2顆大蒜切蒜末、蔥切蔥花。

2.

平底鍋開中火倒少許油,蛋液倒入用木鏟炒得碎碎的後,下藜麥飯+蒜末一起拌炒至香,下彩椒和鮭魚碎一同拌炒,最後加一匙醬油炒至變色,下蔥花快炒一下上桌,香氣四溢!

 

 

 

1.

Marinate the salmon with salt and pepper. Bake in the oven at 180-200c for 15-20 min until the surfaces turn golden. Mash the salmon with a fork. Mix red quinoa and rice in a bowl (wash it with cold water first and add enough water to just cover the rice) , cook in a rice cooker for 40min. Add 2 eggs into a bowl and beat the eggs with a pinch of salt and pepper. Mince the bell peppers, garlic and green onions.

2.

Add a little oil onto a frying pan over medium heat. Pour the egg mixture onto the frying pan and scramble it. Then, add in the quinoa rice and garlic and stir-fry together until fragrance. Next, add in the minced red bell pepper and salmon, and continue to stir-fry. Lastly, add 1 tbsp of soy sauce and green onions, and stir well to finish up.  A fragrant healthy meal is ready to serve!

 

 

 

營 養 素 

_________________________________________

 

熱量                                           713  大卡

蛋白質                                         49  公克

脂肪                                          35.3  公克

碳水化合物                                58.5  公克

膳食纖維                                     7.0  公克        

鐵                                                  6.4 毫克

鈣                                             195.7  毫克

                                             112.6  毫克