#Mayfitbowl_鮭魚藜麥蔥蛋炒飯

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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.

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。

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！

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.

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

鎂 112.6 毫克

​ 2023 © May U Fit Corp., Ltd

2023 © May U Fit Corp., Ltd