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煎紅椒蝦仁蛋炒花椰米 

 

Cauliflower fried rice with garlic grilled shrimp

 

 

食材準備時間 /    20 min

烹飪時間 /  8 min

準 備 食 材 / 

 

 

蝦仁160g

 

✓ 紅黃彩椒各1/4

 

櫛瓜半條

 

洋蔥1/4

 

一顆蒜頭切蒜末

 

兩顆蛋

 

冷凍白花椰米一包100

 

酪梨半顆

 

調味料:鹽胡椒、巴西里、紅椒粉、檸檬汁、橄欖油一匙。

 

<備註>

白花椰米製作方式:

1.花椰米洗淨切碎,微波2-3分鐘。

2.將花椰菜切小朵入電鍋蒸20分鐘至熟,灑點鹽胡椒用調理機打碎。

 

Ate too much during holidays? Let’s have a low carb dish for lunch!

A filling but low carb cauliflower fried rice, serve with avocado. It is super yummy!

Use cauliflower rice to substitute white rice, this can make you feel full, yet you don’t need to worry about having too much carb. The texture is similar to rice. It can satisfy your craving for rice, and it contains fibre and high protein. 

 

Ingredients:

Shrimp 160g, ¼ of a red bell pepper, ¼ of a yellow bell pepper, ½ a zucchini, ¼ of an onion, 2 eggs, 1 clove of garlic, cauliflower rice 100g, ½ an avocado. For seasoning: salt, pepper, parsley flakes, paprika powder, lime juice, 1 tbsp of olive oil. 

 

1.

蝦仁洗淨去腸泥,以鹽、胡椒、巴西里、紅椒粉、橄欖油、檸檬汁、大蒜醃製10-15分鐘。切紅黃彩椒丁、櫛瓜切小塊,洋蔥+蒜末,白花椰洗淨刨成碎,兩顆蛋打入碗中,灑點鹽打勻。

.

 

2.

平底鍋中小火倒少油,煎蝦仁至兩面熟盛起備用。

 

3.

同一鍋炒香洋蔥與蒜末,下彩椒與櫛瓜拌炒,倒入白花椰米持續拌炒3-5分鐘,加少許水蓋鍋蓋悶2分鐘,將蝦仁倒回,加一小匙醬油調味炒一炒起鍋👌

 

4.

搭配酪梨切片,擠上點檸檬汁,完成美味清爽的午餐!

1.

Marinate the shrimps with salt, pepper, paprika powder, parsley flakes and garlic, then sit for 10-15min. Dice the bell peppers, cut the zucchini into small pieces, and mince the onion and garlic. Grate the cauliflower with a banded grater or food processor. Crack two eggs into a bowl, season with salt and beat the eggs well. 

2.

On a frying pan, heat up 1 tbsp of oil over low-medium heat, grill the shrimps for 1-2 min on each side. Set aside for later use. 

 

3.

Sauté the minced onion and garlic, then add the bell peppers & zucchini, and stir-fry together. Next, add the cauliflower rice and continue to stir-fry for 3-5 min until cooked. Add the grilled shrimp into the pan, season with 1 tsp of soy sauce, and continue to stir-fry to mix well.  

4.

Lastly, serve it with sliced avocado, and squeeze some lime juice on top. Enjoy the meal! 

 

營 養 素 

_________________________________________

 

熱量                                         472.5  大卡

蛋白質                                       39.2  公克

脂肪                                          22.6  公克

碳水化合物                               35.5  公克

膳食纖維                                   15.6  公克        

鐵                                               9.4  毫克

鈣                                              306  毫克