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境內$1200免運

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境內$1200免運

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境內$1200免運

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醬燒天貝烤時蔬五穀米飯佐麻油木耳青江菜

 

 Soy tempeh & grilled vegetables rice bowl

 

__________________________________________________

 

食材準備時間 /    10 min

烹飪時間 /  25 min

準 備 食 材 / 

 

✓天貝半包

 

✓半顆洋蔥

 

✓半顆彩椒

 

✓南瓜50g

 

✓木耳2朵

 

✓青江菜2-3根

 

✓蒜頭一顆

 

✓蛋一顆

 

✓調味料：義式香料、鹽胡椒、黑麻油一小匙、醬油一大匙。

 

✓五穀米飯半碗100g

 

 

A high protein vegan dish for couch potatoes, soy tempeh is the main food!

if you don’t have much time, try this recipe!

 

Ingredients: 1/2 pack of  Tempeh, ½ an onion, ½ a bell pepper, pumpkin 80g, 2 slices of black fungus, 2-3 pak choy, 1 clove of garlic, 1 egg, 1/2 bowl of 5-grains rice. Seasoning: appropriate amount of salt & pepper, Italian seasoning, black sesame oil 1 tsp, soy sauce 1 tbsp.


 

1.

天貝切塊用一匙醬油醃製1-2小時以上(建議事先醃製)、半顆洋蔥、紅椒切塊，南瓜去籽切塊，木耳2朵去蒂頭切條，青江菜2-3根洗淨。

 

2.

烤箱預熱180-200c，在蔬菜上灑鹽、黑胡椒、義式香料(奧利岡)，同天貝淋上酪梨油/橄欖油，180度烤20-25分鐘一起取出。

 

3.

等待同時，水煮木耳&青江菜，加匙鹽等待2分鐘撈起備用，拌入蒜末、黑麻油、鹽&胡椒完成。水煮蛋約水煮6ー8分鐘。

4.

搭配半碗五穀米，擺上五顏六色的時蔬&醬燒天貝，美味健康餐完成！😊

 

 

1.

Marinate bite-sized tempeh with 1 tbsp of soy sauce and sit for at least 1-2hr. Chop the veggies (red bell peppers, pumpkin, onions) into pieces, and sprinkle some salt, pepper and herbs as you prefer. Drizzle olive oil over the veggies and tempeh.

 

2.

Preheat the oven to 180-200c. Grill the tempeh and veggies together for 20-25 min until the surface turns slightly golden. 

3.

While waiting, bring a small pot of water to a boil. Cook the fungus and pak choy for 2 min. Boil the egg for 6-8min. Add in garlic mince, sesame oil, salt & pepper, and stir together.

4.

Serve with ½ a bowl of 5-grains rice. Top with colorful veggies and soy tempeh. A healthy & easy meal is ready ♥

 

營 養 素  (1-2人份)

_________________________________________

 

熱量                                              718  大卡

蛋白質                                         40.8  公克

脂肪                                             29.2  公克

碳水化合物                                      81 公克

膳食纖維                                         20  公克        

鐵                                                      9  毫克

鈣                                                   365 毫克