低升糖午餐精選-熱情果拌沙律菜 配 香草蒜香雞胸肉 配 紫薯

By: TLS 授証教練 Certified Coach  Shirley Siu

 

低升糖午餐精選-熱情果拌沙律菜 配 香草蒜香雞胸肉 配 紫薯

Low GI Lunch – Passion Fruit Salad, Rosemary Garlic Chicken with Yam

份量:1人 份

Serving: 1

 

熱情果拌沙律菜 Passion Fruit Salad

烹調時間:共10分鐘

Cooking Time: 10 minutes

材料:

沙律菜 1碗
熱情果 半個

Ingredients:

1 Bowl Salad Veggie

½  Passion Fruit

做法:

  • 洗淨沙律菜,用潑水器盡量令沙律菜乾爽。
  • 加入熱情果,拌勻即可。

Direction:

  • Wash salad greens, use a salad spinner to remove excess water to keep greens crispy.
  • Add in passion fruit, toss and serve.

貼士:

  • 沙律菜不要急洗,食前才洗淨。
  • 假如一次過購買幾餐的份量,最好預先分定每餐食用份量包起放雪櫃存儲,避免常進出冷熱溫度。也不要溫度太低,容易凍壞蔬菜。
  • 選擇沙律醋留意糖份含量。
  • 可使用使新鮮水果代替醋,也增加沙律菜的口感與味道。
  • 必須加好脂肪,如橄欖油,牛油果油等。纖維更需要水和油增加大腸蠕動。

註:我以熱情果作為沙律醬攪拌沙律菜。

 

Tips:

  • Wash salad greens right before preparation.
  • If you buy in a large quantity for a few meals use, you can divide and store them separately, and take one at a time for each time use. Keep greens at a stable temperature.
  • Pay attention to the sugar level when choosing vinegar dressing.
  • You could choose fresh fruit to replace vinegar dressing for more flavouring and texture.
  • Add some healthy fat, such as olive oil and avocado oil, which help with bowel movement.

Note: I used passion fruit as a salad dressing in this recipe.

 

香草蒜香雞胸肉 Rosemary Garlic Chicken

烹調時間:共40分鐘

Cooking time: 40 mins

材料/ Ingredients:

無皮雞胸肉 200克/ Chicken breast, skinless 200 g

迷迭香、蒜蓉、海鹽少許/Rosemary, garlic and sea salt for taste

做法:

  • 先將雞胸肉洗淨吸乾水,把切好了的蒜蓉和迷迭香放入雞胸肉約半小時
  • 放入焗爐焗400度或煎至熟透,最後放上海鹽食用。

Directions:

  • Rinse chicken breast, and dry. Mince garlic and rosemary, and put over chicken breast to marinate for 30 mins.
  • Bake in oven at 400F, or pan-fried till it is done. Sprinkle sea salt on top.

 

紫薯 Purple Yam

烹調時間:共30-55分鐘

Cooking time: 30-55 mins

 

材料/Ingredients:

紫薯 1個/ 1 Purple Yam

做法:

  • 可蒸或焗,(如想有BBQ風味,可先蒸10分鐘後再放入焗爐烤20分鐘或直接烤約45分鐘,時間要視乎番薯的大小而定。)

Directions:

  • Steam or bake, (For Barbeque style, steam for 10 mins and bake in oven for 20 mins or bake for 45 mins depending the size until it is tender.)

貼士/Tips: 

紫薯含花青素及硒礦物元素。

Purple yam contains anthocyanins and selenium.