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.
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