Recipes / May 30, 2019

低升糖碳水化合物－藜麥香草南瓜

By: TLS Certified Coach Shirley Siu

份量：1-2人 份

烹調時間：20共分鐘

 

材料:

南瓜300克

藜麥 50克

做法:

  1. 將南瓜洗淨及切方塊，隔水蒸10分鐘。
  2. 同時將藜麥以1:1水份煮熟，約15分鐘。關火後焗片刻。
  3. 南瓜蒸熟後用香草略炒後上碟。
  4. 最後將已煮好的藜麥加入南瓜，雪凍即可進食。不需翻熱。

貼士：

  • 南瓜視乎個人喜歡軟硬度來決定蒸多久。
  • 香草先落鑊略炒香才加入南瓜略炒即上碟，否則南瓜會變蓉。
  • 愈夠凍愈好味。

Makes: 1–2 Servings

Prep Time: 20 Minutes

 

Ingredients:

Pumpkin 500g

Quinoa 50g

 

Direction:

  • Wash and cube pumpkin, steam over hot water for 10 minutes.
  • At the same time, cook quinoa using same proportion of water, cook for 15 minutes. Turn off heat, and set aside.
  • When pumpkin is soft and cooked, stir in herbs together in a frying pan. Serve on plate.
  • Add cooked quinoa to pumpkin, put it fridge and serve cold.

Tips:

  • Depending on personal preference, time length cooking pumpkin may vary.
  • Add in herbs into pan first before adding pumpkin, lightly stir and serve on plate, or pumpkin will turn mushy.
  • The cooler it serves, the tastier it is!

 

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