21-Day Challenge / July 16, 2021

迷你冬瓜盅 Mini Winter Melon Soup

傳統冬瓜盅食材有火腿肉，火鴨肉或者排骨，未必適合體重管理期間食用。但冬瓜富含纖維，而且消暑​解熱。經過簡單改良，冬瓜盅亦可成為符合任何TLS計劃的健康食譜。今個週末一起嘗試這個迷你冬瓜盅。

Traditional winter melon soup contains salty ham, duck or ribs, which might not be suitable for weight management. Nevertheless, winter melon is rich in fiber and have cooling effects in the summer. With simple modifications, winter melon soup can be a healthy dish perfect for any TLS programs. Let’s try this mini winter melon soup this weekend.

 

📈食譜對應的TLS計劃 Corresponding TLS Program

7天排毒飲食計劃7-DAY DETOX

擊退脂肪計劃14-DAY FAT SHREDDER

30日快速啟動30-DAY JUMP-START

維持體重計劃CONTINUED COMMITMENT

速效減重RAPID RESULTS

穩定進步計畫SURE & STEADY

 

🥣份量 Servings

2人person

 

🥗食材 Ingredients

蝦米，蝦乾， 小元貝， 薑，蒜， 夜香花

Small Dried Shrimps, Dried Shrimps, Dried Scallops, Ginger, Garlic, Night Willow Herb

適量

Appropriate

迷你冬瓜Mini Winter Melon

1個

冬菇Shiitake Mushroom

1（切粒Diced）

熟蝦Cooked Shrimp

3-4隻Pcs

 

👨‍🍳做法 Method

  1. 把蝦米，蝦乾， 小元貝，冬菇 洗淨後用熟水浸好備用。

Wash the small dried shrimps, dried shrimps, dried scallops, and shiitake mushroom. Soak them in drinkable water for later use.

  1. 冬瓜挑花一開二， 匙羹 刮走冬瓜囊， 放入煲蒸 十五分鐘。

Cut the winter melon in half, use a spoon to scrape and clean the seeds, steam it for 15 minutes.

  1. 把浸蝦米，蝦乾， 小元貝，冬菇的水加至400ml， 滾湯備用。

Add 400 ml of water to the small dried shrimps, dried shrimps, dried scallops, and shiitake mushroom. Make a boil for later use.

  1. 冬瓜蒸好， 先把個蝦米，蝦乾， 小元貝，冬菇放入冬瓜內，再加湯至7分滿， 冚蓋再蒸15分鐘。

Add in the boiled small dried shrimps, dried shrimps, dried scallops, and shiitake mushroom to the steamed winter melon. Add soup to fill up 70% of the melon, cover it and steam it for 15 mins.

  1. 將熟蝦加入湯中，擺夜香花 放在 冬瓜旁邊裝飾。

Add the pre-cooked shrimp into the boiled soup and the night willow herb for decoration.

 

📋食譜提供自 Recipe Contributor:

TLS 授證訓練員TLS Certified Trainer – Karmen Chiu

如果你想與我們分享你的TLS食譜，請立即將你的食譜發送私信至TLS 健康生活纖營計劃Facebook 專頁（https://www.facebook.com/tlsmhk/ ），或發送電郵至tls@markethongkong.com.hk。

If you want to share your TLS Recipes with us, please inbox your recipes through TLS Facebook (https://www.facebook.com/tlsmhk/ ), or email to tls@markethongkong.com.hk.

 

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