Uncategorized / November 26, 2021

椰菜花西班牙飯 Cauliflower Spanish “Rice”

這次要分享的食譜看起來是西班牙海鮮飯，但其實不是，它是一道以花椰菜代替米飯的西班牙飯。即可享受美味的異國風味，又不用擔心攝取過多澱粉質。椰菜花富含維他命C和維他命K，亦是很好的纖維來源。如需增加蛋白質和口味，可加入蝦，帶子，青口等。

The recipe we are going to share this time likes a Spanish paella, but it is not, the rice in the paella is replaced with cauliflower. You can enjoy the exotic food without worrying about the carbohydrate intake. Cauliflower is rich in Vitamin C and Vitamin K, it is also a good source of fiber. Add shrimp, scallops and mussels if needed, to increase the protein intake and for better taste.

 

📈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

速效減重 RAPID RESULTS

穩定進步計畫 SURE & STEADY

維持體重計劃 CONTINUED COMMITMENT

 

🥣份量 Servings

4人person

 

🥗食材 Ingredients

椰菜花Cauliflower 1個Head
大蒜Garlic 2瓣Cloves, 切碎Chopped
青椒Green Bell Pepper 1個, 切塊Chopped
西芹Celery Stalks 4根, 切塊Chopped
小翠玉瓜Small Zucchinis, 3個, 切塊Chopped
特級初榨橄欖油Extra Virgin Olive Oil 2湯匙Tbsp
無鹽茄膏No Added Salt Tomato Paste 5安士Oz.
孜然粉Group Cumin 3茶匙tsp
菜湯Vegetable Stock ½杯Cup

 

👨‍🍳做法 Method

  1. 以攪拌機將椰菜花打成米粒大小。

Using a food processor, pulse the cauliflower until it is small enough to look like pieces of rice.

  1. 在大平底鑊中將油燒熱，拌炒所有蔬菜至均勻熱透。

Heat oil in a large sauté pan and sauté all vegetables together until heated through.

  1. 加入菜湯，以小火拌煮。

Add stock and lower the heat, stirring often.

  1. 當椰菜花開始變軟時，加入茄膏和香料，以細火煮至椰菜花變成飯一樣。

When cauliflower starts to soften, add tomato paste and spices and cook over low heat until it reaches the texture of cooked rice.

 

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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