Mdm Lee’s Healthy Rice Set 李女士健康黑米饭营养餐

Recipe by Mdm Lee Beng Guat, SHF client at Heart Wellness Centre @ Fortune. This is the winning recipe of the SHF HWC Healthy Masterchef Contest.
由李明月女士在新加坡心脏基金HWC健康顶级厨师比赛贡献的头奖食谱。

Serves 分量: 2 人份

Ingredients 材料:

  • Green capsicum (sliced), 1
    绿色灯笼椒 (切丝), 1
  • Yellow capsicum (sliced), 1
    黄色灯笼椒 (切丝), 1
  • Red chill (sliced), 1
    红辣椒 (切丝), 1Black pepper, ¼ tsp
    黑胡椒粉, ¼ 茶匙
  • Light soy sauce (lower in sodium), ½ tsp
    生抽(低钠), 半茶匙

Brussel Sprouts 球芽甘蓝:

  • Brussel sprouts (halved), 80g
    球芽甘蓝(切成两半), 80g
  • Cherry tomatoes (halved), 40g
    樱桃西红柿(切成两半), 40g
  • Black pepper, ¼ tsp
    黑胡椒粉, ¼ 茶匙
  • Light soy sauce (lower in sodium), ½ tsp
    生抽(低钠), 半茶匙
  • (Tip 贴士: You can add some lemon juice to give it the additional taste! 可添加少许柠檬汁来增添更多风味!)

Mushrooms 蘑菇:

  • King oyster mushrooms (sliced), 3 big pcs
    大杏鲍菇(切片), 3大片
  • Olive oil, 1 tbsp
    橄榄油, 1汤匙
  • Sesame oil, ¾ tbsp
    芝麻油, ¾ 汤匙
  • Light soy sauce (lower in sodium), ½ tbsp
    生抽(低钠), 半汤匙
  • Mushroom sauce, ½ tbsp
    蘑菇酱汁, 半汤匙
  • Black pepper, ¼ tsp
    黑胡椒粉, ¼ 茶匙

Rice 米饭:

  • Black rice, ½ cup, cooked
    黑米, 半杯, 煮熟

Method 做法

    Capsicums 灯笼椒:

  1. Heat the pan and add in olive oil.
    把锅烧热,倒入橄榄油。
  2. Add in capsicums and chilli, and fry mixture till fragrant.
    放入所有灯笼椒和红辣椒,翻炒出味。
  3. Add the pepper and soy sauce.
    加入胡椒粉和生抽。
  4. Brussel sprouts 球芽甘蓝:

  5. Heat up pan and add in olive oil.
    把锅烧热,倒入橄榄油。
  6. Fry brussels sprouts till it is browned.
    翻炒球芽甘蓝直至变褐色。
  7. Add in cherry tomatoes, black pepper and soy sauce. Fry till fragrant.
    加入樱桃西红柿、黑胡椒和生抽。翻炒出味。
  8. Baked Mushrooms 烘烤蘑菇:

  9. Season the king oyster mushrooms with olive oil, sesame oil, soy sauce, mushroom sauce and pepper. Chill for 2 hours.
    用橄榄油、芝麻油、生抽、蘑菇酱汁和胡椒粉来调味杏鲍菇。冷藏2小时。
  10. Lay the mushroom strips on a tray lined with baking paper and bake for 45 mins. Flip the mushrooms every 20 mins.
    将蘑菇条放在铺有烘焙纸的烤盘上烤45分钟。每20分钟翻面一次。
  11. Plating 摆盘:

  12. Plate the rice, capsicums, brussel sprouts and baked mushrooms on a plate. Enjoy!
    将米饭、辣椒、球芽甘蓝和烘烤过的蘑菇装盘。享受美味!

Nutrients per serving 每份营养
Energy 能量: 357 kcal 千卡
Protein 蛋白质: 8.3 g 克
Fat (Saturated Fat) 脂肪(饱和脂肪): 15.4 g 克 (2.3 g 克)
Carbohydrate 碳水化合物: 44.6g 克
Sodium 钠: 675 mg 毫克
Dietary fibre 膳食纤维: 6.8 g 克