蕃茄橙汁魚柳 (2人份量) 材料 : 急凍石班魚柳 200 克(5兩) 麵粉 2 茶匙 油 1 茶匙 汁料 : 蕃茄 140 克

Presentation on theme: "蕃茄橙汁魚柳 (2人份量) 材料 : 急凍石班魚柳 200 克(5兩) 麵粉 2 茶匙 油 1 茶匙 汁料 : 蕃茄 140 克"— Presentation transcript:

1 蕃茄橙汁魚柳 (2人份量) 材料 : 急凍石班魚柳 200 克(5兩) 麵粉 2 茶匙 油 1 茶匙 汁料 : 蕃茄 140 克
急凍石班魚柳 200 克(5兩) 麵粉 2 茶匙 油 1 茶匙 汁料 : 蕃茄 克 橙汁 毫升 蒜茸 茶匙 鹽 ¼ 茶匙 糖 /3茶匙 油 ½ 茶匙 做法： 石班魚柳洗淨抹乾，切 4 大件，加入醃料醃 15 分鐘。 蕃茄浸滾水，取出去皮剁成茄茸，待用。 石班魚件沾上少許麵粉 (拍去多餘麵粉) 。 易潔鑊加熱落 1 茶匙油，轉中火，放入魚柳煎至兩邊全熟。 用細煲，中火，下 ½ 茶匙油炒香蒜茸及蕃茄茸，再放入橙汁煮至剩餘 2/3汁液，下鹽和糖，埋獻。淋在魚柳上即可。 營養師意見： 煎魚採用易潔鑊可節省用油。蕃茄和橙汁做配料，可以提供維他命C 。因維他命C受熱便會被破壞，故不宜煮得太久。 醃料 : 鹽 ½ 茶匙 胡椒粉 少許 檸檬汁 1 茶匙 獻水 : 生粉 ½ 茶匙 水 1 湯匙 營養成份 (1人份量): 184 卡路里，19克蛋白質，16克醣份，4克脂肪， 43毫克膽固醇，1克纖維素 律敦治鄧肇堅醫院 營養部

2 Sauté Garoupa in Orange Tomato Sauce (2 Servings)
Ingredients: Frozen garoupa fillet 200g Flour 2 tsps Oil 1 tsp Marinade: Salt ½ tsp White pepper a sprinkle Lemon juice 1 tsp Instructions: Clean the fish fillet and pat dry. Cute into 4 big pieces. Marinate for 15 minutes. Blanch tomatoes and remove skin. Mash. Rub flour onto garoupa pieces. Remove excess flour. Heat nonstick pan; add 1tsp oil. Use medium heat to pan-fry garoupa. Put it in the center of a plate. Use a small saucepan. Add ½ tsp oil; stir-fry crushed garlic and tomatoes over medium heat. Add orange juice and cook until sauce is reduced to 2/3. Add salt, sugar and thickening. Pour sauce onto fillet. Serve. Dietitian’s Tip: Use a nonstick pan to reduce oil in cooking. Tomatoes, together with orange juice, make the sauce refreshing, and provide a good source of vitamin C. Vitamin C is easily destroyed when heated, so cooking time should be kept to a minimum. Nutritional information (per 1 serving): 184 kcal, 19 g protein, 16g carbohydrate, 4g fat, 43mg Cholesterol, 1g dietary fiber Sauce: Tomato g (2 pieces) Orange juice ml Crushed garlic 1 tsp Salt ¼ tsp Sugar /3 tsp Oil ½ tsp Thickening: Cornstarch ½ tsp Water tbsp RTSKH Dietetic Department

3 士多啤梨乳凍(4人份量) 材料 : 士多啤梨醬汁： 士多啤梨 4 粒 士多啤梨 8 粒 原味乳酪 150 毫升 水 130 毫升
士多啤梨 4 粒 原味乳酪 150 毫升 魚膠粉 5 克 (2½ 茶匙) 脫脂奶 240 毫升 水 50 毫升 代糖 6 粒 做法： 將 8 粒士多啤梨及 30 毫升清水攪拌成汁，備用。將50 毫升水煲滾，撒入魚膠粉，煮溶。 將脫脂奶煲至微滾，熄火，加入代糖及魚膠粉溶液，然後再加入 1/3 份士多啤梨醬汁。 待冷卻，加入乳酪攪勻，倒進布丁模型中，放入雪櫃凝固 。 將其餘 2/3 份士多啤梨汁隔渣，用煲盛載，再加入 100 毫升清水，以慢火煲至溶量減半。生粉加清水半湯匙，加入汁中，埋獻，熄火加代糖。 從布丁模倒士多啤梨乳凍，淋上醬汁，再以士多啤梨作裝飾。 營養師意見： 好的甜品菜譜，不單供給多種營養成份且可口。此食譜採用脫脂奶和水果，既有營養，又美味。 營養成份 (1人份量): 65卡路里，5克蛋白質，8克醣份，2克脂肪，1克纖維素 士多啤梨醬汁： 士多啤梨 8 粒 水 130 毫升 生粉 ¼ 茶匙 代糖 2 粒 律敦治鄧肇堅醫院 營養部

4 Strawberry Mousse (4 Servings)
Ingredients: Strawberries 4 Natural yoghurt 150ml Gelatin 5g (2 ½ tsps) Skimmed milk 240ml Water 50ml Artificial sweeteners 6 tablets Instructions: Blend 8 strawberries with 30ml of water. Melt gelatin in 50ml of boiled water. Simmer the skimmed milk, remove from heat and add artificial sweetener, gelatin solution and 1/3 of the strawberry liquid. When cooled, mix in natural yoghurt. Pour mixture into pudding mold. Refrigerate until set. Drain the rest of the strawberry liquid into a sieve to remove skin and seeds. Add 100ml water and simmer in low heat until sauce is reduced to half. Dissolve cornstarch in ½ tbsp water to thicken the sauce. Remove from heat and add artificial sweeteners. Take the mold from fridge. Add the sauce and decorate with 4 strawberries. Serve. Dietitian’s Tip: A good dessert should provide various nutrients apart from being sweet and tasty. This recipe with skimmed milk and fruit is nutritious and delicious. Nutritional information (per 1 serving): 65kcal, 5g protein, 8g carbohydrate, 2g fat, 1g dietary fiber Strawberry sauce： Strawberries Water 130ml Cornstarch ¼ tsp Artificial sweeteners 2 tablets RTSKH Dietetic Department