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西蘭花滾粥

夏日用西蘭花搭配煮粥,可以給嬰幼兒豐富的營養素,還能增進生長發育,增強體質,提高免疫能力。

2人份量

材料:
米50g,西蘭花50g,油和鹽少許,清水 800ml

做法:

  1. 西蘭花洗淨後切小 備用
  2. 米浸泡1~2小時,洗淨備用
  3. 清水注入鍋中,加水大火燒開,將米加入,轉小火熬製
  4. 粥濃稠時加入小許油和鹽
  5. 放入西蘭花,煮1~2分鐘即可關火上碗享用。

營養小貼士:
西蘭花性涼,是夏日清熱,健腦,開胃,壯骨的蔬菜。鈣含量比牛奶多,而其維生素C,蛋白質,葉酸等的含量在蔬菜之中是最多及營養十分全面。

小貼士:
西蘭花要用鹽水浸泡10分鐘後再反复沖洗。煲粥時要最後才加入,否則會造成維生素C 大量損失。

 

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(Recipe for 2 people)

materials:
Rice 50g, broccoli 50g, oil & a pinch of salt, clear water 800ml

Preparation:
1) Rinsed Broccoli and cut into small portion
2) Soak rice for 1~2 hours, rinse to clean

Method:
1) Add water into the Soup pot, high heat to bring water to boil, add in rice, turn to low heat (good enough to maintain the bubbling status, this will avoid stick to centre bottom)
2) after about 10 minutes, when see the rice about to melt or water turn to rice milky / thicker
3) Put in broccoli and cook for 1~2 minutes to turn off the stove/heat, let congee sit for 5~10 minutes with cover
4) Enjoy the congee in the bowl.

For favor: Add 1 tablespoon of vegetable oil into congee pot and add salt (personal portion/ favor) per user's bowl

Tips:
- Add oil is for smoothy taste
- Temperature control: Keep water on mild bubbling / semo boil condition will avoide rice stick the bottom; Avoiding circular spin after added in rice, because the circular motion will spin the rice rested on pot's central bottom.

Congee & porride methods:
1) for porridge, is half water & half rice in shape;
2) Cantonese Style: rice is almost melted into water & thickness)

 

蕃茄-生果週
菠蘿素炒飯

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