營養師黃凱詩的生活點滴

2011年1月25日星期二

步步高陞

又係營養IQ題開估的時間了~

多謝大家的參與啦!要大家久等久等,真不好意思! 看過大家的答案,今次進步多了,不枉我平日在專欄、電台及網誌同大家分享分享的苦心,簡直係老懷安慰~~

新年又到,如果再不了解吓糕點的營養價值,我擔心大家真係過肥年囉!所以今日就同大家研究吓新年其中一位主角--糕點。

好啦! 重複吓今日的問題先,新年最常見的糕點包括椰汁年糕、蘿蔔糕、馬蹄糕及芋頭糕,若果進食份量一樣,用同一份量油去煎,而且材料是適中標準的,即是芋頭糕同蘿蔔糕都係用坊間最正常份量去做,佢哋嘅熱量由高至低應該點排?

我唔再賣關子喇~都係用100克去計,最高熱量係椰汁年糕241卡>芋頭糕171卡>蘿蔔糕135卡>馬蹄糕118卡。

點解呢?教大家去分析先,可能大家會覺得蘿蔔糕同芋頭糕都有臘味,而臘味脂肪高唔係應該最高咩?但記住啦!另一個要考慮的因素,係份量比例問題,年糕的主要材料係糖糖同糖囉~椰汁年糕仲要有椰汁,所以佢當選最肥年糕係實至名歸,跟住就要睇吓蘿蔔糕同芋頭糕,其實大家嘅做法可以話係差唔多,不過只係睇材料屬於邊個食物組別就可以分高低,蘿蔔糕的主要材料係蘿蔔,蘿蔔屬於蔬菜,芋頭屬於五穀,點樣計都一定係蘿蔔低熱量D啦!好喇! 最低熱量就係馬蹄啦! 佢纖維高熱量低,雖然都有加糖,但由於馬蹄本身有少少清甜,而且佢有無臘味,所以佢係最低卡的。

大家咁叻,送大家一個由尚營坊營養師Nicole親自研製的低卡足料蘿蔔糕俾大家過年啦!


元貝運財蘿蔔糕
材料 (1x6.5”底份量, 約6人份量):
白蘿蔔 2斤 (1200克)
粘米粉 125克
粟粉 1湯匙
香菇 10顆
乾貝 10顆
蝦米 15顆
油 2茶匙
蠔油 3湯匙
胡椒粉 2茶匙
蔥粒 1湯匙

做法:
1. 把蘿蔔刨成絲,留著蘿蔔滲出的水備用。
2. 乾貝及蝦米泡水約15分鐘後蒸約二十分鐘,把乾貝撕成絲,留下乾貝水備用。
3. 燒熱鑊,下油,加入蘿蔔絲並炒至軟身,熄火後加入蠔油及三湯匙乾貝水。
4. 燒熱鑊,下油,炒香香菇粒、乾貝絲及蝦米,加入蘿蔔絲並拌勻,下胡椒粉調味,即成蘿蔔糕餡料。
5. 拌勻粘米粉和粟粉,隔著篩子慢慢加進蘿蔔糕餡料內拌勻。
6. 把所有材料倒入已掃油之糕盤內,隔水蒸約四十分鐘,最後加上蔥花點綴。

19 則留言:

Starry 說...

咁呢個6人份量既蘿蔔糕食完一人份量會有幾多卡?

Lam 說...

咁紅棗糕係咪個道理都同馬蹄糕一樣唔多肥架?

匿名 說...

來這裡真係好多嘢學!所以我日日到處一遊,你加油呀!雖然知你好忙但要小心身體呀!Lo

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而家有耐熱的微波爐蒸糕盆,咪唔使先抺油囉

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