煙三文魚漢堡包厚多士 Smoke salmon burger french toast|美味食譜

煙三文魚漢堡包厚多士 Smoke salmon burger french toast|美味食譜,美味食譜大收集,小吃美食輕鬆動手做!料理是一件幸福的事,感謝網路上每一位分享美食的好朋友!
食譜出處

煙三文魚漢堡包厚多士 

今次想介紹一個簡單又好吃的漢堡做法

今次採用全麥漢堡包, 全麥的麵包能為我們提供纖維,幫助我們腸臟健康, 更能為我們提供飽腹感:)。蔬菜方面選用了菠菜,菠菜是其中一種最有營養的蔬菜。 相比起生菜, 菠菜的維他命C和b6 是生菜的兩倍, 而葉酸和維他命K更是生菜的五倍。 除了菠菜,還有蕃茄胡蘿蔔和洋蔥, 能為我們提供維他命A, 維他命c,維他命E,鉀和鎂等等。 

魚類能為我們提供omega3 ,蛋白質和維他命。 研究指出每星期吃魚二至三次,能有助減低慢性疾病的風險。但煙三文魚的鈉含量比較多, 如果進食過多鈉,可能會增加高血壓和心臟病的風險,所以建議盡量選用新鮮海產食物。 如果食材中有煙三文魚,就不要在煮食過程中加添鹽作調味。(因為的主要成份是氯化鈉)

食譜將會是中英文對照:)喜歡的請給我訂閱,留言或者轉發吧:)

Today I would like to teach you how to make this smoke salmon burger french toast 🙂

Let’s talk about the ingredients first:) 

1) Choose the whole meal burger as it is the high fibre option that is good for our bowel .High fibre food takes longer to digest, thus it can make you feel full longer on fewer calories. 

2) choose spinach instead of lettuce .Spinach is one of the healthiest leafy greens. Spinach has approximately twice the amount of vitamins C and B6 compared to lettuce. Spinach also has four to five times more folate and vitamin K than lettuce.

3) Fill yourself up with veggies: Vegetables are low in energy and very nutritious . This recipe also includes tomatoes, onions and carrots. They can provide us vitamin A,C, E and potassium etc.

4) Compared to red meat, fishes have less bad fat but they are high in Omega 3 fatty acids, protein, iodine, vitamin B12 etc. We suggest you to have at least 2 serves of fish per week which can help you to  reduce the risk of heart diseases.  However, smoke salmon  is high in sodium. High sodium intake might increase your risk of high blood pressure and heart disease. We perfer the fresh fish rather than the processed fish. If you have smoke fish, please avoid other sources of sodium at the same meal, such as salt  or pickles. 

For more information,

– Email: kaiyi629@hotmail.com

– Instagram @dietitian_kaiyi

– Facebook @dietitian kaiyi

 

 

 

 

 

訣竅提示

簡單快捷又好好味,不妨一試啊

 

Easy but yummy!!! Try it!!!

食後感想

KaiYi Chui – 澳洲註冊營養師 (APD)

– 國際認可執業資格

– 推廣健康飲食, 食物及營養的諮詢, 飲食建議及營養治療, 設計餐單( 糖尿病、腎病、高膽固醇、過胖、胃口不佳、營養不良、腸胃不適等), 餐單評估, 運動營養, 健康煮食等

– 熱愛旅遊, 分享異國食物資訊

– 機構及個人服務,營養講座、工作坊,健康飲食諮詢- Email: kaiyi629@hotmail.com

– Instagram @dietitian_kaiyi

– Facebook @dietitian kaiyi

 

KaiYi Chui – Australia Registered Dietitian (APD)

– Provides easy meal ideas and nutritional information 

– Healthy eating, dietary advice and healthy cooking etc.

– Foodie & traveller ~ travels and eats around the world

-Fluent in 3 different languages: English, Cantonese and Mandarine

– Email: kaiyi629@hotmail.com

– Instagram @dietitian_kaiyi

– Facebook @dietitian kaiyi

預備食材

  1. 預備食材 食材- 2人份量 – Ingredients for 2 peple

  2. Smoke salmon煙三文魚 2 slices /2片

  3. Wholemeal mini burger全麥迷你漢堡 4

  4. shredded cheese 切碎的芝士 —-

  5. Spinach菠菜 2 cups

  6. Carrot 胡蘿蔔 1

  7. tomato番茄 2

  8. Onion洋蔥 1

  9. Egg蛋 1

  10. Pepper 胡椒 適量 ( 1-2 tsp)

  11. Olive oil 橄欖油

  12. 預備食材 食材- 2人份量 – Ingredients for 2 peple

煙三文魚漢堡包厚多士 Smoke salmon burger french toast

準備好所有的食材 Prepare all of the ingredients

煙三文魚漢堡包厚多士 Smoke salmon burger french toast

準備好所有的食材, 洗菠菜,然後放在一邊 Prepare all of the ingredients, Wash the spinach and set aside 

煙三文魚漢堡包厚多士 Smoke salmon burger french toast

燒熱油鑊,加入橄欖油, 和洋蔥, ,煮好然後放在一邊 Heat up the olive oil in the fry pan. Add the chopped  onion  Cook well then set aside

煙三文魚漢堡包厚多士 Smoke salmon burger french toast

燒熱油鑊,加入橄欖油和煙三文魚, 煮好然後放在一邊 Heat up the olive oil in the fry pan. Add smoke salmon  Cook well then set aside

煙三文魚漢堡包厚多士 Smoke salmon burger french toast

在全麥迷你漢堡 上切一個正方形 cut a square hole in the mini burger 

煙三文魚漢堡包厚多士 Smoke salmon burger french toast

加入洋蔥,芝士,菠菜,番茄和煙熏三文魚  Add in onion, cheese, spinach, tomato and smoke salmon 

煙三文魚漢堡包厚多士 Smoke salmon burger french toast

把麵包蓋放回去 Add the bread lid back 

煙三文魚漢堡包厚多士 Smoke salmon burger french toast

黏上蛋汁 dip the burgers into egg wash

煙三文魚漢堡包厚多士 Smoke salmon burger french toast

燒熱油鑊,加入迷你漢堡 Heat up in the fry pan.

煙三文魚漢堡包厚多士 Smoke salmon burger french toast

也加熱兩側 heat up the sides as well 

煙三文魚漢堡包厚多士 Smoke salmon burger french toast

配蔬菜食用.  Serve it  with vegetable.

煙三文魚漢堡包厚多士 Smoke salmon burger french toast

加入胡椒粉 Add the pepper 完。 ^~^ Done!!! Enjoy!!!  😀

食譜出處

卡卡生活擁有最豐富食譜分享、美食紀錄,提供喜愛美食的大家一個完整資訊分享及互動的平台。

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