美味高蛋白蔬食食譜 💓醬燒茄子雞蛋燴豆腐藜麥飯 vegetarian high-protein recipe: Soy-fry eggplants stew tofu with eggs and quinoa rice . 有沒有人和我一樣熱愛茄子軟爛口感？😻今天May成功研發出一道健康版麻婆豆腐的「醬燒茄子雞蛋燴豆腐」這道改良版食譜👉🏻沒有加豆瓣醬和太白粉! 以少油、少調味的方式烹煮，熱量減低、無肉也可以美味又營養可口❤️ . 食材(1-2人份): 蒜頭&辣椒適量、洋蔥半顆切絲、綠蔥切段、雞蛋兩顆、茄子一條切小塊、番茄一顆切小塊、嫩豆腐1/2-1盒。調味料：醬油一大匙、米酒半匙、水20cc . 步驟：平底鍋倒少許油先將蛋液炒至半熟凝固狀盛起備用。原鍋倒一匙油，爆香蒜頭辣椒，炒香洋蔥、綠蔥段。 . 接著加入茄子和半碗水，蓋鍋蓋悶煮至軟，打開鍋蓋，加入蕃茄塊、嫩豆腐、炒蛋，倒入醬汁拌勻小火燉煮約5-8分鐘煮至收汁上色，灑上白胡椒粉、淋一匙麻油增添香氣☺️ . 搭配半碗藜麥飯(藜麥+白米加水電鍋煮熟) 最後淋上辣油～軟爛好吃的茄子佐醬燒雞蛋嫩豆腐，蛋白質&纖維滿滿，超級幸福好吃😋 更多蔬食食譜在 #mayfitbowl🌱 . [method] Beat 2 eggs into a bowl. On the frying pan, pour eggs and fry until solid. Save for later. Then continue to sauté chili & garlic, fry together with onions. Add eggplants slices with some water. Cover it and wait for a while. Next, add into tofu, scrambled eggs, tomatoes with self-made sauce ( 1 tbsp soy sauce + 1/2 tbsp rice wine + 15cc water). Stew for 5-8min at low heat until the sauce thickened. Sprinkle pepper, and drizzle on 1 tsp of sesame oil. Serve immediately with 1/2 bowl of quinoa rice. Enjoy!! . For more healthy recipes, check out #mayfitbowl #healthylifestyle#vegetarianrecipes#fitnessmeal#healthyeating#台北#健康#美味#蔬食#高蛋白#食譜#料理

[簡易食譜] 氣炸蔬食高蛋白料理: 南瓜豆腐花椰起司焗蛋 😋Vegetarian high-protein meal: Pumpkin and tofu cheesy baked eggs . 好久沒跟大家分享蔬食料理了～😌最近May成功研發出這道無肉的高蛋白料理，食材都很易取得、低成本、營養美味！料理新手也可以跟著做做看⬇️ . 食材：板豆腐先以廚房紙巾包住用重物壓住使水分滲出，切1/2後切小塊、南瓜切小塊(可保留皮)、花椰菜切小朵洗淨、低脂起司一片、雞蛋2-3顆、紅蘿蔔絲(不敢吃紅蘿蔔的話可省略) 步驟1: 先將切塊的板豆腐和南瓜一起放入氣炸鍋氣炸約180度6分鐘至表面金黃取出。雞蛋打入碗中，加一匙醬油混合。 步驟2: 在碗中放入豆腐、南瓜、花椰菜、紅蘿蔔絲，均勻倒入蛋液，在表面鋪上起司塊。氣炸170-180度約13-15分鐘確認蛋液熟了後即可取出享用！ . 使用「二段式氣炸」讓食材酥脆、香氣四溢！ 帶有起司香的焗蛋，搭配甜甜軟爛的南瓜和高蛋白質的豆腐，敲好吃😍（一份約370大卡，30克蛋白質) . ⚠️備註：家裡只有烤箱的話也ok😉可以用一樣的作法，但要記得先預熱烤箱，烘烤時間比起氣炸可能需要較久一些哦 . 宅在家的時候～跟著May做美味的健康料理吧! 更多簡易食譜在 #mayfitbowl (我使用的是飛利浦的健康氣炸鍋🙃 . [method] Press the tofu with a weighted object. Cut the tofu and pumpkin into small cubes. Firstly, Air-fry the tofu and pumpkin at 180c for 6 min until the surface turns golden brown. . Beat 2 eggs and stir together with 1 tsp of soy sauce. In a separate bowl, add tofu, pumpkin, broccoli and carrots slices. Pour the eggs mixture over and add cheese on top. Air-fry at 180c for 13-15min. Enjoy!(You can also use oven to replace the air-fryer if you don’t have one :) . Follow #mayfitbowl for more healthy and yummy reicpes! #fitnesslifestyle#healthymeal#vegetarian#healthyrecipes#foodlover#台北#健康#美味#蔬食#高蛋白#食譜

氣炸鍋簡易食譜😍義式番茄蒜味手撕雞佐氣炸南瓜與櫛瓜 Air-fryer easy recipe : tomatoes and garlic shredded chicken breast with pumpkin and zucchini. . 最近May新研發的氣炸鍋食譜，簡單美味！😍昨天在限動分享詢問度意外高，不藏私的來跟大家示範作法🤗料理新手&懶人都可以來試看看⬇️ . 食材：雞胸一片、小番茄一把、蒜頭1-2顆、南瓜1/4顆切片、櫛瓜半條切片。調味料：鹽胡椒、義式香料、紅椒粉、橄欖油。 . 步驟1.將雞胸以鹽胡椒、義式香料一匙、紅椒粉一匙、橄欖油1小匙均勻按摩醃製1-2小時使之入味（也可以冷藏一個晚上） . 步驟2. 在氣炸鍋下層放置南瓜片和櫛瓜片，撒點鹽胡椒、紅椒粉、義式香料粉、噴上橄欖油。上層在烘焙紙上放置醃製好的雞胸+一把小番茄，氣炸180度約14-16分鐘完成✅ . 雞胸確認熟了後，以叉子撥成絲，和軟爛的番茄拌在一起，完成濃郁香甜、低熱量高蛋白質的番茄手撕雞💕營養滿分💯適合當懶人便當菜！👌🤤 . 備註：蔬菜也可以換成自己喜歡的蔬菜。 香料是為了使香氣更突出，家裡只有大蒜、鹽胡椒也可以的👌 . 我用的是飛利浦氣炸鍋～爆炸好用👍👍最近入手的，之後有更多料理教學會在yt影片分享❤️ . Marinate the chicken breast with salt, pepper, Italian seasoning, paprika powder, olive oil and garlic minces. Sit for 1-2 hrs.( or fridge overnight) . Cut pumpkin and zucchini into bite-sized pieces. Sprinkle some salt and pepper, Italian seasoning on the top. On the baking sheet, line the chicken breast with tomatoes. Air-fry at 180C for around 15min. . Make sure the chicken is cooked through. Then use a fork to shred the chicken. Stir well with tomatoes. Enjoy this high-protein and nutritious meal ! #mayfitbowl . #healthyrecipe#fitnessmeal#fitnesslifestyle#台北#健康#氣炸#美味#高蛋白#食譜