《減糖家常菜》是2021年江西科學技術出版社出版的圖書。
基本介紹
- 中文名：減糖家常菜
- 作者：紫安,快讀慢活編輯部
- 出版時間：2021年
- 出版社：江西科學技術出版社
- ISBN：9787539076751
- 類別：家常菜
- 開本：16 開
- 裝幀：軟精裝
內容簡介,圖書目錄,作者簡介,
內容簡介
近年來，“減糖飲食”作為一種健康的飲食生活方式，走上了中國人的餐桌。
本書從中國人的日常飲食習慣出發，共分享了165個減糖家常食譜，包含35個減糖早餐、65個減糖午餐、50個減糖晚餐、5款減糖醬汁、5款減糖甜點和5款減糖飲品，讓你不再為一日三餐吃什麼而煩惱。食譜不但種類豐富而且操作簡單，飽腹的同時又能大飽口福，健康、吃不胖，更適合你的“中國胃”！只要一點點小小的改變，就能讓你用自己熟悉的食物、熟悉的烹飪方式，養成健康的飲食習慣。
讓減糖飲食成為日常，全家人一起吃出好身材，“減”出好身體！
圖書目錄
PART 1 減糖飲食的基礎知識
飲食習慣與身體健康息息相關 ....................................... 2
糖——甜蜜的陷阱 ........................................................... 4
日常生活中的“高糖炸彈” ........................................... 6
攝入過量糖的危害 ..........................................................10
減糖飲食的益處 ..............................................................12
從一日三餐，開啟減糖飲食 ..........................................14
減糖早餐的飲食要點 ......................................................20
減糖午餐的飲食要點 ......................................................22
減糖晚餐的飲食要點 ......................................................24
PART 2 減糖早餐
傳統早餐
鮮蝦餛飩 ......................................................................... 28
素蒸餃 ............................................................................. 29
口蘑蛋卷 ......................................................................... 30
煎餃抱蛋 ......................................................................... 31
西葫蘆蛋餅 ..................................................................... 32
秋葵煎蛋 ......................................................................... 33
蘿蔔絲蝦米包子 ............................................................. 34
蔬菜雞肉全麥卷餅 ......................................................... 35
雞湯麵 ............................................................................. 36
創意早餐
乳酪蔬菜雞蛋餅 ............................................................. 37
鮪魚飯糰 ..................................................................... 38
水波蛋蘆筍培根沙拉 ..................................................... 39
培根雞蛋馬芬 ................................................................. 40
蔬菜培根開放式三明治 ................................................. 41
牛油果番茄開放式三明治 ............................................. 42
蔬菜三明治 ..................................................................... 43
菠菜火腿全麥三明治 ..................................................... 44
藜麥南瓜熱沙拉 ............................................................. 45
優酪乳水果麥片 ................................................................. 46
乳酪菠菜烘蛋 ................................................................. 47
香煎三文魚 ..................................................................... 48
蛋包菜.............................................................................. 49
蔬菜歐姆蛋 ..................................................................... 50
蘆筍魚餅 ......................................................................... 51
減糖小菜
涼拌雞蛋菠菜 ................................................................. 52
煎西葫蘆 ......................................................................... 53
香菇炒青菜 ..................................................................... 54
雞蛋炒西藍花 ................................................................. 55
涼拌紫甘藍 ..................................................................... 56
鹵鷹嘴豆 ......................................................................... 57
紫蘇炒黃瓜 ..................................................................... 58
培根蘆筍卷 ..................................................................... 59
糟毛豆 ............................................................................. 60
香煎蘆筍 ......................................................................... 61
酸辣魔芋絲...................................................................... 62
PART 3 減糖午餐
減糖主菜
蘿蔔燉牛腩 ..................................................................... 64
蒜香烤雞翅 ..................................................................... 65
醬鴨腿 ............................................................................. 66
滷牛肉 ............................................................................. 67
魔芋絲拌蝦仁 ................................................................. 68
香菇燉雞翅 ..................................................................... 69
口水雞 ............................................................................. 70
橄欖菜炒豆角 ................................................................. 71
鍋塌豆腐.......................................................................... 72
烤青花魚 ......................................................................... 73
黑椒洋蔥炒肥牛 ............................................................. 74
筍乾蒸雞腿肉 ................................................................. 75
鯽魚蒸蛋 ......................................................................... 76
蝦仁燒冬瓜 ..................................................................... 77
排骨燒鵪鶉蛋 ................................................................. 78
蒜泥白肉 ......................................................................... 79
茄子燒豆角 ..................................................................... 80
雞絲杏鮑菇 ..................................................................... 81
花雕肋排 ......................................................................... 82
豆豉蒸排骨 ..................................................................... 83
絲瓜蒸蝦仁 ..................................................................... 84
蒜香排骨 ......................................................................... 85
青椒回鍋肉 ..................................................................... 86
涼拌牛肉 ......................................................................... 87
番茄牛腩 ......................................................................... 88
凍豆腐娃娃菜煲 ............................................................. 89
釀苦瓜 ............................................................................. 90
釀尖椒 ............................................................................. 91
尖椒鹽煎肉 ..................................................................... 92
元寶茄子 ......................................................................... 93
薑母鴨 ............................................................................. 94
小炒雞腿肉 ..................................................................... 95
鹹蒸雞腿 ......................................................................... 96
釀豆腐 ............................................................................. 97
木須肉 ............................................................................. 98
梅乾菜燒肉...................................................................... 99
減糖副菜
炒合菜 ........................................................................... 100
芥末秋葵 ....................................................................... 101
剁椒蒸茄子 ................................................................... 102
三杯杏鮑菇 ................................................................... 103
球生菜雞肉卷 ............................................................... 104
乾煸豆角........................................................................ 105
蚝油西藍花.................................................................... 106
芝麻醬拌三絲 ............................................................... 107
鹽煎秋葵 ....................................................................... 108
糟鳳爪 ........................................................................... 109
蒜拌茄子 ....................................................................... 110
肉臊拌豆腐 ................................................................... 111
金沙西葫蘆 ................................................................... 112
芝麻醬秋葵 ................................................................... 113
04
蒜泥蒸豇豆 ....................................................................114
薑汁菠菜 ....................................................................... 115
口水萵筍片 ................................................................... 116
蔥油腐竹撈芥菜 ........................................................... 117
青椒炒荷包蛋 ............................................................... 118
秋葵蒸蛋 ....................................................................... 119
茄汁玉子豆腐 ............................................................... 120
減糖湯羹
蘿蔔絲煎蛋湯 ............................................................... 121
芙蓉鮮蔬湯 ................................................................... 122
醃篤鮮 ........................................................................... 123
茶樹菇燉鴨湯 ............................................................... 124
減糖主食
排骨燜糙米飯 ............................................................... 125
雞絲涼麵 ....................................................................... 126
泡菜餅 ........................................................................... 127
培根西藍花炒貝殼面 ................................................... 128
PART 4 減糖晚餐
減糖主菜
大蝦煮蘿蔔絲 ............................................................... 130
萵筍蝦仁 ....................................................................... 131
泰式炒雜菜 ................................................................... 132
蝦仁燴豆腐 ................................................................... 133
毛豆絲瓜煮蝦米 ........................................................... 134
清蒸鱸魚 ....................................................................... 135
豆豉蒜末蒸金鯧魚 ....................................................... 136
醉熟蝦 ........................................................................... 137
番茄豆腐魚 ................................................................... 138
蘆筍炒牛肉 ................................................................... 139
番茄肥牛 ....................................................................... 140
乾煎大黃魚 ................................................................... 141
乾煸花椰菜 ................................................................... 142
橄欖菜豆芽炒肉末 ....................................................... 143
紅燒冬瓜 ....................................................................... 144
節瓜冬粉煲 ................................................................... 145
手撕雞 ............................................................................146
金沙豆角 ....................................................................... 147
橄欖角蒸鯿魚 ............................................................... 148
萵筍炒雞丁 ................................................................... 149
銀芽肉絲 ....................................................................... 150
油燜茭白 ....................................................................... 151
香菇肉片炒芹菜 ........................................................... 152
西芹炒魷魚須 ............................................................... 153
什錦油豆腐 ................................................................... 154
減糖副菜
小炒豆角絲 ................................................................... 155
烤雜菜 ........................................................................... 156
蘆筍百合炒白果 ........................................................... 157
金針菇娃娃菜 ............................................................... 158
蚝油生菜 ....................................................................... 159
杏鮑菇炒魔芋 ............................................................... 160
涼拌三絲 ....................................................................... 161
手撕捲心菜 ................................................................... 162
四喜烤麩 ....................................................................... 163
菠菜拌魔芋絲 ................................................................164
燒雙冬 ........................................................................... 165
清炒茭白絲 ................................................................... 166
清炒紫甘藍 ................................................................... 167
芹菜葉拌蝦米 ............................................................... 168
虎皮尖椒 ....................................................................... 169
尖椒皮蛋 ....................................................................... 170
減糖湯羹
小海鮮冬瓜湯 ............................................................... 171
蘿蔔絲鯽魚湯 ............................................................... 172
蝦滑豆瓣菜湯 ................................................................173
青菜汆芙蓉丸子 ........................................................... 174
絲瓜菌菇湯 ................................................................... 175
海帶排骨湯 ................................................................... 176
減糖主食
菜肉餛飩 ....................................................................... 177
藜麥菜泡飯 ................................................................... 178
冬瓜肉末燕麥湯飯 ........................................................179
減糖醬汁 ........................................................................180
PART 5 減糖甜點、飲品
減糖甜點
檸檬蛋白酥 ................................................................... 184
杏仁曲奇 ....................................................................... 185
朱古力優酪乳冰激凌 ....................................................... 186
桂花紅茶凍 ................................................................... 187
薑汁撞奶 ....................................................................... 188
減糖飲品
百香果檸檬飲 ............................................................... 189
自製減糖奶茶 ............................................................... 190
薄荷檸檬茶 ................................................................... 191
自製希臘優酪乳 ............................................................... 192
蔬菜水果奶昔 ............................................................... 193
作者簡介
紫安
美食生活家、營養師、“紫安的漂流廚房”創始人
個人公眾號：紫安自然生活
她推崇“健康、美味、平衡和愛”的飲食理念，用當地當季的新鮮食材，少的損耗，合理的搭配，展現食物自然的風味，並堅信美食能溫暖人心。
快讀慢活編輯部
“快讀•慢活”致力於陪伴女性終身成長，幫助新一代中國女性成長為更好的自己。從生活到職場，從美容護膚、運動健康到育兒、親職教育、婚姻等各個方面，為中國女性提供更貼心、更實用的知識支持。
