体重不断飙高，想不想吃得健康的同时体重也可以维持在理想的数字呢？那怎么办才好？不用只吃菜也可以达到不错的效果，你想不想试一试呢？其实吃的得健康才最重要，所谓吃的健康不是完全不吃肉，而是要吃的均匀才对。试一试这些食谱就知道了。
Always getting headache for weight gaining problem? Is there any method that allow us to eat healthy and happily without having to worry about weight gaining problem? Of course! Many people misunderstood diet menu as all fibre menu, which is a wrong concept. Balanced diet is the key! Let’s check out these recipes below and see how to eat healthy!
这是富有低碳水化合物食谱，由于花椰菜被切碎来代替饭，所以这道菜里没含任何谷物。这道菜是非常有营养的。这也是其中一道可以快速烹饪的也不需要太多的时间。来看看怎样煮出这道美味有能减肥的食谱吧！Cauliflower Fried Rice (for 3-4) 花椰菜饭（3-4人份）
This Cauliflower Fried Rice is rich in carbohydrates although there’s no rice in this dish, as the cauliflower is used to replace rice. Less starch consumed but it still provides carbs needed by our bodies, how awesome? Fast and easy to prepare, this recipe is sufficient for 3-4 pax.
Ingredient and Portion | 材料与份量：Half a head of Cauliflower | 花椰菜 1半, 2 clove of Garlic, minced | 大蒜 2瓣，切碎, 1 small Carrot, finely diced | 胡萝卜 1 （小），切块, 1 stick Celery, finely diced | 芹菜 1 枝，切块, Small amount of Red cabbage, finely diced | 紫色包心菜 少许，切块, 1 bunch Asparagus, cut into bite size pieces (half lengthwise if the stalk is thick) | 芦笋 1串，切段（如果茎粗可切成两半）, 2 Egg | 鸡蛋 2粒, Pinch of Salt and Pepper | 盐和胡椒 少许, 2 tablespoon Heinz Ketchup | Heinz番茄酱 2 汤匙, 1 tablespoon Light Soy Sauce | 生抽 1 汤匙, 100g Large Prawns, de-shelled and deveined | 大虾 100克，去壳和去内脏, Coriander for garnish | 香菜 装饰
Method | 煮法:
1. Cut or tear the florets by hand, remove excess moisture and blend in food processor or blender until resembling rice. If you don't have a blender or food processor, you can also finely chop the cauliflower by hand.
用手切或撕开花椰菜，用食物处理器去搅拌到米粒状。如果没有食物处理器，也可以用手把花椰菜切碎。
2. Heat oil in pan and first sauté the prawns until cooked, remove and set aside until needed.
将平底锅里的油加热然后把虾煎到刚熟，再把虾捞出放置到一旁待用。
3. Add garlic, celery and carrot and stir fry for a minute until fragrant. Set aside and add cauliflower, red cabbage and asparagus. Add Heinz Ketchup and Soy sauce and stir well. Cook for 2-3 minutes then make a well in the middle. Beat egg and pour in the pan to cook until set.
加入大蒜、芹菜和胡萝卜，翻炒大约1分钟直到芳香。把全部推去一旁再加入花椰菜、紫色包心菜和芦笋，反复炒均匀。煮大约2-3分钟，然后在锅中做个小圈，把蛋倒入平底锅里煮至刚熟。
4. Add the prawns back in and mix well. Plate up and garnish with coriander.
把刚才的虾倒入和混合好就可盛上，用香菜来装饰。
通常简单的菜肴就是幸福的根源，就如这道香焖鸡腿，不但可温暖心，还可暖胃呢，只因简单就是美味。
Sometimes the simplest dish is the most delicious dish, just like this Braised Chicken Drumsticks recipe, easy and yummy!
Ingredient and Portion | 材料与份量:2 tablespoons olive oil | 2汤匙 橄榄油, 2 stalks Celery, cut into bite-size pieces | 2枝 芹菜， 切粒, 1 Carrot, peeled, cut into bite-size pieces | 1萝卜，削皮， 切粒, 3 Streaky Bacon, sliced | 3片 培根，切片, 1 small Onion, chopped | 1粒 洋葱，切碎, 3-4 cloves Garlic, finely chopped | 3-4瓣 蒜头，切碎, Salt and freshly ground black pepper | 盐和新磨的黑胡椒粉, 200ml Heinz Chicken Broth | 200毫升 Heinz鸡汤, 1 teaspoon dried Oregano | 1茶匙 干牛至, 1 tablespoon tomato paste | 1汤匙 番茄酱, 1 bay leaf | 1月桂叶, 1 teaspoon Paprika | 1茶匙 红辣椒, 500g Chicken Drumsticks (about 6) | 500克 鸡腿 （大概6只）, 2 Tomatoes, diced | 2番茄， 切块, 1 tablespoon butter | 1汤匙, 500g Button Mushrooms, quartered | 500克 蘑菇，切1/4, Handful of Parsley leaves, roughly chopped | 少量洋芫荽，切段, Salt and Pepper to taste | 盐和胡椒 调味
Method | 做法:
1. Heat a non-stick pan and sear the chicken drumsticks until golden brown. Remove from pan and set aside.
预热煎锅，放入鸡腿煎至金黄。离锅，待用。
2. Add olive oil and sauté celery, carrot, onion for few minutes, then add the garlic, followed by dried oregano, paprika, tomatoes, tomato paste, bay leaf and chicken broth. Bring to simmer and put the chicken drumsticks back in. Reduce heat to low and simmer for about 30 minutes, stirring occasionally.
倒入橄榄油，然后加入芹菜、萝卜、洋葱炒大概几分钟，接下来加入牛至、红辣椒、番茄、番茄酱、月桂叶和鸡汤。放入鸡腿开始焖煮至滚后，转小火焖煮大概30分钟，期间要偶尔搅拌。
3. When the liquid has reduced to a stew consistency, remove the bay leaf, and cook for 5 minutes. In another pan, add butter and olive oil, sautéed the mushrooms until golden brown, and then add to the chicken mixture.
当汤汁开始浓稠，把月桂叶选出来，然后再焖煮多5分钟。使用新的热锅，倒入牛油和橄榄油后，加入蘑菇翻炒至金黄，然后加入煮好的焖鸡腿里就完成了。
健康食谱不一定是乏味的，在不到15分钟内，就能准备出一道营养丰富的菜色，味道和餐厅差不多的，你会考虑煮吗？三文鱼是最方便的料理了，而且三分熟的三文鱼口感最佳。
Is it possible to prepare a healthy and delicious salmon dish within 15 minutes? Why not you try doing it? Here’s the recipe!
Ingredient and Portion | 材料与份量:1 Salmon Fillet, skin on / 三文鱼片 1片，带皮, 2 Tablespoons Heinz BBQ sauce (plus extra for basting) / Heinz烧烤酱 2汤匙（煎的同时也需要）, 100g Green Beans / 青豆 100克, 3 cloves Garlic / 大蒜 3 瓣, Olive Oil / 橄榄油, Salt & Pepper / 盐和胡椒, Lemon / 柠檬
Method | 做法：
1. Marinate Salmon fillet with Heinz BBQ sauce for at least 15 minutes. Season the skin with salt and pepper. Set aside until needed.
用Heinz烧烤酱将三文鱼片腌制至少15分钟。在三文鱼外皮撒上盐和胡椒。放置在一旁，待用。
2. Top and tail the green beans and cut into 3 inch pieces, slice garlic diagonally thinly.
青豆的顶部和尾部切成片为三寸，再将大蒜切成薄片
3. In a heavy pan (or a grill pan), heat olive oil and place Salmon skin down first to cook for 2 minutes without touching. On the other side of pan, add garlic and then sauté the green beans. Flip the salmon over and cook for further 2-3 minutes until your desire doneness. For medium rare, don’t go further than 3 minutes. The green beans will be done around the same time too. Plate the salmon skin side down and apply more BBQ sauce if needed. Serve immediately.
在一个平底锅（平底烤锅），将橄榄油加热，然后把三文鱼皮朝下先煎2分钟，不需翻动。在锅的另一边，加入大蒜后再煎青豆。翻转三文鱼，然后再煮2-3分钟，直到你觉得已熟。对于三分熟的三文鱼，别煎超过3分钟。青豆将大约与三文鱼同时完成。如果需要的话，把三文鱼代皮的地方朝下摆放，然后再抹上更多的烧烤酱。即可享用。
1. 鲜虾芦笋炒花椰菜饭食谱
This Cauliflower Fried Rice is rich in carbohydrates although there’s no rice in this dish, as the cauliflower is used to replace rice. Less starch consumed but it still provides carbs needed by our bodies, how awesome? Fast and easy to prepare, this recipe is sufficient for 3-4 pax.
Ingredient and Portion | 材料与份量：Half a head of Cauliflower | 花椰菜 1半, 2 clove of Garlic, minced | 大蒜 2瓣，切碎, 1 small Carrot, finely diced | 胡萝卜 1 （小），切块, 1 stick Celery, finely diced | 芹菜 1 枝，切块, Small amount of Red cabbage, finely diced | 紫色包心菜 少许，切块, 1 bunch Asparagus, cut into bite size pieces (half lengthwise if the stalk is thick) | 芦笋 1串，切段（如果茎粗可切成两半）, 2 Egg | 鸡蛋 2粒, Pinch of Salt and Pepper | 盐和胡椒 少许, 2 tablespoon Heinz Ketchup | Heinz番茄酱 2 汤匙, 1 tablespoon Light Soy Sauce | 生抽 1 汤匙, 100g Large Prawns, de-shelled and deveined | 大虾 100克，去壳和去内脏, Coriander for garnish | 香菜 装饰
Method | 煮法:
1. Cut or tear the florets by hand, remove excess moisture and blend in food processor or blender until resembling rice. If you don't have a blender or food processor, you can also finely chop the cauliflower by hand.
用手切或撕开花椰菜，用食物处理器去搅拌到米粒状。如果没有食物处理器，也可以用手把花椰菜切碎。
2. Heat oil in pan and first sauté the prawns until cooked, remove and set aside until needed.
将平底锅里的油加热然后把虾煎到刚熟，再把虾捞出放置到一旁待用。
3. Add garlic, celery and carrot and stir fry for a minute until fragrant. Set aside and add cauliflower, red cabbage and asparagus. Add Heinz Ketchup and Soy sauce and stir well. Cook for 2-3 minutes then make a well in the middle. Beat egg and pour in the pan to cook until set.
加入大蒜、芹菜和胡萝卜，翻炒大约1分钟直到芳香。把全部推去一旁再加入花椰菜、紫色包心菜和芦笋，反复炒均匀。煮大约2-3分钟，然后在锅中做个小圈，把蛋倒入平底锅里煮至刚熟。
4. Add the prawns back in and mix well. Plate up and garnish with coriander.
把刚才的虾倒入和混合好就可盛上，用香菜来装饰。
2. 香焖鸡腿食谱
Sometimes the simplest dish is the most delicious dish, just like this Braised Chicken Drumsticks recipe, easy and yummy!
Ingredient and Portion | 材料与份量:2 tablespoons olive oil | 2汤匙 橄榄油, 2 stalks Celery, cut into bite-size pieces | 2枝 芹菜， 切粒, 1 Carrot, peeled, cut into bite-size pieces | 1萝卜，削皮， 切粒, 3 Streaky Bacon, sliced | 3片 培根，切片, 1 small Onion, chopped | 1粒 洋葱，切碎, 3-4 cloves Garlic, finely chopped | 3-4瓣 蒜头，切碎, Salt and freshly ground black pepper | 盐和新磨的黑胡椒粉, 200ml Heinz Chicken Broth | 200毫升 Heinz鸡汤, 1 teaspoon dried Oregano | 1茶匙 干牛至, 1 tablespoon tomato paste | 1汤匙 番茄酱, 1 bay leaf | 1月桂叶, 1 teaspoon Paprika | 1茶匙 红辣椒, 500g Chicken Drumsticks (about 6) | 500克 鸡腿 （大概6只）, 2 Tomatoes, diced | 2番茄， 切块, 1 tablespoon butter | 1汤匙, 500g Button Mushrooms, quartered | 500克 蘑菇，切1/4, Handful of Parsley leaves, roughly chopped | 少量洋芫荽，切段, Salt and Pepper to taste | 盐和胡椒 调味
Method | 做法:
1. Heat a non-stick pan and sear the chicken drumsticks until golden brown. Remove from pan and set aside.
预热煎锅，放入鸡腿煎至金黄。离锅，待用。
2. Add olive oil and sauté celery, carrot, onion for few minutes, then add the garlic, followed by dried oregano, paprika, tomatoes, tomato paste, bay leaf and chicken broth. Bring to simmer and put the chicken drumsticks back in. Reduce heat to low and simmer for about 30 minutes, stirring occasionally.
倒入橄榄油，然后加入芹菜、萝卜、洋葱炒大概几分钟，接下来加入牛至、红辣椒、番茄、番茄酱、月桂叶和鸡汤。放入鸡腿开始焖煮至滚后，转小火焖煮大概30分钟，期间要偶尔搅拌。
3. When the liquid has reduced to a stew consistency, remove the bay leaf, and cook for 5 minutes. In another pan, add butter and olive oil, sautéed the mushrooms until golden brown, and then add to the chicken mixture.
当汤汁开始浓稠，把月桂叶选出来，然后再焖煮多5分钟。使用新的热锅，倒入牛油和橄榄油后，加入蘑菇翻炒至金黄，然后加入煮好的焖鸡腿里就完成了。
3. 蒜香青豆三文鱼食谱
Is it possible to prepare a healthy and delicious salmon dish within 15 minutes? Why not you try doing it? Here’s the recipe!
Ingredient and Portion | 材料与份量:1 Salmon Fillet, skin on / 三文鱼片 1片，带皮, 2 Tablespoons Heinz BBQ sauce (plus extra for basting) / Heinz烧烤酱 2汤匙（煎的同时也需要）, 100g Green Beans / 青豆 100克, 3 cloves Garlic / 大蒜 3 瓣, Olive Oil / 橄榄油, Salt & Pepper / 盐和胡椒, Lemon / 柠檬
Method | 做法：
1. Marinate Salmon fillet with Heinz BBQ sauce for at least 15 minutes. Season the skin with salt and pepper. Set aside until needed.
用Heinz烧烤酱将三文鱼片腌制至少15分钟。在三文鱼外皮撒上盐和胡椒。放置在一旁，待用。
2. Top and tail the green beans and cut into 3 inch pieces, slice garlic diagonally thinly.
青豆的顶部和尾部切成片为三寸，再将大蒜切成薄片
3. In a heavy pan (or a grill pan), heat olive oil and place Salmon skin down first to cook for 2 minutes without touching. On the other side of pan, add garlic and then sauté the green beans. Flip the salmon over and cook for further 2-3 minutes until your desire doneness. For medium rare, don’t go further than 3 minutes. The green beans will be done around the same time too. Plate the salmon skin side down and apply more BBQ sauce if needed. Serve immediately.
在一个平底锅（平底烤锅），将橄榄油加热，然后把三文鱼皮朝下先煎2分钟，不需翻动。在锅的另一边，加入大蒜后再煎青豆。翻转三文鱼，然后再煮2-3分钟，直到你觉得已熟。对于三分熟的三文鱼，别煎超过3分钟。青豆将大约与三文鱼同时完成。如果需要的话，把三文鱼代皮的地方朝下摆放，然后再抹上更多的烧烤酱。即可享用。
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