小漢堡
材料
蓮藕 半個豬肉 半斤
蒜茸 2茶匙
薑粒 1茶匙
調味料
蠔油 1茶匙生抽 1茶匙
鹽 少許
胡椒粉 少許
糖 半茶匙
麻油 少許
水 2茶匙
雞蛋 半隻
生粉 2茶匙
步驟
- 豬肉洗淨抹乾水份，用攪拌機攪成碎，加入薑茸、調味料醃香。
- 先將蓮藕去皮切粒。
- 豬肉碎加入蓮藕拌勻。
- 將豬肉料搓成圓餅型。
- 燒熱鑊煎至金黃色便成。
貼士
- 豬肉想快煮熟，可於煎時下少許水蓋蓋焗3分鐘。
營養顧問話你知
漢堡包相信是不少兒童的至愛，但家長都應該知道快餐店中的漢堡以碎牛肉作為主要材料，配以大量油份作烹調，造成脂肪和卡路里極高的漢堡，多食定必增加兒童肥胖風險。相反，自家製作的漢堡可以控制烹調時油份用量，亦能加入根莖類食物如蓮藕等纖維高的素材，增加兒童攝取根莖類食物的機會。相信蓮藕本身若單一食用不會吸引太多兒童進食，但若果混入在漢堡中的話，營養價值效一般高，更能吸引兒童進食。
營養小TIPS
蓮藕屬水生蔬菜，它們的澱粉質較一般蔬菜高，亦富含纖維、維生素C、鉀、鐵等營養素。要注意的是蓮藕的澱粉質含量高，因此進食時應相對地減少主食類的攝取，避免能量過剩和澱粉質過多。外國有研究表明攝取過多精制澱粉質(如白飯、白麵包等)會增加血液中三酸甘油脂的水平，大大地提升血液黏度，增加患上動脈粥樣硬化和腦中風之風險。
Mini Burgers
Ingredients
Lotus root ½ piecePork ½ Kg
Garlic (smashed) 2 tea spoons
Ginger (diced) 1 tea spoon
Seasoning for marinating
Oyster sauce 1 tea spoonSoya sauce 1 tea spoon
Salt a pinch
Pepper a pinch
Sugar ½ tea spoon
Sesame oil a little
Water 2 tea spoons
Egg ½
Corn flour 2 tea spoons
Steps
- Wash and dry the pork. Mince the pork with a blender. Marinate the meat with the smashed garlic and seasoning.
- Clean and peel the lotus root. Then cut it into small cubes.
- Mix the lotus root cubes with the minced pork.
- Mould the mixture into a round-flat biscuit.
- Fry the biscuit in a pan. When both sides are golden, it can be served.
Tips
- If you want the pork to be cooked up faster, add some water into the frying pan, cover it with a lid and let it steam for 3 minutes.
Nutrition Analysis
Hamburgers are one of the children’s favorites, but most parents do know that in most fast-food restaurants the burgers are made using beef, while the fat content and the calories are really high, which may lead to an increased risk of overweight and obesity in children. In contrast, parents can limit the amount of oil being used during preparation of home-made hamburgers. Furthermore, parents can choose to add ingredient such as lotus root to increase the overall fibre content of the burger. Personally, I think lotus root alone would not attract children, but if mixed into the hamburger; it will be another story, while making the burger a more nutritious one.
Nutrition Tips
Lotus root grows in water, and its starch content is comparatively higher than other vegetables, and is rich in dietary fibre, vitamin C, potassium and iron. Due to the high starch content of lotus root, make sure to cut down other starchy foods when consuming lotus root to prevent over-consumption of carbohydrates. Some researches have demonstrated that high intake of refined starches (ie. White rice, white bread, etc) may increase serum triglyceride content, making the blood viscous, and results in a greater risk of the development of atherosclerosis and stroke.