雞蛋素肉卷
材料
雞蛋 2隻紫菜 2塊
素肉 1條
越南米紙 2塊
步驟
- 先將雞蛋下鑊煎成蛋餅，切成長方狀。
- 素肉切條，放滾水中煮熱。
- 米紙用水浸軟。
- 將米紙鋪平，再放上紫菜。
- 放雞蛋和素肉捲起，切細件即可上碟。
營養顧問話你知
雞蛋素肉卷雖然材料簡單，但營養卻不乏。這道菜較適合作小食之用，營養價值高的小食能協助穩定血糖，避免血糖波動太大，因此小食應以蛋白質為主，提供飽腹感。另外，份量亦不可以多，以免影響晚餐食慾。
營養小TIPS
素肉的製作以黃豆為主，黃豆含有豐富的植物性蛋白質、優質脂肪、鈣質等。植物蛋白能減少鈣質從尿液離開身體，對預防骨質疏鬆有幫助。黃豆更含有豐富的寡糖，屬於益生源的一種，能增加腸道中益菌數目，改善腸道健康，但記緊一次過不可攝取過量，因黃豆含有天然胃蛋白酶抑制劑，在胃部會影響蛋白質之消化，過量攝取會導致脹氣的出現。
Egg-Quorn Roll
Ingredients
Egg 2 piecesSeaweed 2 sheets
Quorn 1 strip
Vietnamese Rice paper 2 sheets
Steps
- Fry the eggs in a large pan. Then, cut it into long strips.
- Cut the quorn into smaller strips and parboil them in boiling water.
- Soak the rice paper in warm water until it softens.
- Lay the rice paper flat and then place a sheet of seaweed on it.
- Place the egg and quorn strips onto the seaweed, roll it up, then, cut it into smaller pieces.
Tips
- After soaking the rice paper, use it as soon as possible. Otherwise, it will harden again.
- Use a clean towel to wipe off the extract water from the softened rice paper.
Nutrition Analysis
Although the ingredients and raw materials for preparing this dish are simple, however, it is still a nutritious dish. This dish acts like a snack and is most suitable during afternoon tea time. Nutritious snack like this one helps stabilize blood glucose, to prevent fluctuations. Therefore, snacks should involve protein mainly, to induce satiety. Also, the quantity should be small as well, so they would not affect normal food consumption during dinner.
Nutrition Tips
Quorn is made with soybeans, and soybeans are good source of plant proteins, beneficial fatty acids and calcium, to name a few. Plant proteins in soybeans can minimize calcium lost via urine, and thus is beneficial towards the prevention of osteoporosis. Furthermore, soybeans also contain oligosaccharides, which belong to the family of prebiotics. Oligosaccharides have the ability to stimulate the growth of probiotics (beneficial bacteria) in the colon, thus assist in maintaining colon health. Do not consume too much soybeans at once, since they contain natural protease inhibitor, which can affect normal protein digestion in the stomach, leading to flatulence.