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雞蛋素肉卷

by 何偉滔 嘉璐 Categories 識飲識食

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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

  1. 先將雞蛋下鑊煎成蛋餅，切成長方狀。
  2. 素肉切條，放滾水中煮熱。
  3. 米紙用水浸軟。
  4. 將米紙鋪平，再放上紫菜。
  5. 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 pieces
Seaweed 2 sheets
Quorn 1 strip
Vietnamese Rice paper 2 sheets

Steps

  1. Fry the eggs in a large pan. Then, cut it into long strips.
  2. Cut the quorn into smaller strips and parboil them in boiling water.
  3. Soak the rice paper in warm water until it softens.
  4. Lay the rice paper flat and then place a sheet of seaweed on it.
  5. Place the egg and quorn strips onto the seaweed, roll it up, then, cut it into smaller pieces.

Tips

  1. After soaking the rice paper, use it as soon as possible. Otherwise, it will harden again.
  2. 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.

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About the Author

何偉滔

香港中文大學營養及食品科技碩士學位
加拿大多倫多大學人類生物學學士學位 擁有多年教學經驗﹐為港澳資深著名營養學課程講師。
曾多次被邀請到不同機構、慈善團體及學校擔任主講嘉賓，更多次獲電台及報章邀請接受有關健康飲食的訪問。

嘉璐

曾任傳媒工作，撰寫飲食專欄和食譜近十年。
工作關係認識各國大廚，乘機偷師回家勤於練習。
最愛到處搵食，提升對味道的觸角，探究各國烹煮方法，尋找靈感。
相信只要用心，沒有煮不好的佳餚。 愛吃愛煮愛鑽研，現在學習從飲食中頓悟人生。

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