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炒糙米粉

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Singapore Heart Foundation

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(Contributed by Mr Lim Kiat, Nutritionist at SHF)

Serves 份量: 4 人份

 

Ingredients 材料:

 

  • Brown rice vermicelli, 200 g 糙米粉,200 克
  • Garlic, 6 cloves 大蒜,6 片
  • Red onion (small), 2 whole 红洋葱(小),2 只
  • Chili padi, 3 pieces 小辣椒,3条
  • Shiitake mushroom, 8 whole 香菇,8 颗
  • Bean sprouts, 100 g 豆芽,100 克
  • Cabbage, half 卷心菜,一半
  • Mixed frozen vegetables, 200 g 冷冻蔬菜(玉米,青豌豆,胡萝卜),200 克
  • Carrot, 2 sticks (julienne) 红萝卜,2 条(切丝)
  • Dark soy sauce, 1 tbsp 黑酱油,1 汤匙
  • Salt, 1 pinch 盐,一撮
  • Pepper, 1 dash 胡椒粉,少量
  • Egg, 2 whole 鸡蛋,2 粒
  • Cooking oil, 2 tbsp 油,2 汤匙

 

Method 做法:

 

Soak the brown rice vermicelli in hot water for 1 minute and thaw the mixed frozen vegetables.
将糙米粉浸泡在热水中1分钟,同时解冻冷冻的蔬菜,再切丝卷心菜。

 

Whisk the eggs in a small bowl. Then, heat 1/2 tablespoon of oil in a non-stick pan and fry the mixture until slightly brown. Set aside.
在一个小碗中,打匀鸡蛋。然后,在一个不粘锅里用半汤匙的油把鸡蛋煎熟。待用。

 

Drain the vermicelli and set aside.
沥干米粉,待用。

 

In a bigger wok, heat 1 1/2 tablespoon of oil over a medium heat and stir fry the garlic, onions, chili padi and mushrooms until fragrant.
在大的锅中,用中火加热把1½汤匙的油翻炒蒜、葱、小辣椒和蘑菇直至散出香味。

 

Stir in the carrots, beansprouts, cabbage and mixed vegetables into mixture.
将红萝卜、豆芽,卷心菜和蔬菜拌入到混合物中。

 

Once the vegetables are slightly cooked, toss in the vermicelli and mix thoroughly. Stir constantly to prevent
charring at the bottom.
一旦蔬菜微熟,就将米粉倒入锅中并不断搅拌至均匀,防止锅底烧焦。

 

Mix in the condiments and stir well.
拌入调味品搅匀。

 

Once the vermicelli has softened and fragrant, it now ready to serve.
一旦米粉已经软化散出香味,即可食用。

 

Approximate Nutritional Analysis (Per serving) 每份量营养含量:
 

Energy 能量: 271 kcal 千卡
 

Fat 脂肪 (Saturated fat 饱和脂肪): 9g 克 (1g 克)
 

Protein 蛋白质: 10g 克
 

Carbohydrates 碳水化合物: 56g 克
 

Sodium 钠: 356mg 毫克
 

Fibre 纤维: 8g 克
 

Cholesterol 胆固醇: 44mg 毫克

 

Source:Singapore Heart Foundation. Reproduced with permission.