瘦身常備菜&減醣快手菜330


	榮獲日本料理書大賞特優獎提供工作日晚上回家後馬上就能完成的減醣快手菜，以及趁假日多做一些以方便彈性運用的瘦身常備菜。　　●本書實用特點　　特點1--以食材分類　　可視冰箱現有食材查找食譜，採買時也很方便。　　特點2--控制醣量　　每道食譜都有含醣量、卡路里等資訊，對想控制身材或保持健康的人，能完全掌控攝取醣量的多寡。　　特點3--適當的份量設計　　以2-4人份為主要的份量，方便單身或小家庭採買烹煮。　　特點4--彩色標籤分類清楚　　有「超簡單♪」、「適合冷凍！」、「平底鍋」、「微波爐」、「小烤箱」、「單鍋義大利麵」、「沙拉&醃菜」、「超快速！」、「不用開火！」、「飽腹感佳！」等標籤分類，可用料理內容、調理方式或器具翻找當下適合製作的菜色。　　特點5--貼心的內頁編排　　在內頁編排上，左頁是假日時可以多煮一些的瘦身常備菜、右頁是平日下班後能夠快速料理的減醣快手菜，並以顏色區分，一目了然。　　特點6--實用的製作提示　　每一種食材都有提供「瘦身常備菜祕訣」、「快手烹調祕訣」，可以事先瀏覽一下，幫助烹煮過程更加順利。　　特點7--詳細標示保存方法、期限和製作時間　　常備菜提供保存方法、期限，大部分食譜都可以冷藏或冷凍保存，不適合冷藏、冷凍的菜色也有清楚的標示。快手菜則提供烹調時間，提供製作時參考。亞馬遜網路書店讀者好評推薦　　1.我很感謝這本書，對我來說，用食材分類非常有幫助，每道料理的材料不複雜，味道也很美味。　　2.我買過很多食譜書，使用經驗上覺得這本是最好的，幾乎每一道菜都很容易製作，當我做給家人們吃後，大家都讚不絕口，我很開心。


	目錄要美味要享瘦更要輕鬆三個願望一次滿足！···································· 8 平假日都靠輕醣飲食輕鬆瘦身！························································· 10 無論吃肉吃魚吃菜，不必減少食量也OK！「為了瘦下來而壓抑食慾」不用再這樣限制自己！······························· 12 輕醣飲食的訣竅··············································· 14 能夠好好享受美味常備菜的訣竅········································· 15 本書的使用方法··············································· 16 PART.1 肉類配菜去骨雞腿肉照燒薑汁雞························································· 18 鮮嫩熟雞腿························································· 18 美乃滋唐揚雞···················································· 19 柚子醋煮鴻喜菇雞肉···································· 19 豆奶味噌燉雞···················································· 20 醬醋唐揚雞························································· 20 奶油蔥淋雞························································· 21 明太子酒蒸雞···················································· 21 雞胸肉一吃上癮醬漬雞··············································· 22 豆腐雞塊······························································· 22 披薩雞排······························································· 23 棒棒雞···································································· 23 咖哩奶燉雞························································· 24 蜜汁叉燒雞························································· 24 蒜炒小松菜雞柳··············································· 25 蔥爆辣雞······························································· 25 雞里肌橄欖油煮雞柳···················································· 26 花生蔥醬拌雞柳··············································· 26 奶油泡菜炒雞柳··············································· 27 鹽昆布拌萵苣雞絲········································· 27 帶骨雞肉柚子醋煮鳥蛋雞翅········································· 28 茄汁奶燉雞翅腿··············································· 28 烏斯特醬炒雞翅··············································· 29 嗆辣舞菇蒸雞翅··············································· 29 豬肉片咖哩漬紅蘿蔔豬肉········································· 30 芝麻炸豬丸························································· 30 豬肉泡菜起司燒··············································· 31 微波回鍋肉························································· 31 清香茄子豬肉···················································· 32 鹽麴茄汁豬肉···················································· 32 奶油醬油炒櫛瓜豬肉···································· 33 芝麻豆乳豬肉片··············································· 33 豬肉薄片芝麻梅醬涮肉片··············································· 34 香菇炸豬卷························································· 34 蔥鹽炒豬肉························································· 35 豆苗蘿蔔泥拌肉片········································· 35 油醋漬青椒涮肉片········································· 36 味噌蔥豬卷························································· 36 美乃滋蛋炒小番茄豬肉······························· 37 奶燉酪梨涮肉片··············································· 37 豬五花薄片麵味露漬苦瓜豬五花···································· 38 紫蘇杏鮑菇豬肉卷········································· 38 美乃滋味噌炒豬肉········································· 39 芥末籽醬炒豬肉··············································· 39 厚切豬肉奶燉蔥豬······························································· 40 麥茶燉豬······························································· 40 香煎卡門貝爾起司豬排······························· 41 清蒸薑香豬肉···················································· 41 牛肉片泡菜醃牛肉片···················································· 42 柚子醋漬牛肉片··············································· 42 香煎牛片排························································· 43 白酒西洋芹牛肉··············································· 43 韓式牛肉雜菜冬粉········································· 44 醬煮牛片球························································· 44 梅子奶油炒蕪菁牛肉···································· 45 壽喜蒟蒻絲牛肉··············································· 45 牛肉薄片炸牛肉卷······························································· 46 俄風酸奶牛肉···················································· 46 香煎萵苣牛肉沙拉········································· 47 蔥芝麻油拌牛肉··············································· 47 燒烤用牛肉芥末籽醬漬洋蔥牛肉···································· 48 辣漬蘆筍燒肉···················································· 48 韭菜豆芽炒牛肉··············································· 49 微波青椒肉絲···················································· 49 雞絞肉羊栖菜雞鬆························································· 50 明太子雞肉丸···················································· 50 雞肉豆皮燒························································· 51 微波韓式水菜拌雞肉燥······························· 51 豬絞肉簡易辣豆醬························································· 52 香菇燒賣······························································· 52 美乃滋蠔油炒豆芽肉燥······························· 53 萵苣包肉燥························································· 53 牛豬混合絞肉中式肉燥······························································· 54 奶燉肉丸······························································· 54 酪梨醬漢堡排···················································· 55 微波青花菜肉末··············································· 55 肉類加工品芥末醋漬甜椒火腿········································· 56 蒜辣羊栖菜培根··············································· 56 鹹牛肉塔塔醬···················································· 57 番茄醬拌維也納香腸···································· 57 番茄茄子厚培根··············································· 58 煎炸起司火腿···················································· 58 鹹牛肉歐姆蛋···················································· 59 高湯豆乳煮萵苣香腸···································· 59 Column 01 簡單到不可思議！熟雞腿的變化菜色山葵美乃滋雞腿··············································· 60 酪梨雞腿沙拉···················································· 60 奶油乳酪拌雞腿··············································· 60 泡菜拌雞腿························································· 61 油蔥雞腿······························································· 61 魚子美乃滋拌雞腿········································· 61 再也不用忍耐！大滿足！盡情享用的拌飯蒟蒻絲拌飯························································· 62 青花菜堅果拌飯··············································· 62 毛豆醃梅拌飯···················································· 62 黃豆魩仔魚拌飯··············································· 62 PART.2 海鮮配菜鮭魚蘆筍鮭魚······························································· 64 羅勒起司炸鮭魚··············································· 64 青紫蘇奶油香煎鮭········································· 65 芝麻柚子醋煮鮭魚········································· 65 薄鹽鮭魚橄欖油煮鮮蔬鹹鮭········································· 66 白酒蒸櫛瓜鹹鮭··············································· 66 美乃滋炒豆芽鹹鮭········································· 67 微波香菇鹹鮭···················································· 67 旗魚咖哩漬秋葵旗魚··············································· 68 油淋旗魚······························································· 68 燒肉醬炒旗魚···················································· 69 核桃味噌烤旗魚··············································· 69 鱈魚、馬加鰆茄汁青椒鱈魚···················································· 70 味噌烤鰆魚························································· 70 鹽昆布奶油炒鱈魚········································· 71 義式水煮鰆魚···················································· 71 鰤魚檸檬漬鰤魚························································· 72 韓式辣醬炒鰤魚··············································· 72 義式生鰤魚片···················································· 73 奶油柚子醋照燒鰤魚···································· 73 鯖魚酸漬鹹鯖······························································· 74 龍田揚鯖魚························································· 74 咖哩奶油香煎鹹鯖········································· 75 中式蒸小松菜鯖魚········································· 75 鮪魚、竹筴魚鮪魚南蠻漬························································· 76 湯煮鮪魚丸························································· 76 竹筴剁魚生························································· 77 鮪魚堅果沙拉···················································· 77 蝦子南洋涼拌蝦························································· 78 青海苔炸蝦························································· 78 美乃滋炒酪梨鮮蝦········································· 79 微波鮮蝦茶碗蒸··············································· 79 水煮鯖魚罐頭鯖魚紅蘿蔔沙拉··············································· 80 鯖魚肉餅······························································· 80 涼拌鯖魚······························································· 81 豆乳泡菜煮鯖魚··············································· 81 油漬鮪魚罐頭芝麻拌菠菜鮪魚··············································· 82 韓式豆渣鮪魚煎餅········································· 82 醬炒四季豆鮪魚··············································· 83 美乃滋焗烤豆腐鮪魚···································· 83 水煮鮭魚罐頭美乃滋拌西洋芹鮭魚···································· 84 法式蔬菜鮭魚湯··············································· 84 柚子醋炒青江菜鮭魚···································· 85 微波油豆腐鮭魚··············································· 85 Column 02 低醣所以放心！輕鬆美味的下酒菜食譜無限泡菜鮭魚···················································· 86 味噌漬豆腐························································· 86 油漬起司······························································· 86 醬漬雞胗······························································· 87 嗆辣蒟蒻······························································· 87 蒜香橄欖油漬小魚乾···································· 87 甘醋漬章魚························································· 87 明太子美乃滋拌酪梨···································· 88 什錦納豆······························································· 88 蘿蔔芽生火腿卷··············································· 88 涼拌薑柚子醋蕪菁裙帶菜根···················· 89 煙燻鮭魚包起司··············································· 89 和風塔塔甜蝦···················································· 89 水菜鮪魚堅果沙拉········································· 89 七味美乃滋豆皮條········································· 90 鹽昆布拌酪梨···················································· 90 PART.3 飯、麵類飯類黃豆芽牛肉炊飯··············································· 92 毛豆章魚炊飯···················································· 92 蕈菇蒟蒻絲牛丼··············································· 93 酪梨鮪魚丼························································· 93 鴻喜菇鮪魚炊飯··············································· 94 雞肉炊飯······························································· 94 香蒜奶油牛肉炒飯········································· 95 萵苣香腸炒飯···················································· 95 義大利麵和風香菇鹹鮭義大利麵······························· 96 蕈菇肉醬義大利麵········································· 96 培根青花菜義大利麵···································· 97 明太子奶油義大利麵···································· 97 Column 03 忙碌的早晨就靠這些！輕醣飽腹便當燒肉便當······························································· 98 羅勒起司炸鮭魚便當···································· 99 豆腐雞塊便當···················································· 100 PART.4 蔬菜類配菜菠菜魩仔魚炒菠菜海帶芽···································· 102 菠菜堅果沙拉···················································· 102 菠菜鮭魚沙拉···················································· 103 壽司醋炒菠菜···················································· 103 小松菜涼泡小松菜························································· 104 小松菜豆渣沙拉··············································· 104 美乃滋柚子胡椒拌小松菜························· 105 奶燉蛤蜊小松菜··············································· 105 紅蘿蔔韓式涼拌紅蘿蔔··············································· 106 紅蘿蔔茅屋起司沙拉···································· 106 紅緞帶堅果沙拉··············································· 107 一吃上癮紅蘿蔔鮭魚···································· 107 青花菜焗烤青花菜鮮蝦··············································· 108 咖哩漬青花菜···················································· 108 柚子胡椒奶油炒青花菜······························· 109 起司蒸青花菜···················································· 109 青椒、甜椒薑煮青椒······························································· 110 西式醃甜椒························································· 110 無限青椒鯖魚···················································· 111 魚子美乃滋拌青椒油豆腐························· 111 青江菜炒煮青江菜油豆腐皮···································· 112 鹽昆布青江菜沙拉········································· 112 青江菜水煮蛋沙拉········································· 113 核桃醬拌香煎青江菜···································· 113 小番茄、番茄高湯漬小番茄···················································· 114 薑漬小番茄························································· 114 番茄豆腐卡布里沙拉···································· 115 鯷魚炒番茄························································· 115 蘆筍韓式涼拌蘆筍···················································· 116 芥末籽醬漬鴻喜菇蘆筍······························· 116 微波海苔拌蘆筍··············································· 117 培根蛋奶蘆筍···················································· 117 四季豆、甜豌豆涼泡甜豌豆························································· 118 梅子美乃滋四季豆沙拉······························· 118 鱈魚子奶油炒四季豆···································· 119 蛋炒甜豌豆························································· 119 茄子茄子魩仔魚南蠻漬········································· 120 鯷魚漬茄子························································· 120 油薑蒸茄······························································· 121 美乃滋咖哩炒茄子肉末······························· 121 櫛瓜柚子醋泡櫛瓜···················································· 122 油醋漬培根櫛瓜··············································· 122 韓式涼拌櫛瓜···················································· 123 披薩櫛瓜······························································· 123 小黃瓜韓式小黃瓜泡菜··············································· 124 檸檬漬小黃瓜···················································· 124 涼拌柚子醋小黃瓜鯖魚······························· 125 中式小黃瓜炒牛肉········································· 125 高麗菜維也納香腸高麗菜卷···································· 126 高麗菜沙拉························································· 126 微波魩仔魚高麗菜········································· 127 醬炒納豆高麗菜··············································· 127 白菜鹽煮白菜竹輪···················································· 128 培根白菜沙拉···················································· 128 奶油蒸白菜鹹鮭··············································· 129 蒜炒白菜豬肉···················································· 129 白蘿蔔醬煮白蘿蔔鯖魚··············································· 130 薑漬白蘿蔔························································· 130 魚子美乃滋拌白蘿蔔···································· 131 柚子胡椒炒白蘿蔔········································· 131 蕪菁蕪菁雞鬆······························································· 132 蕪菁生火腿························································· 132 蕪菁海藻沙拉···················································· 133 鮮味奶油炒蕪菁豬肉···································· 133 西洋芹、洋蔥金平西洋芹櫻花蝦········································· 134 洋蔥煙燻鮭魚···················································· 134 鮪魚拌西洋芹···················································· 135 鹹牛肉炒洋蔥···················································· 135 蓮藕、牛蒡柚子醋炒魩仔魚蓮藕···································· 136 牛蒡美乃滋咖哩沙拉···································· 136 微波芝麻拌牛蒡··············································· 137 蓮藕起司燒························································· 137 山藥、南瓜山葵漬山藥························································· 138 油醋漬烤南瓜火腿········································· 138 豆乳煮南瓜························································· 139 明太子美乃滋烤山藥···································· 139 菇類鹽麴什錦菇························································· 140 西式醃菇······························································· 140 蒜香奶油煎杏鮑菇········································· 141 奶燉蕈菇培根···················································· 141 醬煮滑溜金針菇··············································· 142 大蔥杏鮑菇醃菜··············································· 142 香鬆拌蕈菇鮪魚··············································· 143 起司粉炒菇························································· 143 Column 04 掌握配方就能決定出最適合的調味！簡易減醣綜合調味料照燒風味照燒薑汁鮭魚···················································· 144 芝麻美乃滋風味芝麻美乃滋拌青花菜···································· 144 柚子醋奶油風味柚子醋奶油燒雞··············································· 144 香蒜味噌風味香蒜味噌炒豬肉··············································· 145 起司奶油風味起司奶油煮旗魚··············································· 145 橄欖油魩仔魚風味魩仔魚炒青椒···················································· 145 美乃滋蠔油風味美乃滋蠔油炒鮮蝦········································· 146 鹽芝麻油風味鹽芝麻油拌菠菜··············································· 146 青紫蘇梅橄欖油風味青紫蘇梅子拌雞柳········································· 146 PART.5 蛋、豆製品配菜雞蛋、鵪鶉蛋鹽麴醬油蛋························································· 148 鮭魚鵪鶉蛋························································· 148 鹹牛肉炒蛋沙拉··············································· 149 簡易蟹味煎蛋···················································· 149 油豆腐薑汁味噌油豆腐··············································· 150 煮油豆腐牛卷···················································· 150 柴魚片醬油炒油豆腐···································· 151 茄汁油豆腐排···················································· 151 油豆腐皮香煎豆皮包鯖魚··············································· 152 含煮豆皮······························································· 152 芝麻蔥油拌豆皮··············································· 153 豆皮帕尼尼························································· 153 蒸大豆柚子醋漬黃豆···················································· 154 奶燉黃豆雞肉···················································· 154 夏威夷風黃豆鮭魚········································· 155 紅紫蘇香鬆炒黃豆········································· 155 綜合豆、毛豆蒜香醬油漬毛豆··············································· 156 花椰綜合豆醃菜··············································· 156 奶油醬油炒毛豆··············································· 157 綜合豆西洋芹起司沙拉······························· 157 Column 05 10分鐘左右可完成！快手減醣小鍋常夜鍋···································································· 158 豆乳雞湯鍋························································· 158 鹽麴雞翅鍋························································· 159 擔擔鍋···································································· 159 奶油味噌鮭魚鍋··············································· 160 濃鮮豆皮牡蠣鍋··············································· 160 PART.6 湯菜料理營養滿分湯炒大蔥奶油湯···················································· 162 豐料豬肉湯························································· 163 番茄櫛瓜雞肉燥湯········································· 163 咖哩豆乳蝦湯···················································· 164 和風杏鮑菇帆立貝湯···································· 165 雞肉薑湯······························································· 165 味噌湯、其他湯品大蔥鯖魚味噌湯··············································· 166 豆芽菜味噌湯···················································· 166 起司酪梨味噌湯··············································· 166 西式溫泉蛋豆苗湯········································· 167 簡易酸辣湯························································· 167 金針菇鱈魚子奶油湯···································· 167 Column 06 低糖絕品甜點蘋果起司蛋糕···················································· 168 義式藍莓冰糕···················································· 168 奶香咖啡凍························································· 168 豆粉炒黃豆························································· 169 草莓卡門貝爾起司········································· 169 綜合堅果巧克力··············································· 169 材料類別食譜索引········································· 170