低卡南瓜海鲜饭
材料
"糙米饭 1碗","小南瓜(蒸熟) 200g","虾仁 6只","蛤蜊 8个","洋葱 1/2个","绿花椰 少许","红萝卜 1/4条","蒜仁 3颗","姜 1小段","盐巴 少许","义大利香料 少许","黑胡椒 少许","鸡高汤 500cc",
做法
-
1:红萝卜切丁、花椰菜切小朵、洋葱切丁、姜切片，南瓜蒸熟去皮备用，烫熟绿花椰菜与红萝卜丁备用。用果汁机加高汤打碎南瓜、洋葱、姜片、蒜仁成泥。先用橄榄油将糙米饭翻炒，再加入南瓜泥拌炒，加高汤焖到滚，放入虾仁与蛤蜊，撒上些许盐巴，再盖上锅盖续焖至海鲜熟，最后撒上黑胡椒粉跟义大利香料即可
