野菌蜆肉大蝦幼麵

材料:

大蝦1

200

蒜頭3 (切薄片)

中型甘荀1 (切幼條)

新鮮野雜菌1/4

意大利幼麵或天使麵280

3/4茶匙

葡萄籽油4茶匙

黑椒1/2茶匙

上湯1/4

 

烹調方法:

蝦去殼、挑腸,用水洗淨待用

根據意大利幼麵包裝袋上的方法煮熟麵條

將油下鍋燒熱,爆香蒜頭,加入蝦、蜆、甘荀、黑椒及鹽,續炒至蝦熟,上碟待用

於原鍋加入野雜菌,炒至軟身,加上湯煮至滾

蝦、甘荀回鍋,後下麵條拌均即可。

 
蜆含豐富鐵質,每100克蜆約有10毫克鐵質,比100克牛肉的鐵質多近3倍。

意大利麵屬低升糖指數食物,它的升糖指數(Glycemic Index)為41。低升血糖指數食物能較有效地維持一定的血糖水平,減少肌餓和想進食的感覺,可有助控制體重。

營養分析(4人份量)
熱量:483Kcal
蛋白質:34g
碳水化合物:60g
脂肪:10.8g
維生素A: 581
鐵質:6.1mg
硒質:0.085mg
 







Linguine with Shrimp, Clams & Wild Mushrooms

Ingredients

1 lb large shrimp

200g clams

1 Tbsp dry sherry

3 large garlic cloves (thinly sliced)

1 medium-size carrot (Cut into thin strips)

1/4 lb fresh mixed wide mushrooms

280g dry angle linguine or angle hair

3/4 tsp salt

4 tspgrapeseed oil

1/2 tsp coarsely ground black pepper

 

 

Preparation Method:

1.         Shell and devein shrimp. Rinse shrimp with running cold water. 

2.         Cut mushrooms into 1/4 inch thick slices. 

3.         In saucepot, cook linguine as label directs. 

4.         Heat up 2 tsp of oil in saucepan, cook garlic, stirring occasionally, until garlic is golden brown. 

5.         Add shrimp, carrot, black pepper, and 1/4 tsp salt until shrimp are opaque throughout. 

6.         With slotted spoon, remove shrimp mixture to bowl. 

7.         Cook shiitake mushrooms over high heat,add 1/4 teaspoon salt until mushrooms are tender and golden, stirring frequently. 

8.         Stir chicken broth into skillet with mushrooms; over high heat, heat to boiling. 

9.         Stir mushroom mixture into linguine in saucepot; add shrimp mixture, parsley, and 1/2 teaspoon salt; heat through.

 
Clam is a good source of iron. 100g of clam contains nearly triple the iron content in beef.
The Gylcemic Index of pasta is 41, it is classified as low GI food. Choosing low GI carbs - the ones that produce only small fluctuations in our blood glucose. That is one of the keys to sustainable weight loss as that may help you to cut appetite and feel fuller.

Nutrition Analysis(4 serving)
Energy - 483kcal
Protein - 34g
CHO - 60g
Fat - 10.8g
Vitamin A - 581
Iron - 6.1mg
Selenium - 0.085mg