超速芝士吞拿魚通粉
 
材料:

快熟通粉1包

水浸吞拿魚1罐(95克)  或沙甸魚 (95g)

超低脂芝士2片

雜菜 (粟米、紅蘿蔔、青豆) 1杯

 

烹調方法:

1.    將快熟通粉依照包裝上指示煮熟後(不用加調味粉)，加入雜菜，放在微波爐碟上

2.    加吞拿魚混合好，芝士放上面

3.    放入微波爐加熱至芝士溶化
 
通粉升值糖(Glycemic Index)低。低升值糖飲食，有助控制血糖。

只供330kcal，4g脂肪是用來減輕體重的最簡易餐單

可用沙甸魚代替吞拿魚，可額外增加228mg鈣質


營養分析 (2人份量)

熱量：330Kcal
碳水化合物：45g
蛋白質：24.8g
脂肪：4g　
纖維：6.1g
鈣質：204mg
 







Super Quick Baked cheese macaroni
 
Ingredients:

1 pack of Instant macaroni

1 can of Tune fish in brine (95g) or Sardine (95g)

2 slices of fat free cheese

1 cup mixed veggies (peas, corn, carrots)

 

Preparation Method:

1.    Cook Instant macaroni as directed (do not add seasoning), add mixed veggies, place on a microwave oven proof dish

2.     Add tuna and mix well, then top with cheese

3.     Reheat in the microwave oven until cheese is melted.

 
 
Macaroni has a low glycemic index (GI). Low GI diet helps to regulate blood glucose level.

This quick and easy recipe is good for reducing body weight which only provides 330Kcal and 4g of fat.

Replace tuna with sardines to enrich calcium content for an extra 228mg.


Nutrition Analysis (2 serve)

Energy: 330Kcal
CHO: 45g
Protein: 24.8g
Fat: 4g
Fiber: 6.1g
Calcium: 204mg