【第182週】一週菜單：01/04~01/08，玉米可樂餅、涼拌芝麻菠菜、味噌蔬菜肉片湯

本週重點：連假聚餐後的輕食系冬季美食經過聖誕節和跨年連假的美食轟炸，新的一年來點高纖低糖少油的美味料理吧！跟著我們一週菜單的安排，讓你準備更加省時省力，天天輕鬆煮晚餐喔！本週精選菜單大家可以按食譜右下角的收藏符號，把食譜收藏起來，並用愛料理 App（iOS 版、Android 版）邊看食譜邊跟著做，螢幕不會變暗，做菜更方便喔！第 1 天 主菜：雞絲佐青花椰 配菜：西班牙烘蛋 配菜：茄汁豆皮 第 2 天 主食：玉米可樂餅 配菜：日式酒蒸蛤蜊 配菜：味噌蔬菜肉片湯 第 3 天 主菜：麻油炒高麗菜松阪豬 配菜：蒜片炒菠菜 配菜：櫛瓜炒雞蛋 第 4 天 主菜：和風低卡高麗菜卷 配菜：檸檬酸辣烤蝦仁 配菜：涼拌芝麻菠菜 第 5 天 主菜：蘑菇菠菜奶油筆管麵 配菜：雞肉豆腐餅 配菜：鮭魚玉米濃湯 [{"name":"01/04","categories":[{"name":"🥩 豆魚蛋肉類","items":[{"name":"去骨雞胸","quantity":1,"unit":"片","grouping":"雞肉類"},{"name":"雞蛋","quantity":6,"unit":"顆","grouping":"蛋類"}]},{"name":"🥦 蔬果根莖類","items":[{"name":"綠花椰菜","quantity":1,"unit":"顆","grouping":"葉菜/蔬菜類"},{"name":"馬鈴薯","quantity":1,"unit":"顆","grouping":"雜糧根莖類"},{"name":"洋蔥","quantity":1,"unit":"小顆","grouping":"葉菜/蔬菜類"},{"name":"櫛瓜","quantity":1,"unit":"條","grouping":"葉菜/蔬菜類"},{"name":"蘑菇","quantity":5,"unit":"朵","grouping":"菇類、真菌類"},{"name":"小番茄","quantity":5,"unit":"顆","grouping":"水果"},{"name":"牛番茄","quantity":2,"unit":"顆","grouping":"葉菜/蔬菜類"}]},{"name":"🧂 調味品及其他","items":[{"name":"炸豆皮","quantity":3,"unit":"個","grouping":"冷門其他/加工類"},{"name":"番茄醬","quantity":23,"unit":"克","grouping":"冷門其他/加工類"}]},{"name":"🌶 辛香料","items":[{"name":"蒜頭","quantity":2,"unit":"瓣","grouping":"蒜頭類"},{"name":"青蔥","quantity":2,"unit":"支","grouping":"蔥、蒜苗、九層塔、香菜類"},{"name":"生辣椒","quantity":1,"unit":"支","grouping":"辣椒類"}]}]},{"name":"01/05","categories":[{"name":"🥦 蔬果根莖類","items":[{"name":"馬鈴薯","quantity":2,"unit":"顆","grouping":"雜糧根莖類"},{"name":"洋蔥","quantity":1,"unit":"小顆","grouping":"葉菜/蔬菜類"},{"name":"檸檬","quantity":1,"unit":"顆","grouping":"水果"},{"name":"高麗菜","quantity":300,"unit":"克","grouping":"葉菜/蔬菜類"},{"name":"紅蘿蔔","quantity":1,"unit":"小根","grouping":"葉菜/蔬菜類"},{"name":"雪白菇","quantity":100,"unit":"克","grouping":"菇類、真菌類"},{"name":"乾香菇","quantity":6,"unit":"朵","grouping":"菇類、真菌類"}]},{"name":"🧂 調味品及其他","items":[{"name":"玉米粒","quantity":200,"unit":"克","grouping":"主食類"},{"name":"中筋麵粉","quantity":50,"unit":"克","grouping":"粉類"},{"name":"麵包粉","quantity":50,"unit":"克","grouping":"粉類"},{"name":"米酒","quantity":100,"unit":"克","grouping":"料理酒類"},{"name":"無鹽奶油","quantity":10,"unit":"克","grouping":"油類"},{"name":"米酒","quantity":30,"unit":"克","grouping":"料理酒類"},{"name":"味噌","quantity":30,"unit":"克","grouping":"其他釀造、發酵、特殊製成類"}]},{"name":"🥩 豆魚蛋肉類","items":[{"name":"豬絞肉","quantity":250,"unit":"克","grouping":"豬肉類"},{"name":"雞蛋","quantity":2,"unit":"顆","grouping":"蛋類"},{"name":"蛤蜊","quantity":500,"unit":"克","grouping":"海鮮類"},{"name":"豬肉片","quantity":250,"unit":"克","grouping":"豬肉類"}]},{"name":"🌶 辛香料","items":[{"name":"薑","quantity":1,"unit":"小塊","grouping":"薑類"},{"name":"蒜頭","quantity":2,"unit":"瓣","grouping":"蒜頭類"},{"name":"青蔥","quantity":3,"unit":"支","grouping":"蔥、蒜苗、九層塔、香菜類"}]}]},{"name":"01/06","categories":[{"name":"🥩 豆魚蛋肉類","items":[{"name":"松阪豬","quantity":180,"unit":"克","grouping":"豬肉類"},{"name":"雞蛋","quantity":2,"unit":"顆","grouping":"蛋類"}]},{"name":"🥦 蔬果根莖類","items":[{"name":"高麗菜","quantity":200,"unit":"克","grouping":"葉菜/蔬菜類"},{"name":"菠菜","quantity":300,"unit":"克","grouping":"葉菜/蔬菜類"},{"name":"櫛瓜","quantity":1,"unit":"條","grouping":"葉菜/蔬菜類"}]},{"name":"🧂 調味品及其他","items":[{"name":"枸杞","quantity":8,"unit":"克","grouping":"冷門其他/加工類"},{"name":"黑麻油","quantity":45,"unit":"克","grouping":"油類"},{"name":"米酒","quantity":45,"unit":"克","grouping":"料理酒類"},{"name":"鮮奶","quantity":15,"unit":"克","grouping":"主食類"}]},{"name":"🌶 辛香料","items":[{"name":"薑","quantity":1,"unit":"小塊","grouping":"薑類"},{"name":"蒜頭","quantity":4,"unit":"瓣","grouping":"蒜頭類"},{"name":"生辣椒","quantity":1,"unit":"支","grouping":"辣椒類"}]}]},{"name":"01/07","categories":[{"name":"🥦 蔬果根莖類","items":[{"name":"高麗菜","quantity":300,"unit":"克","grouping":"葉菜/蔬菜類"},{"name":"紅蘿蔔","quantity":1,"unit":"小根","grouping":"葉菜/蔬菜類"},{"name":"鮮香菇","quantity":6,"unit":"朵","grouping":"菇類、真菌類"},{"name":"洋蔥","quantity":1,"unit":"小顆","grouping":"葉菜/蔬菜類"},{"name":"檸檬","quantity":1,"unit":"顆","grouping":"水果"},{"name":"菠菜","quantity":400,"unit":"克","grouping":"葉菜/蔬菜類"}]},{"name":"🥩 豆魚蛋肉類","items":[{"name":"板豆腐","quantity":50,"unit":"克","grouping":"豆類"},{"name":"豬絞肉","quantity":100,"unit":"克","grouping":"豬肉類"},{"name":"去骨雞胸","quantity":1,"unit":"片","grouping":"雞肉類"},{"name":"雞蛋","quantity":1,"unit":"顆","grouping":"蛋類"},{"name":"蝦仁","quantity":150,"unit":"克","grouping":"海鮮類"}]},{"name":"🧂 調味品及其他","items":[{"name":"和風高湯","quantity":600,"unit":"克","grouping":"冷門其他/加工類"},{"name":"無鹽奶油","quantity":10,"unit":"克","grouping":"油類"},{"name":"米酒","quantity":15,"unit":"克","grouping":"料理酒類"},{"name":"白芝麻","quantity":40,"unit":"克","grouping":"芝麻胡椒粉/粒類"},{"name":"味醂","quantity":20,"unit":"克","grouping":"料理酒類"},{"name":"日式醬油","quantity":15,"unit":"克","grouping":"醬油類"}]},{"name":"🌶 辛香料","items":[{"name":"青蔥","quantity":3,"unit":"支","grouping":"蔥、蒜苗、九層塔、香菜類"},{"name":"蒜頭","quantity":3,"unit":"瓣","grouping":"蒜頭類"},{"name":"乾辣椒","quantity":1,"unit":"支","grouping":"辣椒類"}]}]},{"name":"01/08","categories":[{"name":"🧂 調味品及其他","items":[{"name":"筆管麵","quantity":150,"unit":"克","grouping":"主食類"},{"name":"動物性鮮奶油","quantity":150,"unit":"克","grouping":"油類"},{"name":"中筋麵粉","quantity":45,"unit":"克","grouping":"粉類"},{"name":"玉米粒","quantity":60,"unit":"克","grouping":"主食類"},{"name":"無鹽奶油","quantity":30,"unit":"克","grouping":"油類"},{"name":"帕瑪森起司粉","quantity":40,"unit":"克","grouping":"特殊香料粉類"}]},{"name":"🥦 蔬果根莖類","items":[{"name":"蘑菇","quantity":10,"unit":"朵","grouping":"菇類、真菌類"},{"name":"菠菜","quantity":100,"unit":"克","grouping":"葉菜/蔬菜類"},{"name":"綠花椰菜","quantity":1,"unit":"顆","grouping":"葉菜/蔬菜類"},{"name":"紅蘿蔔","quantity":1,"unit":"小根","grouping":"葉菜/蔬菜類"},{"name":"馬鈴薯","quantity":1,"unit":"顆","grouping":"雜糧根莖類"}]},{"name":"🌶 辛香料","items":[{"name":"蒜頭","quantity":1,"unit":"瓣","grouping":"蒜頭類"},{"name":"青蔥","quantity":1,"unit":"支","grouping":"蔥、蒜苗、九層塔、香菜類"}]},{"name":"🥩 豆魚蛋肉類","items":[{"name":"去骨雞胸","quantity":2,"unit":"片","grouping":"雞肉類"},{"name":"雞蛋","quantity":1,"unit":"顆","grouping":"蛋類"},{"name":"板豆腐","quantity":100,"unit":"克","grouping":"豆類"},{"name":"鮭魚","quantity":120,"unit":"克","grouping":"海鮮類"}]}]}] 高麗菜不只清炒好吃，將它入湯清甜也暖身大魚大肉後來杯「綠拿鐵」！明星減肥減重、保養的超夯蔬果汁食譜玉米不是蔬菜而是主食類？聰明煮才能避免越吃越胖把雞肉弄成雞絲的3個快速方法！沒用完的雞絲要如何保存？櫛瓜的 7 種料理滋味變化！煎餅、義大利麵，居然還能做櫛瓜蛋糕！本週精選食材點擊圖片可看更多料理食材的靈感喔！高麗菜 櫛瓜 豆皮 松阪豬其他週次 【第180週】一週菜單：橙汁烤腿排、火山土豆泥、綠花椰菜沙拉聖誕圈 【第181週】一週菜單：花生醬燉雞、烤馬鈴薯塊、番茄醬炒透抽 更多一週菜單 ……

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