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本週重點：櫛瓜的異國風味近年超夯的櫛瓜是夏日減醣必備的食材，除了常見的西式料理法，韓式、日式的料理方式也別有一番風味！跟著我們一週菜單的安排，讓你準備更加省時省力，輕鬆煮出一桌好菜喔！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：蒜味鮮蝦櫛瓜麵 配菜：烤雞腿 配菜：綠花椰炒培根 第 2 天 主食：韓式炸雞 配菜：韓式涼拌小黃瓜 配菜：韓式清燉櫛瓜 第 3 天 主菜：馬鈴薯燉肉 配菜：日式滑蛋豆腐 配菜：味噌醬烤茄子 第 4 天 主菜：法式奶油燉雞 配菜：酥炸杏鮑菇 配菜：法式普羅旺斯燉菜 第 5 天 主菜：肉片炒櫛瓜 配菜：番茄炒蛋 配菜：鮭魚味噌湯 [{"name":"06/06","categories":[{"name":"🥩 豆魚蛋肉類","items":[{"name":"蝦仁","quantity":8,"unit":"尾","grouping":"海鮮類"},{"name":"棒棒腿","quantity":750,"unit":"克","grouping":"雞肉類"}]},{"name":"🥦 蔬果根莖類","items":[{"name":"綠櫛瓜","quantity":200,"unit":"克","grouping":"葉菜/蔬菜類"},{"name":"杏鮑菇","quantity":200,"unit":"克","grouping":"菇類、真菌類"},{"name":"洋蔥","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":"小黃瓜","quantity":100,"unit":"克","grouping":"葉菜/蔬菜類"},{"name":"馬鈴薯","quantity":200,"unit":"克","grouping":"雜糧根莖類"},{"name":"綠花椰菜","quantity":300,"unit":"克","grouping":"葉菜/蔬菜類"}]},{"name":"🌶 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調味品及其他","items":[{"name":"咖哩粉","quantity":45,"unit":"克","grouping":"特殊香料粉類"},{"name":"黑胡椒粒","quantity":5,"unit":"克","grouping":"芝麻胡椒粉/粒類"},{"name":"米酒","quantity":10,"unit":"克","grouping":"料理酒類"},{"name":"番茄醬","quantity":45,"unit":"克","grouping":"冷門其他/加工類"},{"name":"白醋","quantity":15,"unit":"克","grouping":"醋類"},{"name":"楓糖","quantity":15,"unit":"克","grouping":"冷門其他/加工類"},{"name":"蜂蜜","quantity":30,"unit":"克","grouping":"其他釀造、發酵、特殊製成類"},{"name":"麻油","quantity":25,"unit":"克","grouping":"油類"},{"name":"醬油","quantity":30,"unit":"克","grouping":"醬油類"},{"name":"韓式辣醬","quantity":30,"unit":"克","grouping":"其他釀造、發酵、特殊製成類"},{"name":"白芝麻","quantity":15,"unit":"克","grouping":"芝麻胡椒粉/粒類"},{"name":"韓式冬粉","quantity":100,"unit":"克","grouping":"主食類"},{"name":"昆布","quantity":1,"unit":"片","grouping":"冷門其他/加工類"},{"name":"白砂糖","quantity":2,"unit":"克","grouping":"糖類"},{"name":"香菇昆布醬油","quantity":10,"unit":"克","grouping":"醬油類"},{"name":"鮮味調味粉","quantity":3,"unit":"克","grouping":"冷門其他/加工類"},{"name":"黑胡椒粉","quantity":3,"unit":"克","grouping":"芝麻胡椒粉/粒類"},{"name":"芝麻油","quantity":5,"unit":"克","grouping":"油類"}]},{"name":"🥦 蔬果根莖類","items":[{"name":"小黃瓜","quantity":100,"unit":"克","grouping":"葉菜/蔬菜類"},{"name":"洋蔥","quantity":1,"unit":"顆","grouping":"葉菜/蔬菜類"},{"name":"綠櫛瓜","quantity":300,"unit":"克","grouping":"葉菜/蔬菜類"},{"name":"香菇","quantity":10,"unit":"朵","grouping":"菇類、真菌類"}]}]},{"name":"06/08","categories":[{"name":"🥦 蔬果根莖類","items":[{"name":"馬鈴薯","quantity":200,"unit":"克","grouping":"雜糧根莖類"},{"name":"紅蘿蔔","quantity":1,"unit":"小根","grouping":"葉菜/蔬菜類"},{"name":"洋蔥","quantity":1,"unit":"顆","grouping":"葉菜/蔬菜類"},{"name":"香菇","quantity":2,"unit":"朵","grouping":"菇類、真菌類"},{"name":"圓茄子","quantity":300,"unit":"克","grouping":"葉菜/蔬菜類"},{"name":"綠櫛瓜","quantity":200,"unit":"克","grouping":"葉菜/蔬菜類"},{"name":"檸檬","quantity":1,"unit":"顆","grouping":"水果"}]},{"name":"🥩 豆魚蛋肉類","items":[{"name":"豬肉片","quantity":75,"unit":"克","grouping":"豬肉類"},{"name":"嫩豆腐","quantity":300,"unit":"克","grouping":"豆類"},{"name":"雞蛋","quantity":3,"unit":"顆","grouping":"蛋類"}]},{"name":"🌶 辛香料","items":[{"name":"青蔥","quantity":2,"unit":"支","grouping":"蔥、蒜苗、九層塔、香菜類"}]},{"name":"🧂 調味品及其他","items":[{"name":"醬油","quantity":60,"unit":"克","grouping":"醬油類"},{"name":"味醂","quantity":98,"unit":"克","grouping":"料理酒類"},{"name":"白胡椒粉","quantity":3,"unit":"克","grouping":"芝麻胡椒粉/粒類"},{"name":"七味粉","quantity":3,"unit":"克","grouping":"特殊香料粉類"},{"name":"昆布醬油","quantity":70,"unit":"克","grouping":"醬油類"},{"name":"白砂糖","quantity":8,"unit":"克","grouping":"糖類"},{"name":"白芝麻","quantity":10,"unit":"克","grouping":"芝麻胡椒粉/粒類"},{"name":"味噌","quantity":60,"unit":"克","grouping":"其他釀造、發酵、特殊製成類"},{"name":"黑糖","quantity":30,"unit":"克","grouping":"糖類"},{"name":"醬油膏","quantity":15,"unit":"克","grouping":"醬油類"}]}]},{"name":"06/09","categories":[{"name":"🥩 豆魚蛋肉類","items":[{"name":"雞腿肉","quantity":300,"unit":"克","grouping":"雞肉類"}]},{"name":"🥦 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調味品及其他","items":[{"name":"培根","quantity":2,"unit":"片","grouping":"冷門其他/加工類"},{"name":"奶油","quantity":15,"unit":"克","grouping":"油類"},{"name":"鮮奶","quantity":50,"unit":"克","grouping":"主食類"},{"name":"黑胡椒粉","quantity":5,"unit":"克","grouping":"芝麻胡椒粉/粒類"},{"name":"雞高湯","quantity":400,"unit":"克","grouping":"冷門其他/加工類"},{"name":"白胡椒粉","quantity":3,"unit":"克","grouping":"芝麻胡椒粉/粒類"},{"name":"脆酥粉","quantity":50,"unit":"克","grouping":"粉類"},{"name":"義大利香料","quantity":9,"unit":"克","grouping":"特殊香料粉類"},{"name":"番茄罐頭","quantity":1,"unit":"罐","grouping":"冷門其他/加工類"},{"name":"白胡椒粉","quantity":6,"unit":"克","grouping":"芝麻胡椒粉/粒類"}]},{"name":"🌶 辛香料","items":[{"name":"蒜頭","quantity":5,"unit":"瓣","grouping":"蒜頭類"}]}]},{"name":"06/10","categories":[{"name":"🥦 蔬果根莖類","items":[{"name":"綠櫛瓜","quantity":600,"unit":"克","grouping":"葉菜/蔬菜類"},{"name":"紅蘿蔔","quantity":1,"unit":"小根","grouping":"葉菜/蔬菜類"},{"name":"牛番茄","quantity":500,"unit":"克","grouping":"葉菜/蔬菜類"},{"name":"洋蔥","quantity":1,"unit":"顆","grouping":"葉菜/蔬菜類"}]},{"name":"🥩 豆魚蛋肉類","items":[{"name":"豬里肌肉","quantity":150,"unit":"克","grouping":"豬肉類"},{"name":"雞蛋","quantity":4,"unit":"顆","grouping":"蛋類"},{"name":"鮭魚","quantity":1,"unit":"片","grouping":"海鮮類"},{"name":"嫩豆腐","quantity":300,"unit":"克","grouping":"豆類"}]},{"name":"🌶 辛香料","items":[{"name":"蒜頭","quantity":4,"unit":"瓣","grouping":"蒜頭類"},{"name":"青蔥","quantity":4,"unit":"支","grouping":"蔥、蒜苗、九層塔、香菜類"}]},{"name":"🧂 調味品及其他","items":[{"name":"米酒","quantity":5,"unit":"克","grouping":"料理酒類"},{"name":"醬油","quantity":5,"unit":"克","grouping":"醬油類"},{"name":"太白粉","quantity":5,"unit":"克","grouping":"粉類"},{"name":"黑胡椒粉","quantity":3,"unit":"克","grouping":"芝麻胡椒粉/粒類"},{"name":"白砂糖","quantity":5,"unit":"克","grouping":"糖類"},{"name":"香油","quantity":5,"unit":"克","grouping":"油類"},{"name":"柴魚片","quantity":10,"unit":"克","grouping":"冷門其他/加工類"},{"name":"味噌","quantity":35,"unit":"克","grouping":"其他釀造、發酵、特殊製成類"}]}]}] 本週採買清單省略了：鹽、油 等家中常備食材，若家裡沒有上述食材的話，記得採買喔！ 低卡櫛瓜（西葫蘆）營養又百搭！煎煮拌炒或生吃都好吃！3大食譜教你如何料理爽口的「櫛瓜麵」，今夏就靠它來進行減醣／低醣飲食吧！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！燜燒罐減醣料理／法式香腸清湯、雞肉櫛瓜番茄湯，兩步驟輕鬆完成！25種韓式料理常用醬料介紹！本週精選食材點擊圖片可看更多料理食材的靈感喔！櫛瓜 牛番茄 小黃瓜 豆腐其他週次 【第254週】一週菜單：黃燜雞、絲瓜玉米筍、冬瓜雞湯 【第255週】一週菜單：長豆炒肉末、蔥爆香菇、韓式辣茄子 更多一週菜單 ……

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