【第290週】一週菜單：01/30~02/03，高麗菜飯、菠菜淋蛋、照燒蒟蒻

本週重點：年後輕食系家常美食！過年吃多了大魚大肉，本週運用當季蔬菜製作低卡家常菜！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：高麗菜雞胸肉餅 配菜：西洋芹炒蝦仁 配菜：菠菜淋蛋 第 2 天 主食：瓜仔肉蒸豆腐 配菜：照燒蒟蒻 配菜：義式番茄蔬菜湯 第 3 天 主菜：高麗菜飯 配菜：橄欖油嫩煎雞胸 配菜：紅蘿蔔玉子燒 第 4 天 主菜：番茄肥牛金針菇 配菜：清蒸豆腐鯛魚 配菜：牛奶燉蘑菇花椰菜 第 5 天 主菜：花椰菜炒中卷 配菜：培根菠菜厚蛋燒 配菜：蒜片奶油蘑菇 [{"name":"01/30","categories":[{"name":"🥩 豆魚蛋肉類","items":[{"name":"雞胸肉","quantity":400,"unit":"克","grouping":"雞肉類"},{"name":"雞蛋","quantity":4,"unit":"顆","grouping":"蛋類"},{"name":"鮮蝦","quantity":10,"unit":"尾","grouping":"海鮮類"}]},{"name":"🥦 蔬果根莖類","items":[{"name":"高麗菜","quantity":375,"unit":"克","grouping":"葉菜/蔬菜類"},{"name":"洋蔥","quantity":1,"unit":"小顆","grouping":"葉菜/蔬菜類"},{"name":"西洋芹","quantity":250,"unit":"克","grouping":"葉菜/蔬菜類"},{"name":"雪白菇","quantity":30,"unit":"克","grouping":"菇類、真菌類"},{"name":"紅蘿蔔","quantity":1,"unit":"小根","grouping":"葉菜/蔬菜類"},{"name":"菠菜","quantity":250,"unit":"克","grouping":"葉菜/蔬菜類"}]},{"name":"🧂 調味品及其他","items":[{"name":"香油","quantity":3,"unit":"克","grouping":"油類"},{"name":"黑胡椒粒","quantity":2,"unit":"克","grouping":"芝麻胡椒粉/粒類"},{"name":"白胡椒粉","quantity":3,"unit":"克","grouping":"芝麻胡椒粉/粒類"},{"name":"鮮味調味粉","quantity":3,"unit":"克","grouping":"冷門其他/加工類"},{"name":"辣豆瓣醬","quantity":15,"unit":"克","grouping":"其他釀造、發酵、特殊製成類"},{"name":"蠔油","quantity":15,"unit":"克","grouping":"醬油類"},{"name":"米酒","quantity":15,"unit":"克","grouping":"料理酒類"},{"name":"白砂糖","quantity":15,"unit":"克","grouping":"糖類"},{"name":"太白粉","quantity":15,"unit":"克","grouping":"粉類"}]},{"name":"🌶 辛香料","items":[{"name":"蒜頭","quantity":2,"unit":"瓣","grouping":"蒜頭類"}]}]},{"name":"01/31","categories":[{"name":"🥩 豆魚蛋肉類","items":[{"name":"嫩豆腐","quantity":300,"unit":"克","grouping":"豆類"},{"name":"豬絞肉","quantity":90,"unit":"克","grouping":"豬肉類"}]},{"name":"🧂 調味品及其他","items":[{"name":"脆瓜罐頭","quantity":1,"unit":"罐","grouping":"冷門其他/加工類"},{"name":"蒟蒻","quantity":230,"unit":"克","grouping":"冷門其他/加工類"},{"name":"麻油","quantity":15,"unit":"克","grouping":"油類"},{"name":"醬油","quantity":30,"unit":"克","grouping":"醬油類"},{"name":"白砂糖","quantity":30,"unit":"克","grouping":"糖類"},{"name":"白醋","quantity":15,"unit":"克","grouping":"醋類"},{"name":"米酒","quantity":15,"unit":"克","grouping":"料理酒類"},{"name":"番茄糊","quantity":200,"unit":"克","grouping":"冷門其他/加工類"},{"name":"義大利香料","quantity":10,"unit":"克","grouping":"特殊香料粉類"}]},{"name":"🥦 蔬果根莖類","items":[{"name":"鮮香菇","quantity":4,"unit":"朵","grouping":"菇類、真菌類"},{"name":"洋蔥","quantity":1,"unit":"小顆","grouping":"葉菜/蔬菜類"},{"name":"西洋芹","quantity":120,"unit":"克","grouping":"葉菜/蔬菜類"},{"name":"金針菇","quantity":80,"unit":"克","grouping":"菇類、真菌類"},{"name":"高麗菜","quantity":150,"unit":"克","grouping":"葉菜/蔬菜類"}]},{"name":"🌶 辛香料","items":[{"name":"青蔥","quantity":1,"unit":"支","grouping":"蔥、蒜苗、九層塔、香菜類"},{"name":"蒜頭","quantity":6,"unit":"瓣","grouping":"蒜頭類"}]}]},{"name":"02/01","categories":[{"name":"🥦 蔬果根莖類","items":[{"name":"高麗菜","quantity":750,"unit":"克","grouping":"葉菜/蔬菜類"},{"name":"乾香菇","quantity":15,"unit":"朵","grouping":"菇類、真菌類"},{"name":"紅蘿蔔","quantity":1,"unit":"小根","grouping":"葉菜/蔬菜類"}]},{"name":"🧂 調味品及其他","items":[{"name":"白米","quantity":540,"unit":"克","grouping":"主食類"},{"name":"蝦米","quantity":30,"unit":"克","grouping":"冷門其他/加工類"},{"name":"油蔥酥","quantity":15,"unit":"克","grouping":"冷門其他/加工類"},{"name":"冷凍蔬菜","quantity":90,"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":"黑胡椒粒","quantity":8,"unit":"克","grouping":"芝麻胡椒粉/粒類"},{"name":"乾燥迷迭香","quantity":6,"unit":"克","grouping":"特殊香料粉類"},{"name":"白胡椒粉","quantity":3,"unit":"克","grouping":"芝麻胡椒粉/粒類"}]},{"name":"🥩 豆魚蛋肉類","items":[{"name":"雞胸肉","quantity":310,"unit":"克","grouping":"雞肉類"},{"name":"雞蛋","quantity":2,"unit":"顆","grouping":"蛋類"}]}]},{"name":"02/02","categories":[{"name":"🥦 蔬果根莖類","items":[{"name":"牛番茄","quantity":300,"unit":"克","grouping":"葉菜/蔬菜類"},{"name":"金針菇","quantity":200,"unit":"克","grouping":"菇類、真菌類"},{"name":"蘑菇","quantity":200,"unit":"克","grouping":"菇類、真菌類"},{"name":"綠花椰菜","quantity":200,"unit":"克","grouping":"葉菜/蔬菜類"}]},{"name":"🥩 豆魚蛋肉類","items":[{"name":"牛肉片","quantity":480,"unit":"克","grouping":"牛、羊、鴨肉類"},{"name":"鯛魚","quantity":2,"unit":"片","grouping":"海鮮類"},{"name":"雞蛋豆腐","quantity":300,"unit":"克","grouping":"豆類"}]},{"name":"🌶 辛香料","items":[{"name":"蒜頭","quantity":8,"unit":"瓣","grouping":"蒜頭類"},{"name":"青蔥","quantity":1,"unit":"支","grouping":"蔥、蒜苗、九層塔、香菜類"},{"name":"辣椒","quantity":1,"unit":"支","grouping":"辣椒類"},{"name":"薑","quantity":1,"unit":"小塊","grouping":"薑類"}]},{"name":"🧂 調味品及其他","items":[{"name":"醬油","quantity":15,"unit":"克","grouping":"醬油類"},{"name":"米酒","quantity":20,"unit":"克","grouping":"料理酒類"},{"name":"起司絲","quantity":15,"unit":"克","grouping":"冷門其他/加工類"},{"name":"鮮奶","quantity":100,"unit":"克","grouping":"主食類"}]}]},{"name":"02/03","categories":[{"name":"🥩 豆魚蛋肉類","items":[{"name":"中卷","quantity":1,"unit":"尾","grouping":"海鮮類"},{"name":"雞蛋","quantity":3,"unit":"顆","grouping":"蛋類"}]},{"name":"🥦 蔬果根莖類","items":[{"name":"綠花椰菜","quantity":257,"unit":"克","grouping":"葉菜/蔬菜類"},{"name":"小番茄","quantity":50,"unit":"克","grouping":"水果"},{"name":"菠菜","quantity":200,"unit":"克","grouping":"葉菜/蔬菜類"},{"name":"蘑菇","quantity":250,"unit":"克","grouping":"菇類、真菌類"}]},{"name":"🌶 辛香料","items":[{"name":"蒜頭","quantity":4,"unit":"瓣","grouping":"蒜頭類"},{"name":"辣椒","quantity":1,"unit":"支","grouping":"辣椒類"}]},{"name":"🧂 調味品及其他","items":[{"name":"義大利香芹","quantity":2,"unit":"克","grouping":"特殊香料粉類"},{"name":"麵包粉","quantity":23,"unit":"克","grouping":"粉類"},{"name":"米酒","quantity":15,"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":"培根","quantity":4,"unit":"片","grouping":"冷門其他/加工類"},{"name":"起司片","quantity":3,"unit":"片","grouping":"冷門其他/加工類"},{"name":"黑胡椒粒","quantity":5,"unit":"克","grouping":"芝麻胡椒粉/粒類"},{"name":"鮮奶","quantity":50,"unit":"克","grouping":"主食類"},{"name":"奶油","quantity":5,"unit":"克","grouping":"油類"},{"name":"黑胡椒粉","quantity":3,"unit":"克","grouping":"芝麻胡椒粉/粒類"},{"name":"義大利香芹","quantity":5,"unit":"克","grouping":"特殊香料粉類"}]}]}] 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！ 第 5 天的「蒜片奶油蘑菇」省略瑪薩拉酒，可依照個人喜好決定是否採買。 營養師教你：年後吃這幾道料理瘦身清腸胃！瘦身必吃！富含水溶性膳食纖維的 6 種食物不用熬湯不用買湯底！用這三種食材，輕鬆煮出和風低卡的蔬菜雞肉鍋！用「白花椰菜飯」來代替白米飯，營養還能幫助瘦身！營養師：只要六招，年後瘦身計畫保證瘦！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 蒟蒻 花椰菜 豆腐其他週次 【第288週】一週菜單：蒜苗炒臘肉、香菇鑲肉、避風塘蘿蔔糕 【第289週】一週菜單：蒜蓉蒸蝦、上海炒年糕、蛤蜊芥菜雞湯 更多一週菜單 ……

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