《地中海減醣料理：哈佛健康餐盤，88道全家幸福共享的地中海優食提案》

作者： 羅勻吟  

原文作者： Audrey Lo

出版社：PCuSER電腦人文化  

出版日期：2022/04/02

語言：繁體中文

ISBN：9789860769678

叢書系列：自慢廚房

規格：平裝 / 288頁 / 23 x 17 x 1.66 cm / 普通級 / 全彩印刷

出版地：中国台灣

本書分類：飲食> 食譜> 西式料理

（页面参数仅供参考，具体以实物为准）

內容簡介

私廚料理技巧首度公開 ｘ 風行全球*佳飲食法

真正減醣零負擔甜點 ｘ 健康營養輕鬆維持體態 

跟著專業私廚一起用在地新鮮食材，

從早餐、主菜、沙拉、湯品、甜點，

餐餐都能享受肉質軟嫩多汁ｘ蔬菜爽脆鮮甜的*級美味，

搭配211哈佛健康餐盤飲食，

不但能吃得豐富營養，還能輕鬆維持體態，拿回健康主導權！

◎輕鬆便利：超省時一日三餐快速上菜

◎幸福美味：享受悠閒週末假日早午餐

◎為愛料理：營養不挑食老人小孩最愛

◎重磅加菜：大受好評私廚的宴會料理

◎私房甜點：無糖高蛋白滿足味蕾0負擔

作者簡介

羅勻吟Audrey Lo

Apicius International School of Hospitality

Florence University of The Arts- The American University of Florence

Master In Italian Cuisine

義大利佛羅倫斯藝術大學 Apicius 國際餐飲學院 義大利料理Master 文憑

WACS-Worldchefs Certified Chef De Partie

世界廚師協會 Chef De Partie 認證

American Certification Institute

International Certified Senior Health Manager

美國高級健康管理師

工作：

健康飲食概念推廣與演講

地中海料理教學

義大利佛羅倫斯藝術大學招生官

目錄

自序

用美味，創造美好關係

地中海減醣飲食，享受美好人生

哈佛健康餐盤，輕鬆享瘦的秘訣

CHAPTER I　RUSH HOUR

沙拉與蔬食

芝麻葉烤豆腐南瓜沙拉Arugula, roasted pumpkin and tofu salad

甜菜根茴香柳橙費塔起司沙拉Beetroot, fennel and orange salad with feta cheese

羽衣甘藍鮮蝦佐酪梨醬沙拉Kale and pan fried-shrimp salad with avocado dressing

綜合彩虹蔬果與糙米鷹嘴豆Rainbow veggie chickpea salad with poach eggs and brown rice

蘿蔓彩椒雞胸肉毛豆仁沙拉Romaine lettuce, peppers, edamame and chicken breast salad

蝦仁開心果費塔起司櫛瓜麵Zucchini noodles with shrimps, feta cheese and pistachios in shrimp bisque

羅勒絲瓜燴蛋與綠扁豆Sauteed loofah, eggs and lentils with basil

番茄燴茄子與帕瑪森起司Sauteed tomatoes and eggplants with parmigiano reggiano

炸櫛瓜花佐番紅花希臘優格Deep fried zucchini flowers with saffron yogurt

炙烤香草奶油煙燻紅椒粉白花椰菜Roasted cauliflower with chili, smoked paprika and mixed herbs butter

湯品

毛豆仁薄荷湯 Edamame mint soup

綜合時蔬羽衣甘藍湯Italian ribollita

義大利肉丸子蔬菜湯Minestra maritata

麵食

煙花女義大利麵 Spaghetti alla puttanesca

芥藍洋蔥醬培根貓耳朵麵Orecchiette with Chinese kale onion sauce

透抽烏魚子墨魚義大利麵Spaghetti al nero di seppia with grilled squids and bottarga

檸檬蝦義大利麵Spaghetti in shrimp bisque with pan fried shrimp

紅椒醬酸豆義大利螺旋麵Fusilli rigati with red pepper sauce and capers

番茄黃瓜明蝦天使冷麵Capellini with tomatoes, cucumbers and shrimps in olive oil and balsamic sauce

海鮮

油封番茄酸豆燴煮白肉魚海鮮蛤蜊 Acqua pazza

蝦仁荸薺佐白花椰菜泥Sauteed shrimps and water chestnuts with cauliflower purée

地中海烤軟絲Mediterranean grilled cuttlefish

烤去骨鯖魚佐番茄紅洋蔥小黃瓜Baked mackerel fillet with tomatoes, purple onion and cucumbers salad

紙包白酒酸豆鱈魚Baked paper wrapped cod with white wine and capers

溏心鮭魚佐開心果跟果乾北非小米Pan-fried salmon with pistachios and dried apricot couscous

小番茄酸豆橄欖煎鱸魚Pan-fried sea bass with cherry tomatoes and capers

鮪魚玉米餅沾酸黃瓜優格醬Canned tuna and corn patties with cucumber yogurt sauce

煎魚肚排佐鯷魚綠白花椰菜Pan-fried fish fillet with sauteed mix vegetables           

肉類

安格斯牛肉絲拌烤蘆筍與時蔬Sauteed beef fillet with roasted vegetables

香草辣椒拌水煮牛肉片Poached boneless beef short ribs with herbs and chilis sauce

橫膈牛排佐沙拉Pan roasted beef skirt steak with green salad

彩椒黑橄欖番茄燴去骨雞腿Pan-fried chicken thigh with tomatoes, olives and bell peppers

牛肝菌栗子燴雞腿Porcini-braised chicken thighs with mushrooms and chestnuts

酥炸紅椒粉雞胸肉Crispy fried chicken breast

豬肉黑橄欖鯷魚炒四季豆Sauteed pork tenderloin and green beans with olives and anchovies

炙燒豬肉茄子盅Sauteed minced pork and eggplants with parmigiano reggiano

CHAPTER II　WEEKEND BRUNCH

帕瑪森起司蛋佐黑松露醬Omelet with parmigiano reggiano and black truffle sauce

番茄彩椒燉蛋與帕瑪森起司餅乾Eggs purgatory with parmigiano reggiano crackers

義大利櫛瓜烘蛋Zucchini frittata

水波蛋荷蘭醬與橄欖油拌菠菜Eggs benedict with hollandaise and sauteed spinach

托斯卡尼番茄麵包丁沙拉Panzanella

義式小番茄麵包塔與無花果Cherry tomatoes bruschetta with figs salad

茭白筍與雞肉起司烤餅Chicken and vegetable quesadilla

義大利橄欖油火腿起司熱三明治Italian prosciutto croque monsieur

暖薑椰奶胡蘿蔔湯Ginger and carrot coconut soup

義式培根義大利麵Spaghetti alla Carbonara

綜合海鮮拼盤Mix seafood platter

檸檬時蔬烤魚Grilled fish with lemon and vegetables

勃根地紅酒燉牛肉Boeuf bourguignon

嫩煎鴨胸佐爐烤迷你胡蘿蔔Pan roasted duck breast with red wine balsamic sauce and roasted mini carrots

慢燉番茄豬梅花Tomato-braised pork shoulder butt

開心果羊肋排Roasted lamb chops with pistachio and red wine chocolate sauce

起司大拼盤Ultimate charcuterie board

CHAPTER III　CHEF’S SECRET

綜合蔬菜溫沙拉佐巴薩米克醋Mixed warm vegetables salad with balsamic dressing

炙烤煙燻紅椒粉章魚馬鈴薯沙拉Grilled octopus with green salad and baked potatoes

馬賽海鮮湯 Bouillabaisse

自製魚丸米苔目海鮮湯Homemade fish balls, seafood and rice noodle soup

牛肝菌蕈菇湯Porcini and mushroom soup

義大利雞肉蔬菜麵餃佐清雞湯Tortellini en brodo

波隆那肉醬寬扁麵Pappardelle al ragù bolognese

西班牙海鮮飯Paella

甜菜根藍紋起司燉飯佐青蘋果Beetroot risotto with gorgonzola cheese and green apple

鮮蝦與番紅花燉飯Saffron risotto with shrimps

法式經典油封鴨佐紅酒酸甜洋蔥醬Confit de canard with red wine onion jam 

低溫嫩烤排骨Honey glazed pork ribs

自製火腿與香料煮鳳梨Homemade ham with spicy pineapple

紅酒黑巧克力燉羊排Lamb stew red wine with dark chocolate sauce

CHAPTER IV　YUMMY HEALTHY

豆腐雞胸肉蔬菜餅Minced chicken breast and tofu patties

南瓜三重奏佐烤榛果Pumpkin 3 ways with roasted hazelnuts

帕瑪森起司茄子蔬菜丸Roasted mixed vegetable balls with parmigiano reggiano

希波克拉底湯Hippocratic soup

綜合芽菜與花椰菜溫豆漿奶昔Mixed sprouts, broccoli and soy milk smoothies

番茄時蔬義大利米麵湯Minestrone with pasta puntalette

花椰菜醬鯷魚義大利麵與自製風乾番茄Spaghetti in broccoli puree and anchovy with dried cherry tomatoes

雞胸肉費塔起司青醬薏仁米麵Chicken pasta with pesto alla genovese and feta cheese

綜合海鮮與酪梨佐白巴薩米克醋飯Mixed seafood with lemon, avocado, herbs and balsamico bianco rice

蘑菇牛絞肉漢堡排佐蘑菇醬Beef hamburger with mushroom sauce

青椒牛肉馬鈴薯派Shepherd’s pie

CHAPTER V　SUPER DESSERT

低醣香蕉蛋糕Low carb banana cake

松露黑巧克力Truffle chocolate

鹹蛋黃西西里杏仁起司餅乾Sicilian almond flour cookies with salted duck egg yolk and parmigiano cheese

焦糖椰奶紅棗塔Red dates tart with caramelized palm sugar

綜合水果沙巴雍Mixed fruit salad with zabaione

覆盆子赤藻糖醇乳酪蛋糕Raspberry erythritol cheesecake

巧克力沙拉米Salame di cioccolato

義大利凍糕佐藍莓醬Blueberry semifreddo

達克瓦茲伯爵茶鮮奶油餡Earl grey cream dacquoise

輕盈優雅的帕芙洛娃Pavlova