瘦身餐 : 咖喱包菜花炒饭（无米粒）

— 瘦·身·餐 —

咖喱包菜花炒饭（无米粒）

A）材料：

包菜花  300克

豆干  1块

豆角  20克 (切细)

杏鲍菇  30克 (切细)

冷冻什豆  50克 (飞水备用) 

B）材料： 

油  1 ½大匙

姜末  1茶匙

C）调味料：

盐  1/8 茶匙

香菇味素  ½茶匙

麻油  1茶匙

胡椒粉  少许

咖喱粉 1茶匙

做法：

1）包菜花切成米粒状飞水沥干备用。

2）烧热1 ½大匙油爆香姜末，加入豆角炒至翠绿，加入杏鲍菇炒香，再加入包菜花粒、豆干碎及什豆大火快炒，最后加调味料炒香上碟。 

注：豆干做法 : 豆干先用叉压成碎块状，锅内烧热少许油，放入豆干碎拌炒，加入1茶匙生抽，慢火煎香至金黄色。

Fried Rice with Curry Cauliflower

 

A) Ingredients:

300 g  cauliflower

1 pc  dry bean curd

20 g  long bean (diced)

30 g  king oyster mushroom (diced)

50 g  frozen mixed beans (parboiled)  

B) 

1 ½  tbsp  oil

1 tsp  ginger (chopped finely)  

C) Seasoning Ingredients:

¼ tsp  salt

½ tsp  mushroom msg

1 tsp  sesame oil

1 tsp  curry powder

A bit of pepper powder

Method:

1.Cut cauliflower  finely into the shape of rice.  Blanch and drain, set aside.

2.Heat  1 ½  tsp oil to saute ginger, then add in long bean and stir fry until the long bean turn into emerald green. Immediately add in king oyster mushroom to fry until aromatic,  and then add in cauliflower (rice), dry bean curd pieces and mixed beans and quick stir fry under high heat. Lower the heat, add in seasoning ingredients and fry until aromatic and dish out for serving.

Method of prepare dry bean curd:

Crush the bean curd with a fork. Fry the crushed bean curd with a bit of oil and light soy under low heat until the bean curd turn golden yellow.