【秋天必吃~菇菇栗子飯】- 營養生Negimen




【秋天必吃~菇菇栗子飯】步入秋天,係食栗子同菇菌嘅好時機,一齊睇下高纖,低卡又簡單嘅菇菇栗子飯係點整啦!


一人份

材料:

白米30g

糙米 10g

預先浸泡乾冬菇 3隻

舞菇35g

雞髀菇30g

去皮栗子50g


調味(可因應個人口味調味)

蒜頭少許

味琳一茶匙

醬油一大匙


步驟:

1.將乾冬菇的多餘水份捏出 (浸菇水可保留),用濕廚房紙抹淨舞菇及杏鮑菇。


2.冬菇和杏鮑菇切成薄片,舞菇拆散備用。


3.兩款米混合在一起放在電飯煲內,加入約1.5合(量米杯)浸菇水或高湯。加入昧琳,醬油和蒜泥等調味料。


4.把栗子、菇類倒入電飯煲,輕輕拌勻。按下煮飯鍵,待菇菇飯煲起。


5.烹用菇菇栗子飯前可按照個人喜好,加上少許蔥花和麻油,風味更佳。


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【Mushroom and chestnut rice】Autumn is coming, it is the perfect season for having chestnuts and mushrooms. Let’s see how to cook this high fiber, low calories and vegan mushroom rice!


One serving

Ingredients:

White rice 30g

Brown rice 10g

Soaked dried mushroom 3

Maikata mushroom 35g

King oyster mushroom 30g

Peeled chestnuts 50g


Seasoning (Optional)

Minced garlic Trace

Mirin 1 tsp

Soy sauce 1 tbsp


Steps:

1. Squeeze out the excessive water in soaked mushrooms (you may keep the water used for soaking mushrooms), use a wet paper towel to clean maitake and king oyster mushrooms.


2. Slice soaked mushroom and king oyster mushroom into about 2cm thick slices, tear the maitake into pieces.


3. Pour the 2 types of rice into the rice cooker, add 1.5 cups of mushroom water or other broth into the rice cooker, add minced garlic, mirin and soy sauce.


4. Put chestnut, mushrooms in the rice cooker and gently fold in the rice. Press the cook button and wait until the rice is done.


5. When serving, feel free to sprinkle some chopped green onions or add a teaspoon of sesame oil, they can enhance the flavour.


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