推薦序
這是一本親和易懂、深具直覺特性的烹飪指南�Andrea
「挑戰自己,是成長的唯一道路。」這就是當初她所做的事�Massimo Bocus
浪漫的生活煮食,度悠悠之口�許益謙
如果可能,我也想做出這樣的料理�馬瑄
這是一本充滿「口福跟健康福」的實用好書�呂美寶
五感全開,讓細胞快樂爆裂的美食�方孝珍
來自一群交往超過半甲子歲月的好友
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
CHAPTER1 RUSH HOUR
沙拉與蔬食
芝麻葉烤豆腐南瓜沙拉 Arugula, roast pumpkin and tofu salad roasted
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 puree
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
CHAPTER2 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
CHAPTER3 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 ragu 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
CHAPTER4 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
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CHAPTER5 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 cioccolateo
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
附錄
開一瓶喜歡的酒,盡情享用佳餚吧!
親手做,地中海減醣便當
主廚的香草
主廚常備食材與食品調味罐
主廚的工具
主廚食材哪裡買
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