材料
¼杯（50克）Bioglan椰子油
2棵青葱，切片
6瓣 蒜头，切片
1个大型法国红葱头，切片
1片2厘米厚新鲜生姜，压碎
150克豆干，切块
1条大型胡萝卜，磨碎
250克嫩孢子甘蓝，切去尾端，切成4块
1杯（220克）煮好的糙米
100克豆芽
2大匙酱青（另准备适量）
1大匙蚝油
3滴麻油
¼杯（40克）Bioglan奇亚籽（另准备1大匙装饰料）
黑胡椒适量
切片新鲜辣椒，可选
新鲜芫荽叶
新鲜蒜苗

不含：乳制品、坚果

做法

  1. 用中高火在炒锅内加热1大匙椰子油，把青葱、蒜头、红葱头和生姜翻炒2分钟至青葱变黄，盛出待用。
  2. 在炒锅内再加热剩余的椰子油，润锅后加入豆干翻炒2分钟至金黄色，盛出待用。
  3. 把炒好的青葱等回锅，加入胡萝卜和孢子甘蓝翻炒3分钟，然后加入糙米饭和豆芽翻炒2分钟。米饭若粘锅，可加入3大匙清水。
  4. 拌入酱青、蚝油、麻油、亚麻籽和炒好的豆干，加入黑胡椒和辣椒翻炒2分钟，可适量增减调味。
  5. 撒上另外准备的适量亚麻籽、芫荽叶和蒜苗，如需要可搭配酱青享用。

 

Ingredients
¼ cup (50g) Bioglan
Coconut Oil
2 spring onions, sliced
6 cloves garlic, sliced
1 large French shallot, sliced
2cm piece fresh ginger, grated
150g extra firm tofu (bean curd), diced
1 large carrot, grated
250g baby brussels sprouts, trimmed and cut into quarters
1 cup (220g) cooked brown rice
1 large handful (100g) bean sprouts
2 tablespoons light soy sauce, plus extra, to serve
1 tablespoon oyster sauce
3 drops sesame oil
¼ cup (40g) Bioglan Chia Seeds, plus 1 tablespoon
for sprinkling
black pepper, to taste
sliced fresh chilli, to taste, optional
fresh coriander leaves, to serve
fresh garlic chives, to serve

free from : dairy, nuts

Method

  1. Heat 1 tablespoon of the coconut oil in a wok over medium–
    high heat. Stir-fry spring onion, garlic, shallot and ginger for 2 minutes or until spring onion has browned. Remove from
    wok and set aside.
  2. Melt remaining coconut oil in wok and swirl to coat surface. Stir-fry tofu for 2 minutes or until brown. Remove from wok and set aside.
  3. Return spring onion mixture to wok along with carrot and brussels sprouts. Stir-fry for 3 minutes. Add brown rice and bean sprouts, tossing to mix well, and stir-fry for 2 minutes.
    If the rice is sticking to the wok, add up to 3 tablespoons of water to release it.
  4. Fold soy sauce, oyster sauce, sesame oil, chia seeds and the browned tofu through rice mixture. Add black pepper and
    chilli (if using), and stir-fry for 2 minutes. Taste and adjust flavour by adding more sauces or seasonings if needed.
  5. Sprinkle the rice with extra chia seeds, coriander leaves and garlic chives. Serve with additional soy sauce, if desired.
产品小贴士
可用糙米取代白米，健康加分！
更多精彩内容刊载于优选健康食谱, Superfoods Recipe
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