伍雅芬
一到冬天，大家自然想吃些溫熱的食物，營養師Arlene就以當季食材，做一個充滿營養的小炒。她先將食材切成幼粒，因為這樣能加快烹調時間，減少營養流失。Arlene避免坊間習慣的熱鑊，反而把較難熟的甘筍和木耳與油一起放到鍋中加熱，最後才加入易熟材料快炒兩分鐘。只是一個習慣的轉變，卻把大部分的營養留住，還不趕快試試！
馬蹄木耳百合甘筍炒蘆筍
材料：
馬蹄 6 粒
木耳 半杯
百合 1 顆
甘筍 半條
蘆筍 3 條
調味料：
黑芝麻油 1 湯匙
喜瑪拉雅山鹽 半茶匙
豉油 1 茶匙
水 3 湯匙
Water Chestnut, Mu-er Fungus, Lily Bulb, Carrot and Asparagus Stir-Fry
Ingredients:
6 water chestnuts
1/2 cup mu-er fungus
1 lily bulb
1/2 carrot
3 spears of asparagus
Seasoning:
1 tbsp black sesame oil
1/2 tsp Himalayan salt
1 tsp soy sauce
3 tbsp water
做法︰
- 木耳浸軟，去蒂切絲；把其餘食材洗淨，馬蹄去皮切成條狀；鮮百合逐瓣剝開；甘筍切絲、蘆筍去尾段少許切成段。
- 將喜瑪拉雅山鹽、豉油及水混合備用。
- 在平底鍋中，先倒入黑芝麻油、甘筍及木耳，隨後才開慢火加熱。
- 當感覺到鍋已達熱點，加熱至中火，依序放入調味料、馬蹄、百合、蘆筍，快炒兩分鐘即可食用。
Steps :
- Soak the mu-er fungus in water until soft, trim off the hard bits and shred. Wash the rest of the ingredients. Peel and shred the water chestnuts. Break up the lily bulb into cloves and separate them piece by piece. Cut the carrot into strips. Chop off the woody ends of the asparagus and cut into several segments.
- Stir the Himalayan salt and soy sauce into the water and set aside.
- Add the black sesame oil, carrot and mu-er fungus to a frying pan and simmer over low heat.
- When the frying pan is heated up, turn the heat up to medium. Add the seasoning mixture, water chestnuts, lily bulb and asparagus one by one and stir fry for 2 minutes. Ready to serve.