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作者簡介
倉橋利江
受到擅長料理的母親影響下，從小學開始就站在廚房學習料理。曾任出版社的烹飪書籍編輯，以主編身分親自發行多本料理雜誌。並在大型出版社擔任過料理雜誌編輯後，成為一名自由特約編輯。獨立以來，至今已負責過65本以上的烹飪書籍，並推出多項人氣商品。在近20年的編輯經驗當中，希望自己能成為料理家與讀者之間的橋樑，將工作所學的專業技巧結合獨創巧思，設計出「運用易取得的食材，製作既簡單又令人回味的食譜書」。著書有「野菜はスープとみそ汁でとればいい」、「作りおき&朝7分お弁当312」、「レパートリーは少なくていい」(以上均為新星出版社)、「假日常備菜&平日快手菜336」(邦聯文化)。
要美味要享瘦更要輕鬆
三個願望一次滿足！···································· 8
平假日都靠輕醣飲食
輕鬆瘦身！························································· 10
無論吃肉吃魚吃菜，不必減少食量也OK！
「為了瘦下來而壓抑食慾」
不用再這樣限制自己！······························· 12
輕醣飲食的訣竅··············································· 14
能夠好好享受
美味常備菜的訣竅········································· 15
本書的使用方法··············································· 16
PART.1
肉類配菜
去骨雞腿肉
照燒薑汁雞························································· 18
鮮嫩熟雞腿························································· 18
美乃滋唐揚雞···················································· 19
柚子醋煮鴻喜菇雞肉···································· 19
豆奶味噌燉雞···················································· 20
醬醋唐揚雞························································· 20
奶油蔥淋雞························································· 21
明太子酒蒸雞···················································· 21
雞胸肉
一吃上癮醬漬雞··············································· 22
豆腐雞塊······························································· 22
披薩雞排······························································· 23
棒棒雞···································································· 23
咖哩奶燉雞························································· 24
蜜汁叉燒雞························································· 24
蒜炒小松菜雞柳··············································· 25
蔥爆辣雞······························································· 25
雞里肌
橄欖油煮雞柳···················································· 26
花生蔥醬拌雞柳··············································· 26
奶油泡菜炒雞柳··············································· 27
鹽昆布拌萵苣雞絲········································· 27
帶骨雞肉
柚子醋煮鳥蛋雞翅········································· 28
茄汁奶燉雞翅腿··············································· 28
烏斯特醬炒雞翅··············································· 29
嗆辣舞菇蒸雞翅··············································· 29
豬肉片
咖哩漬紅蘿蔔豬肉········································· 30
芝麻炸豬丸························································· 30
豬肉泡菜起司燒··············································· 31
微波回鍋肉························································· 31
清香茄子豬肉···················································· 32
鹽麴茄汁豬肉···················································· 32
奶油醬油炒櫛瓜豬肉···································· 33
芝麻豆乳豬肉片··············································· 33
豬肉薄片
芝麻梅醬涮肉片··············································· 34
香菇炸豬卷························································· 34
蔥鹽炒豬肉························································· 35
豆苗蘿蔔泥拌肉片········································· 35
油醋漬青椒涮肉片········································· 36
味噌蔥豬卷························································· 36
美乃滋蛋炒小番茄豬肉······························· 37
奶燉酪梨涮肉片··············································· 37
豬五花薄片
麵味露漬苦瓜豬五花···································· 38
紫蘇杏鮑菇豬肉卷········································· 38
美乃滋味噌炒豬肉········································· 39
芥末籽醬炒豬肉··············································· 39
厚切豬肉
奶燉蔥豬······························································· 40
麥茶燉豬······························································· 40
香煎卡門貝爾起司豬排······························· 41
清蒸薑香豬肉···················································· 41
牛肉片
泡菜醃牛肉片···················································· 42
柚子醋漬牛肉片··············································· 42
香煎牛片排························································· 43
白酒西洋芹牛肉··············································· 43
韓式牛肉雜菜冬粉········································· 44
醬煮牛片球························································· 44
梅子奶油炒蕪菁牛肉···································· 45
壽喜蒟蒻絲牛肉··············································· 45
牛肉薄片
炸牛肉卷······························································· 46
俄風酸奶牛肉···················································· 46
香煎萵苣牛肉沙拉········································· 47
蔥芝麻油拌牛肉··············································· 47
燒烤用牛肉
芥末籽醬漬洋蔥牛肉···································· 48
辣漬蘆筍燒肉···················································· 48
韭菜豆芽炒牛肉··············································· 49
微波青椒肉絲···················································· 49
雞絞肉
羊栖菜雞鬆························································· 50
明太子雞肉丸···················································· 50
雞肉豆皮燒························································· 51
微波韓式水菜拌雞肉燥······························· 51
豬絞肉
簡易辣豆醬························································· 52
香菇燒賣······························································· 52
美乃滋蠔油炒豆芽肉燥······························· 53
萵苣包肉燥························································· 53
牛豬混合絞肉
中式肉燥······························································· 54
奶燉肉丸······························································· 54
酪梨醬漢堡排···················································· 55
微波青花菜肉末··············································· 55
肉類加工品
芥末醋漬甜椒火腿········································· 56
蒜辣羊栖菜培根··············································· 56
鹹牛肉塔塔醬···················································· 57
番茄醬拌維也納香腸···································· 57
番茄茄子厚培根··············································· 58
煎炸起司火腿···················································· 58
鹹牛肉歐姆蛋···················································· 59
高湯豆乳煮萵苣香腸···································· 59
Column 01
簡單到不可思議！
熟雞腿的變化菜色
山葵美乃滋雞腿··············································· 60
酪梨雞腿沙拉···················································· 60
奶油乳酪拌雞腿··············································· 60
泡菜拌雞腿························································· 61
油蔥雞腿······························································· 61
魚子美乃滋拌雞腿········································· 61
再也不用忍耐！
大滿足！盡情享用的拌飯
蒟蒻絲拌飯························································· 62
青花菜堅果拌飯··············································· 62
毛豆醃梅拌飯···················································· 62
黃豆魩仔魚拌飯··············································· 62
PART.2
海鮮配菜
鮭魚
蘆筍鮭魚······························································· 64
羅勒起司炸鮭魚··············································· 64
青紫蘇奶油香煎鮭········································· 65
芝麻柚子醋煮鮭魚········································· 65
薄鹽鮭魚
橄欖油煮鮮蔬鹹鮭········································· 66
白酒蒸櫛瓜鹹鮭··············································· 66
美乃滋炒豆芽鹹鮭········································· 67
微波香菇鹹鮭···················································· 67
旗魚
咖哩漬秋葵旗魚··············································· 68
油淋旗魚······························································· 68
燒肉醬炒旗魚···················································· 69
核桃味噌烤旗魚··············································· 69
鱈魚、馬加鰆
茄汁青椒鱈魚···················································· 70
味噌烤鰆魚························································· 70
鹽昆布奶油炒鱈魚········································· 71
義式水煮鰆魚···················································· 71
鰤魚
檸檬漬鰤魚························································· 72
韓式辣醬炒鰤魚··············································· 72
義式生鰤魚片···················································· 73
奶油柚子醋照燒鰤魚···································· 73
鯖魚
酸漬鹹鯖······························································· 74
龍田揚鯖魚························································· 74
咖哩奶油香煎鹹鯖········································· 75
中式蒸小松菜鯖魚········································· 75
鮪魚、竹筴魚
鮪魚南蠻漬························································· 76
湯煮鮪魚丸························································· 76
竹筴剁魚生························································· 77
鮪魚堅果沙拉···················································· 77
蝦子
南洋涼拌蝦························································· 78
青海苔炸蝦························································· 78
美乃滋炒酪梨鮮蝦········································· 79
微波鮮蝦茶碗蒸··············································· 79
水煮鯖魚罐頭
鯖魚紅蘿蔔沙拉··············································· 80
鯖魚肉餅······························································· 80
涼拌鯖魚······························································· 81
豆乳泡菜煮鯖魚··············································· 81
油漬鮪魚罐頭
芝麻拌菠菜鮪魚··············································· 82
韓式豆渣鮪魚煎餅········································· 82
醬炒四季豆鮪魚··············································· 83
美乃滋焗烤豆腐鮪魚···································· 83
水煮鮭魚罐頭
美乃滋拌西洋芹鮭魚···································· 84
法式蔬菜鮭魚湯··············································· 84
柚子醋炒青江菜鮭魚···································· 85
微波油豆腐鮭魚··············································· 85
Column 02
低醣所以放心！
輕鬆美味的下酒菜食譜
無限泡菜鮭魚···················································· 86
味噌漬豆腐························································· 86
油漬起司······························································· 86
醬漬雞胗······························································· 87
嗆辣蒟蒻······························································· 87
蒜香橄欖油漬小魚乾···································· 87
甘醋漬章魚························································· 87
明太子美乃滋拌酪梨···································· 88
什錦納豆······························································· 88
蘿蔔芽生火腿卷··············································· 88
涼拌薑柚子醋蕪菁裙帶菜根···················· 89
煙燻鮭魚包起司··············································· 89
和風塔塔甜蝦···················································· 89
水菜鮪魚堅果沙拉········································· 89
七味美乃滋豆皮條········································· 90
鹽昆布拌酪梨···················································· 90
PART.3
飯、麵類
飯類
黃豆芽牛肉炊飯··············································· 92
毛豆章魚炊飯···················································· 92
蕈菇蒟蒻絲牛丼··············································· 93
酪梨鮪魚丼························································· 93
鴻喜菇鮪魚炊飯··············································· 94
雞肉炊飯······························································· 94
香蒜奶油牛肉炒飯········································· 95
萵苣香腸炒飯···················································· 95
義大利麵
和風香菇鹹鮭義大利麵······························· 96
蕈菇肉醬義大利麵········································· 96
培根青花菜義大利麵···································· 97
明太子奶油義大利麵···································· 97
Column 03
忙碌的早晨就靠這些！
輕醣飽腹便當
燒肉便當······························································· 98
羅勒起司炸鮭魚便當···································· 99
豆腐雞塊便當···················································· 100
PART.4
蔬菜類配菜
菠菜
魩仔魚炒菠菜海帶芽···································· 102
菠菜堅果沙拉···················································· 102
菠菜鮭魚沙拉···················································· 103
壽司醋炒菠菜···················································· 103
小松菜
涼泡小松菜························································· 104
小松菜豆渣沙拉··············································· 104
美乃滋柚子胡椒拌小松菜························· 105
奶燉蛤蜊小松菜··············································· 105
紅蘿蔔
韓式涼拌紅蘿蔔··············································· 106
紅蘿蔔茅屋起司沙拉···································· 106
紅緞帶堅果沙拉··············································· 107
一吃上癮紅蘿蔔鮭魚···································· 107
青花菜
焗烤青花菜鮮蝦··············································· 108
咖哩漬青花菜···················································· 108
柚子胡椒奶油炒青花菜······························· 109
起司蒸青花菜···················································· 109
青椒、甜椒
薑煮青椒······························································· 110
西式醃甜椒························································· 110
無限青椒鯖魚···················································· 111
魚子美乃滋拌青椒油豆腐························· 111
青江菜
炒煮青江菜油豆腐皮···································· 112
鹽昆布青江菜沙拉········································· 112
青江菜水煮蛋沙拉········································· 113
核桃醬拌香煎青江菜···································· 113
小番茄、番茄
高湯漬小番茄···················································· 114
薑漬小番茄························································· 114
番茄豆腐卡布里沙拉···································· 115
鯷魚炒番茄························································· 115
蘆筍
韓式涼拌蘆筍···················································· 116
芥末籽醬漬鴻喜菇蘆筍······························· 116
微波海苔拌蘆筍··············································· 117
培根蛋奶蘆筍···················································· 117
四季豆、甜豌豆
涼泡甜豌豆························································· 118
梅子美乃滋四季豆沙拉······························· 118
鱈魚子奶油炒四季豆···································· 119
蛋炒甜豌豆························································· 119
茄子
茄子魩仔魚南蠻漬········································· 120
鯷魚漬茄子························································· 120
油薑蒸茄······························································· 121
美乃滋咖哩炒茄子肉末······························· 121
櫛瓜
柚子醋泡櫛瓜···················································· 122
油醋漬培根櫛瓜··············································· 122
韓式涼拌櫛瓜···················································· 123
披薩櫛瓜······························································· 123
小黃瓜
韓式小黃瓜泡菜··············································· 124
檸檬漬小黃瓜···················································· 124
涼拌柚子醋小黃瓜鯖魚······························· 125
中式小黃瓜炒牛肉········································· 125
高麗菜
維也納香腸高麗菜卷···································· 126
高麗菜沙拉························································· 126
微波魩仔魚高麗菜········································· 127
醬炒納豆高麗菜··············································· 127
白菜
鹽煮白菜竹輪···················································· 128
培根白菜沙拉···················································· 128
奶油蒸白菜鹹鮭··············································· 129
蒜炒白菜豬肉···················································· 129
白蘿蔔
醬煮白蘿蔔鯖魚··············································· 130
薑漬白蘿蔔························································· 130
魚子美乃滋拌白蘿蔔···································· 131
柚子胡椒炒白蘿蔔········································· 131
蕪菁
蕪菁雞鬆······························································· 132
蕪菁生火腿························································· 132
蕪菁海藻沙拉···················································· 133
鮮味奶油炒蕪菁豬肉···································· 133
西洋芹、洋蔥
金平西洋芹櫻花蝦········································· 134
洋蔥煙燻鮭魚···················································· 134
鮪魚拌西洋芹···················································· 135
鹹牛肉炒洋蔥···················································· 135
蓮藕、牛蒡
柚子醋炒魩仔魚蓮藕···································· 136
牛蒡美乃滋咖哩沙拉···································· 136
微波芝麻拌牛蒡··············································· 137
蓮藕起司燒························································· 137
山藥、南瓜
山葵漬山藥························································· 138
油醋漬烤南瓜火腿········································· 138
豆乳煮南瓜························································· 139
明太子美乃滋烤山藥···································· 139
菇類
鹽麴什錦菇························································· 140
西式醃菇······························································· 140
蒜香奶油煎杏鮑菇········································· 141
奶燉蕈菇培根···················································· 141
醬煮滑溜金針菇··············································· 142
大蔥杏鮑菇醃菜··············································· 142
香鬆拌蕈菇鮪魚··············································· 143
起司粉炒菇························································· 143
Column 04
掌握配方就能決定出最適合的調味！
簡易減醣綜合調味料
照燒風味
照燒薑汁鮭魚···················································· 144
芝麻美乃滋風味
芝麻美乃滋拌青花菜···································· 144
柚子醋奶油風味
柚子醋奶油燒雞··············································· 144
香蒜味噌風味
香蒜味噌炒豬肉··············································· 145
起司奶油風味
起司奶油煮旗魚··············································· 145
橄欖油魩仔魚風味
魩仔魚炒青椒···················································· 145
美乃滋蠔油風味
美乃滋蠔油炒鮮蝦········································· 146
鹽芝麻油風味
鹽芝麻油拌菠菜··············································· 146
青紫蘇梅橄欖油風味
青紫蘇梅子拌雞柳········································· 146
PART.5
蛋、豆製品配菜
雞蛋、鵪鶉蛋
鹽麴醬油蛋························································· 148
鮭魚鵪鶉蛋························································· 148
鹹牛肉炒蛋沙拉··············································· 149
簡易蟹味煎蛋···················································· 149
油豆腐
薑汁味噌油豆腐··············································· 150
煮油豆腐牛卷···················································· 150
柴魚片醬油炒油豆腐···································· 151
茄汁油豆腐排···················································· 151
油豆腐皮
香煎豆皮包鯖魚··············································· 152
含煮豆皮······························································· 152
芝麻蔥油拌豆皮··············································· 153
豆皮帕尼尼························································· 153
蒸大豆
柚子醋漬黃豆···················································· 154
奶燉黃豆雞肉···················································· 154
夏威夷風黃豆鮭魚········································· 155
紅紫蘇香鬆炒黃豆········································· 155
綜合豆、毛豆
蒜香醬油漬毛豆··············································· 156
花椰綜合豆醃菜··············································· 156
奶油醬油炒毛豆··············································· 157
綜合豆西洋芹起司沙拉······························· 157
Column 05
10分鐘左右可完成！
快手減醣小鍋
常夜鍋···································································· 158
豆乳雞湯鍋························································· 158
鹽麴雞翅鍋························································· 159
擔擔鍋···································································· 159
奶油味噌鮭魚鍋··············································· 160
濃鮮豆皮牡蠣鍋··············································· 160
PART.6
湯菜料理
營養滿分湯
炒大蔥奶油湯···················································· 162
豐料豬肉湯························································· 163
番茄櫛瓜雞肉燥湯········································· 163
咖哩豆乳蝦湯···················································· 164
和風杏鮑菇帆立貝湯···································· 165
雞肉薑湯······························································· 165
味噌湯、其他湯品
大蔥鯖魚味噌湯··············································· 166
豆芽菜味噌湯···················································· 166
起司酪梨味噌湯··············································· 166
西式溫泉蛋豆苗湯········································· 167
簡易酸辣湯························································· 167
金針菇鱈魚子奶油湯···································· 167
Column 06
低糖絕品甜點
蘋果起司蛋糕···················································· 168
義式藍莓冰糕···················································· 168
奶香咖啡凍························································· 168
豆粉炒黃豆························································· 169
草莓卡門貝爾起司········································· 169
綜合堅果巧克力··············································· 169
材料類別食譜索引········································· 170
