This high-protein, high-fiber recipe supports muscle health, fullness, and steady energy. It helps promote healthy blood sugar, cholesterol, blood pressure, and heart health while providing antioxidants and key nutrients from vegetables. This recipe is vegetarian, gluten-free, and dairy-free, and it can also fit into a kidney-friendly eating pattern when tailored to individual needs.
這款高蛋白, 高纖維食譜有助於維持肌肉健康, 增強飽足感並保持能量平穩。它不僅能促進血糖, 膽固醇, 血壓及心臟健康, 還能提供源自蔬菜的抗氧化劑和關鍵營養素。此食譜適合素食者, 且不含麩質和乳製品；若根據個人需求進行調整, 也可納入有益腎臟健康的飲食方案中。⬇️
*Asian Egg White Lettuce Wrap with Edamame 亞洲風味毛豆蛋白生菜包*
Ingredients (4 servings):
2 cups liquid egg whites (about 10–12 egg whites)
1 head romaine lettuce, leaves separated
1 cup carrots, cut into thin strips
1/2 cup dried mushrooms, soaked and sliced
1 cup organic shelled edamame, cooked
2 scallions, sliced
1/2 red onion, thinly sliced
1 yellow bell pepper, thinly sliced
1 tbs sesame oil
3 cloves garlic, minced
2 tbs organic low-sodium soy sauce
Directions:
1. Soak dried mushrooms in hot water for 20 minutes, then drain and slice. Boil edamame for 3–5 minutes, drain, and set aside.
Heat sesame oil in a pan over medium-high heat. Sauté garlic until fragrant.
2. Add egg whites, let them set for 1–2 minutes, then break apart and cook until firm, dry, and lightly golden (about 5–7 minutes).
3. Add mushrooms, edamame, soy sauce, and half the scallions. 4. Stir-fry for 2–3 minutes until well combined and slightly browned.
5. Spoon into romaine leaves and top with carrots, red onion, bell pepper, and remaining scallions. Serve immediately.
Amount per serving (approximate):
Calories: ~220 kcal
Protein: ~22 g
Carbohydrates: ~20 g
Fiber: ~7 g
Fat: ~6 g
Sodium: ~300 mg
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材料 (4人份):
2杯液態蛋白 (約10–12個雞蛋的蛋白質量)
1棵羅馬生菜 (將葉片分開）
1杯胡蘿蔔 (切成細絲）
1/2杯乾香菇 (泡發後切片）
1杯有機去殼毛豆 (煮熟）
2根蔥 (切蔥花）
1/2顆紅洋蔥 (切薄片）
1個黃甜椒 (切薄片）
1大匙芝麻油
3瓣大蒜 (切末）
2大匙有機低鈉醬油
做法：
1. 將乾香菇用熱水浸泡20分鐘, 瀝乾後切片。將毛豆煮3–5分鐘, 瀝乾備用。
2. 鍋中倒入麻油, 中高火加熱。放入蒜末炒香。
3. 倒入蛋白, 靜置1–2分鐘使其凝固, 然後將其劃散, 繼續翻炒至完全凝固, 乾爽且呈微金黃色 (約5–7分鐘)。
4. 加入香菇, 毛豆, 醬油和一半的蔥花, 翻炒2–3分鐘, 直到食材混合均勻並略帶焦色。
5. 將炒好的食材盛入羅馬生菜葉中, 頂部放上胡蘿蔔絲, 紅洋蔥片, 甜椒片和剩餘的蔥花。即可享用。
每份營養成分 (估算值):
熱量: 約220千卡
蛋白質: 約22克
碳水: 約20克
膳食纖維: 約7克
脂肪: 約6克
鈉: 約300毫克