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Date Posted: 14:24:24 08/27/06 Sun
Author: No name
Subject: 自製健康便當 2006年8月28日
In reply to: 's message, "Re: 十大有益食品" on 14:23:15 08/27/06 Sun

自製健康便當 2006年8月28日

【明報專訊】除了學校及午膳供應商配合外，家長也應以身作則，為孩子提供健康午膳。擁有15年教育經驗，一直為各大雜誌撰寫健康營養食譜的營養飲食顧問柯文滿(Sue)便為大家示範了兩個簡單易做的「有營便當」，包保小朋友歡喜。

Sue根據多年經驗，知道小朋友特別喜歡參與入廚的製作過程，若他們可參與烹調自己的食物，自然表現得格外投入，甚至進食時也覺得特別開心。因為小朋友挑選食物時，多以食物顏色的鮮艷程度、口感來取捨，所以家長在製作飯盒時，只需多花心思，便可吸引小朋友。「有些家長投訴孩子不吃菜，嫌難啃及有渣滓，其實家長可改用蓮藕、南瓜、翠玉瓜等高纖、顏色漂亮的蔬果，吸引孩子的食慾。」

食譜﹕金黃野米焗飯

材料﹕(以4人份量計)

黑野米——50g

白米———150g

雞脾肉——60g

南瓜———200g

蝦米———10g

冬菇———5隻

做法﹕

1、黑野米先浸5小時，再與白米混合，備用﹔

2、冬菇、蝦米洗淨浸軟切粒，冬菇水留用﹔

3、南瓜去籽起肉切成粒狀，雞脾肉切粒﹔

4、把冬菇水加鹽與米，一起煮至五成熟，再加入其餘全部材料，煮至全熟成飯即可。(圖4)

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