【五款醬變15餐 (1/7)】低脂少糖田園沙律醬 配健怡蔬果杯和脆雞漢堡 Low fat & sugar Ranch Dressing for Salad cup & Nuggets Burger – 周靈山 Elizabeth – Lively Food No.156

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低脂少糖田園沙律醬材料

調味粉(做出11湯匙)
高鈣奶粉/豆漿粉/杏仁粉/植脂奶粉 8湯匙
乾番茜Dried Parsley 2 1/2茶匙
乾刁草Dried Dill 3/4茶匙
蒜頭粉 3茶匙
洋葱粉 2茶匙
海鹽和黑椒 各1/2茶匙

濕材料(做出約4~6湯匙,足夠兩個漢堡之用)
調味粉 4湯匙
原味全脂希臘或傳統乳酪/大豆造乳酪 4湯匙
全脂牛奶/無糖豆漿 3~6茶匙
白醋 2茶匙
蜜糖 1茶匙
橄欖油 1茶匙

小食︰蔬菜杯
紅、黃色燈籠椒、甘筍、西芹

晚餐︰脆雞漢堡(2份)
去皮雞髀肉 2塊
海鹽和黑椒 少許
中筋麵粉 1~2湯匙
雞蛋 1隻
天婦羅麵包糠 6~8湯匙

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周靈山,愛情及瘦身食譜作家
著作︰《你是女皇,他就是皇帝!》、《邊吃邊瘦!50道獨家瘦身食譜》
煮食節目︰東網生活《靈感煮意》、Yahoo TV《識食自然瘦》
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Low Fat & Sugar Ranch dressing

Ranch Mix (Make 11 Tbsp)
8 Tbsp of high-calcium low fat milk powder / soy powder / grounded almond / coffeemate
2 1/2 tsp dried Parsley
3/4 tsp dried Dill
3 tsp garlic powder
2 tsp onion powder
1/2 tsp of each sea salt & black pepper

Wet Ingredients for the Ranch mix (Make 4~6 Tbsp, enough for two burgers)
4 Tbsp Ranch Mix
4 Tbsp full fat plain Greek Yogurt or Soy Yogurt
3~6 tsp whole milk or no sugar soy milk
2 tsp white vinegar
1 tsp honey or maple syrup or agave
1 tsp olive oil

Snack: Salad Cup
red & yellow bell peppers, carrot, celery

Dinner: Nuggets burgers (for 2)
2 skinless bonless chicken thighs
sea salt & pepper to taste
1~2 Tbsp all purpose flour
1 egg
6~8 Tbsp Panko breadcrumbs

You will also need 2 burger or hot dog buns, vegetables of your choice such as tomato, lettuce, onion, pickles, etc.

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周靈山,愛情及瘦身食譜作家
著作︰《你是女皇,他就是皇帝!》、《邊吃邊瘦!50道獨家瘦身食譜》
煮食節目︰東網生活《靈感煮意》、Yahoo TV《識食自然瘦》
Facebook︰http://www.facebook.com/lively.com.hk/
oncc︰http://bit.ly/2vVuZ9v
Instagram︰https://www.instagram.com/lively.com.hk/

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About Elizabeth 周靈山

Elizabeth 周靈山
本文作者︰周靈山,愛情和瘦身食譜作家,減了60磅,擁有感應力,能看穿男人內心。著作《你是女皇,他就是皇帝!》  版權所有 © 2014 Lively.com.hk