【免醃省卡】減肥都可BBQ! Salsa Pesto Cocktail Teriyaki sauce for barbecue – 周靈山 Elizabeth – Lively Food No.175

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靈山小貼士
1. 片中提到的叫BBQ Seasoning,一般包括海鹽、黑椒、紅椒、洋蔥、蒜頭、孜然、牛至、百里香、鼠尾草等十多種香草和香料。
2. 所有醬料可儲存在雪櫃1~5天。份量中的特純初榨橄欖油,主要用來保鮮蔬果,否則會很容易發霉,如醬做好後隔兩三天才用,需放最高份量的油,如明天即用,可將油減至最低份量。

燒白肉魚︰杧果莎莎醬Mango Salsa(約400克,26湯匙)
澳洲杧 100克(約半個)
粟米 100克
小青瓜 60克(約1條)
紅洋蔥 50克(約1/4個)
指天椒 2隻
泰國種青檸皮碎 2茶匙(約2個)
泰國種鮮榨青檸汁 30克(約2個)
黃糖 20~40克(視乎杧果甜度)
特純初榨橄欖油 2~3湯匙
海鹽和黑胡椒 適量

燒蔬菜︰走芝士意式羅勒香草醬Basil Pesto(約140克,9湯匙/27茶匙)
泰種羅勒葉 30克(街市又稱九層塔)
無鹽原焗腰果 60克
蒜頭 4瓣
特純初榨橄欖油 2~4湯匙
海鹽和黑胡椒 適量

燒海鮮︰雞尾酒醬Cocktail sauce(約220克,15湯匙)
意大利番茄糊 140克(Passata)
蒜頭 2瓣
有機無高果糖茄汁 60克
喼汁 1茶匙
辣椒仔 1茶匙(Tabasco)
乾羅勒 1茶匙
煙紅椒粉 1/2茶匙(Smoked Paprika)
海鹽和黑胡椒 適量

燒肉︰無酒精日式燒汁(約280克,18湯匙/54茶匙)
低鈉生抽 9湯匙
黃糖 6湯匙
白醋 3湯匙
薑汁 4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》
Facebook︰http://www.facebook.com/lively.com.hk/
oncc︰http://bit.ly/2zhK6KV
Instagram︰https://www.instagram.com/lively.com.hk/

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Elizabeth’s Tips
1. BBQ Seasoning usually contains different kind of herbs and spices such as salt, pepper, paprika, onion, garlic, cumin, thymes, sage and so.
2. All sauce last 1~5 days in the fridge. If you plan to store the sauce for a longer period, do not cut back the amount of olive oil as it acts as a preserve to fruits and vegetables or else it would rot or develop mold. Yet, if you plan to use it the next day, you can reduce the olive oil in half.

Grill white fish: Mango salsa (make about 400g, 26 Tbsp)
100g (about half) mango, any kind with firm and sweet flesh such as Rapoza or Jeannette
100g corn kernel
60g (about 1) baby cucumber
50g (about 1/4) red onion
2 small chilies
2 tsp (about 2) Thai lime zest
30g (about 2) freshly squeezed Thai lime juice
20~40g brown sugar, depends on how sweet your mango is
2~3 Tbsp extra virgin olive oil
salt & pepper to taste

Grill vegetable: No cheese basil pesto (make about 140g, 9 Tbsp / 27 tsp)
30g Thai basil leaves
60g unsalted roasted cashew
4 cloves of garlic
2~4 Tbsp extra virgin olive oil
salt & pepper to taste

Grill seafood: Cocktail sauce (make about 220g, 15 Tbsp)
140g Passata
2 cloves of garlic
60g organic HFCS free ketchup
1 tsp Worcestershire sauce
1 tsp Tabasco
1 tsp dried basil
1/2 tsp smoked paprika
salt & pepper to taste

Grill red meat: Acohol free Teriyaki sauce (make about 280g, 18 Tbsp / 54 tsp)
9 Tbsp low sodium soy sauce
6 Tbsp brown sugar
3 Tbsp white vinegar
4 Tbsp freshly grated ginger juice

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Elizabeth Chow, best-selling author, columnist, cooking show host of local newspaper http://on.cc and Yahoo Food Hong Kong
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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