【生酮飯堡食譜】麥當勞「飯TASTIC」|和風汁燒牛肉飯團| (Copycat) McDonalds Fan-tastic Recipe|飽足感UP| Keto Yakiniku Grilled Beef Rice Burger

ASO_KetoRice_Burger

把兩塊飯團夾住不同餡料,為之飯堡(廢話!)

個人認為,飯堡比漢堡更吸引,因為惹味的配菜太下飯啦(廢話!)

近期推出的M記飯堡劣評如潮,激發我自己做生酮版本,食住瘦!簡簡單單用飯底捏成飯團,也是十分方便又滿足的一餐~

*** 飯團還可以做生酮版本糉子、西龍傳香飯糰、粢飯和椰汁糯米飯喔~

(食後感:糯米飯的口感,調好味後,完全不會有洋車前子粉的草青味,比普通蒟蒻飯好吃一萬倍!)

ASO_KetoRiceBurger

材料 (1個漢堡,份量可供2人享用) Ingredient (1 Burger, serve 2)

 飯底 Rice

  • 椰菜花300克 (切碎) | Cauliflower 300g (riced)
  • 蒟蒻米100克 (可不加,但洋車前子粉要減3克) | Konjac Rice 100g (Optional, reduce 3g psyllium husk power if not added)
  • 洋車前子粉15克 | Psyllium Husk Powder 15g
  • 鹽、赤藻糖醇等粉狀調味料適量 | Powdered Seasonings such as Salt and Erythritol

 生酮吉野家汁燒牛肉 Keto Yakiniku Grilled Beef

  • 肥牛片250克 | Beef Slice 250g
  • 洋蔥半個 | Onion half
  • 水50 亳升 | Water 50 ml
  • 醬油2湯匙 | Soy Sauce 2 tbsp
  • 白酒2湯匙 | White Wine 2 tbsp
  • 生酮糖漿2湯匙 | Keto Syrup 2 tbsp
  • 鰹魚高湯粉半包 (可不加) | Dashi Powder Half packet (Optional)
  • 黑胡椒等調味料適量| Seasonings such as Black Pepper

其他食材 (裝飾用) Other Ingredient

  • 西生菜適量 | Lettuce

做法 Instructions

 飯團 Rice 

  1. 清理椰菜花頭,切成一朵朵小花。Wash and trim the cauliflower head, cut it into small florets.
  2. 把小花放入碎肉器中打成小粒。Feed the floreets in the food processor, and operates until the florets become rice-sized pieces.
  3. 加入洋車前子洋及調味料拌勻。Add the Psyllium Husk Powder and seasonings, mix well.
  4. 微波爐高火6分鐘,分成2份,稍涼後搓成圓形,壓成飯餅狀,待用 (必須在飯團熱著時搓,否則會很難成形)。Microwave High Heat for 6 minutes, divide into two pieces, and shape into burger when less hot.

ASO_KetoRiceBurger

汁燒牛肉 Yakiniku Beef 

  1. 把所有調味醬料在碗中拌勻。Use a bowl, mix all liquids and sauces.
  2. 鍋落油(份量外),中小火把洋蔥炒香,加入步驟1的調味料,轉小火煮至洋蔥透明。Heat oil over medium heat, sauté onion and until fragrant. Add the sauces in step 1, lower the heat to cook the onion until tender.
  3. 轉中大火,煎牛肉至喜歡的熟度。Add the beef and cook until the desired doneness.

ASO_KetoRiceBurger

組合成飯堡 Combine as a Rice Burger

  1. 平底鍋加油,把飯團塗上汁燒牛肉餘下的醬汁燒香。In a pan, heat the oil, brush the Yakiniku beef sauces on the burger and cook until the color changed to brown.
  2. 取一個飯團,放上西生菜、汁燒牛肉,再用另一個飯團蓋上即成。珍熱享用。On a rice pieces, add the lettuce, Yakiniku beef, then top with another rice pieces. Serve hot.

ASO_KetoRiceBurger

巨量營養素資料Macro

飯團 Rice

Calories: 127 kcal ‧ Fat:1 g ‧ Protein: 6 g ‧ Carbohydrates: 9 g

汁燒牛肉 Yakiniku Beef

Calories: 450 kcal ‧ Fat:18 g ‧ Protein: 53 g ‧ Carbohydrates: 7 g

*****

美國NTA認證Functional Nutritional Therapy Practitioner,分享功能營養學飲食知識,令忙碌嘅你更靚更健康~ξ( ✿>◡❛)

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