地中海減醣料理：哈佛健康餐盤，88道全家幸福共享的地中海優食提案


	私廚料理技巧首度公開ｘ風行全球最佳飲食法真正減醣零負擔甜點ｘ健康營養輕鬆維持體態跟著專業私廚一起用在地新鮮食材，從早餐、主菜、沙拉、湯品、甜點，餐餐都能享受肉質軟嫩多汁ｘ蔬菜爽脆鮮甜的頂級美味，搭配211哈佛健康餐盤飲食，不但能吃得豐富營養，還能輕鬆維持體態，拿回健康主導權！ ◎輕鬆便利：超省時一日三餐快速上菜 ◎幸福美味：享受悠閒週末假日早午餐 ◎為愛料理：營養不挑食老人小孩最愛 ◎重磅加菜：大受好評私廚的宴會料理 ◎私房甜點：無糖高蛋白滿足味蕾0負擔名人推薦義大利佛羅倫斯藝術大學-佛羅倫斯美國大學　Apicius 國際餐飲管理學校行政總主廚及執行長 Andrea Trapani 世界廚師協會認證料理教授　義大利佛羅倫斯藝術大學-佛羅倫斯美國大學 Apicius 國際餐飲管理學校餐與酒研究學院總監 Massimo Bocus 景文科技大學觀光餐旅學院院長　胡宜蓁教授輔仁大學餐旅管理學系教授兼系主任　柯文華教授博上廣告董事長／台灣廣告名人堂／美學收藏家　許益謙地中海減醣料理攝影／攝像藝術工作者　馬瑄功能醫學營養師／台灣基因營養功能醫學學會理事／台灣整合醫學推廣協會理事　呂美寶昱匯國際股份有限公司負責人／方安健康有限公司負責人／心悅人文空間監察人　方孝珍好心肝診所胃腸肝膽科專任主治醫師／台大醫院、輔大醫院胃腸肝膽科兼任主治醫師　謝睿穎醫師癌症關懷基金會董事長／食尚生活達人　陳月卿製作人媒體人設計師　何文今品空間計劃室內建築家　楊岸、高桂君舉目山莊顧問　謝美慶雲朗觀光集團／視覺設計處資深經理　黃桂倩 Bliss Consulting 虹策略品牌顧問集團執行長　石靈慧戰國策資深媒體顧問　黎明珍昕品設計設計總監　王子亦服裝設計師　洪麗芬Sophie Hong 服裝設計師　李冠毅金鐘獎紀錄片導演得主　劉嵩電影工作者　申普中、曾偉禎生活美學家　徐寶玲


	目錄自序用美味，創造美好關係地中海減醣飲食，享受美好人生哈佛健康餐盤，輕鬆享瘦的秘訣 CHAPTER I　RUSH HOUR 沙拉與蔬食芝麻葉烤豆腐南瓜沙拉Arugula, roasted pumpkin and tofu salad 甜菜根茴香柳橙費塔起司沙拉Beetroot, fennel and orange salad with feta cheese 羽衣甘藍鮮蝦佐酪梨醬沙拉Kale and pan fried-shrimp salad with avocado dressing 綜合彩虹蔬果與糙米鷹嘴豆Rainbow veggie chickpea salad with poach eggs and brown rice 蘿蔓彩椒雞胸肉毛豆仁沙拉Romaine lettuce, peppers, edamame and chicken breast salad 蝦仁開心果費塔起司櫛瓜麵Zucchini noodles with shrimps, feta cheese and pistachios in shrimp bisque 羅勒絲瓜燴蛋與綠扁豆Sauteed loofah, eggs and lentils with basil 番茄燴茄子與帕瑪森起司Sauteed tomatoes and eggplants with parmigiano reggiano 炸櫛瓜花佐番紅花希臘優格Deep fried zucchini flowers with saffron yogurt 炙烤香草奶油煙燻紅椒粉白花椰菜Roasted cauliflower with chili, smoked paprika and mixed herbs butter 湯品毛豆仁薄荷湯 Edamame mint soup 綜合時蔬羽衣甘藍湯Italian ribollita 義大利肉丸子蔬菜湯Minestra maritata 麵食煙花女義大利麵 Spaghetti alla puttanesca 芥藍洋蔥醬培根貓耳朵麵Orecchiette with Chinese kale onion sauce 透抽烏魚子墨魚義大利麵Spaghetti al nero di seppia with grilled squids and bottarga 檸檬蝦義大利麵Spaghetti in shrimp bisque with pan fried shrimp 紅椒醬酸豆義大利螺旋麵Fusilli rigati with red pepper sauce and capers 番茄黃瓜明蝦天使冷麵Capellini with tomatoes, cucumbers and shrimps in olive oil and balsamic sauce 海鮮油封番茄酸豆燴煮白肉魚海鮮蛤蜊 Acqua pazza 蝦仁荸薺佐白花椰菜泥Sauteed shrimps and water chestnuts with cauliflower purée 地中海烤軟絲Mediterranean grilled cuttlefish 烤去骨鯖魚佐番茄紅洋蔥小黃瓜Baked mackerel fillet with tomatoes, purple onion and cucumbers salad 紙包白酒酸豆鱈魚Baked paper wrapped cod with white wine and capers 溏心鮭魚佐開心果跟果乾北非小米Pan-fried salmon with pistachios and dried apricot couscous 小番茄酸豆橄欖煎鱸魚Pan-fried sea bass with cherry tomatoes and capers 鮪魚玉米餅沾酸黃瓜優格醬Canned tuna and corn patties with cucumber yogurt sauce 煎魚肚排佐鯷魚綠白花椰菜Pan-fried fish fillet with sauteed mix vegetables 肉類安格斯牛肉絲拌烤蘆筍與時蔬Sauteed beef fillet with roasted vegetables 香草辣椒拌水煮牛肉片Poached boneless beef short ribs with herbs and chilis sauce 橫膈牛排佐沙拉Pan roasted beef skirt steak with green salad 彩椒黑橄欖番茄燴去骨雞腿Pan-fried chicken thigh with tomatoes, olives and bell peppers 牛肝菌栗子燴雞腿Porcini-braised chicken thighs with mushrooms and chestnuts 酥炸紅椒粉雞胸肉Crispy fried chicken breast 豬肉黑橄欖鯷魚炒四季豆Sauteed pork tenderloin and green beans with olives and anchovies 炙燒豬肉茄子盅Sauteed minced pork and eggplants with parmigiano reggiano CHAPTER II　WEEKEND BRUNCH 帕瑪森起司蛋佐黑松露醬Omelet with parmigiano reggiano and black truffle sauce 番茄彩椒燉蛋與帕瑪森起司餅乾Eggs purgatory with parmigiano reggiano crackers 義大利櫛瓜烘蛋Zucchini frittata 水波蛋荷蘭醬與橄欖油拌菠菜Eggs benedict with hollandaise and sauteed spinach 托斯卡尼番茄麵包丁沙拉Panzanella 義式小番茄麵包塔與無花果Cherry tomatoes bruschetta with figs salad 茭白筍與雞肉起司烤餅Chicken and vegetable quesadilla 義大利橄欖油火腿起司熱三明治Italian prosciutto croque monsieur 暖薑椰奶胡蘿蔔湯Ginger and carrot coconut soup 義式培根義大利麵Spaghetti alla Carbonara 綜合海鮮拼盤Mix seafood platter 檸檬時蔬烤魚Grilled fish with lemon and vegetables 勃根地紅酒燉牛肉Boeuf bourguignon 嫩煎鴨胸佐爐烤迷你胡蘿蔔Pan roasted duck breast with red wine balsamic sauce and roasted mini carrots 慢燉番茄豬梅花Tomato-braised pork shoulder butt 開心果羊肋排Roasted lamb chops with pistachio and red wine chocolate sauce 起司大拼盤Ultimate charcuterie board CHAPTER III　CHEF’S SECRET 綜合蔬菜溫沙拉佐巴薩米克醋Mixed warm vegetables salad with balsamic dressing 炙烤煙燻紅椒粉章魚馬鈴薯沙拉Grilled octopus with green salad and baked potatoes 馬賽海鮮湯 Bouillabaisse 自製魚丸米苔目海鮮湯Homemade fish balls, seafood and rice noodle soup 牛肝菌蕈菇湯Porcini and mushroom soup 義大利雞肉蔬菜麵餃佐清雞湯Tortellini en brodo 波隆那肉醬寬扁麵Pappardelle al ragù bolognese 西班牙海鮮飯Paella 甜菜根藍紋起司燉飯佐青蘋果Beetroot risotto with gorgonzola cheese and green apple 鮮蝦與番紅花燉飯Saffron risotto with shrimps 法式經典油封鴨佐紅酒酸甜洋蔥醬Confit de canard with red wine onion jam 低溫嫩烤排骨Honey glazed pork ribs 自製火腿與香料煮鳳梨Homemade ham with spicy pineapple 紅酒黑巧克力燉羊排Lamb stew red wine with dark chocolate sauce CHAPTER IV　YUMMY HEALTHY 豆腐雞胸肉蔬菜餅Minced chicken breast and tofu patties 南瓜三重奏佐烤榛果Pumpkin 3 ways with roasted hazelnuts 帕瑪森起司茄子蔬菜丸Roasted mixed vegetable balls with parmigiano reggiano 希波克拉底湯Hippocratic soup 綜合芽菜與花椰菜溫豆漿奶昔Mixed sprouts, broccoli and soy milk smoothies 番茄時蔬義大利米麵湯Minestrone with pasta puntalette 花椰菜醬鯷魚義大利麵與自製風乾番茄Spaghetti in broccoli puree and anchovy with dried cherry tomatoes 雞胸肉費塔起司青醬薏仁米麵Chicken pasta with pesto alla genovese and feta cheese 綜合海鮮與酪梨佐白巴薩米克醋飯Mixed seafood with lemon, avocado, herbs and balsamico bianco rice 蘑菇牛絞肉漢堡排佐蘑菇醬Beef hamburger with mushroom sauce 青椒牛肉馬鈴薯派Shepherd’s pie CHAPTER V　SUPER DESSERT 低醣香蕉蛋糕Low carb banana cake 松露黑巧克力Truffle chocolate 鹹蛋黃西西里杏仁起司餅乾Sicilian almond flour cookies with salted duck egg yolk and parmigiano cheese 焦糖椰奶紅棗塔Red dates tart with caramelized palm sugar 綜合水果沙巴雍Mixed fruit salad with zabaione 覆盆子赤藻糖醇乳酪蛋糕Raspberry erythritol cheesecake 巧克力沙拉米Salame di cioccolato 義大利凍糕佐藍莓醬Blueberry semifreddo 達克瓦茲伯爵茶鮮奶油餡Earl grey cream dacquoise 輕盈優雅的帕芙洛娃Pavlova