# 亚米厨房 # # 健身 # # 炸鸡厨房 # 最近迷上一款Walmart買的火雞漢堡排,但加工食品總是沒那麼健康。之前我也做過豆腐漢堡肉,這次就想著把牛肉換成火雞肉應該更低脂一些。
材料其實很隨意的,我準備了缺德舅買的切好的洋蔥(半袋大約150g,1斤Ground Turkey,一盒豆腐,還有兩顆雞蛋清,豆腐的話盡量選老豆腐,老豆腐水少比較好處理。
洋蔥用黃油炒過比較香,炒的時候我還加了一顆姜和兩顆蒜泥。炒完要冷卻了再加進去
*安利一下這種冷凍的蒜泥和薑泥喔!我在Trader Joe's 買的,不過很多超市其實都有,對於我這種偶爾才需要用到的人很方便喔,炒的時候捏一顆出去,手上也不會沾到味道。
火雞肉糜裡加入兩個蛋清,加入捏碎而且把水盡量擠出去的豆腐,炒過的洋蔥。調味料我選加了trader Joe's 買的 UMAMI蘑菇精,胡椒,麻油,烹大師,鹽。可以拿一點點微波爐叮一下試試味道。
這些我一個200g總共分成六份,多的可以凍起來,下面墊一個油紙就好啦!
這樣做出來的豆腐漢堡肉,只要簡單煎一下,不需要加任何麵包糠和澱粉口感也超級嫩喔!
而且一片只有不到200Kcal,7g脂肪,5g碳水,26.6g蛋白質,是不是健身必備😜😜😜
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