KC在電視上創作了數百道不同風味的健康料理,在餐廳接待上千位體驗健康美味的客人,我們發現,簡單原味的烹調還是我們的最愛,也最讓客人回味!只要照著KC料理精髓:選用天然新鮮未經加工的上等食材,透過正確的清洗、處理、冰箱儲存和健康的無油無水烹調(Greaseless and Waterless Cooking),要全家一起「吃出健康、吃出美味、吃出愛」真的一點都不難!
【推薦序1】充滿愛的原味料理 ◎陳美鳳 【推薦序2】認真熱情的原味料理達人 ◎陳凱莉/ Kelly Chen 【自 序】不能錯過的烹飪新浪潮/ ◎Kevin & Claire 本書使用說明/How to use this Book
PART1 讓原味更美味的基礎營養與採購學/ MENU PLAN and NUTRITION BASICS as a PRIMER on TRUE NATURAL TASTES to PERFECTION 028 基礎營養學,先認識飲食金字塔!/Nutrition Basics Starts with Understanding the Food Guide Pyramid 030 基礎採購學,先練習開菜單!/Basic Shopping starts with Creating a Menu Plan
PART2 讓原味更美味的食材處理、刀工與烹調要領/Correct Food Preparation, Cutting Instructions and Healthy Cooking Tips to Enhance the Natural-Flavor 044 保持食物原味烹飪的基礎預備/The Foundation for Optimum Retention of Natural Flavor Cooking 059 原味烹調的簡單基礎刀工/Simple Basic Cutting Skills for Natural-Flavored Cooking 065 向食物借油借水的烹調原理/The Principle of “Greaseless and Waterless Cooking” 066 可以向哪些食物借油烹調圖解示範/“Greaseless Cooking” with Photo Tutorial 069 可以向哪些食物借水烹調圖解示範/“Waterless Cooking” with Photo Tutorial 072 讓原味健康升級成五星級料理/Upgrading Natural and Nutritious, Flavor-Filled Homely Fare to 5-Star Cuisine
PART3 讓原味更豐富的調味料、辛香料與佐醬/Original Flavor Enhancing Seasonings, Spices, and Dips 076 讓原味加值的調味料/Original Flavor Enriching Seasonings 080 常用的基礎調味料/Commonly Used Seasonings 092 讓原味加分的辛香料/Original Flavor Enhancing Spices and Fresh Herbs 100 讓原味加分的佐醬/Original Flavor Enriching Sauces
PART4 讓原味更美味的50道食譜/Fifty Natural-Flavored Recipes 向食物借油原味料理/Greaseless cooking 110 黃薑脆皮雞腿/Crispy Turmeric Chicken Drumstick 112 香茅燉雞/Chicken Stew with Lemon Grass 114 楓燒雞翅/Maple-Barbecued Chicken Wings 116 涼拌芝麻雞絲/Sesame Chicken Salad 118 迷迭香嫩煎梅花豬排/Grilled Pork Blade Steak with Rosemary 120 脫脂楓糖醋燒小排/Defatted Maple Vinegar Sparerib 122 和風銀芽肉絲/Shredded Pork and Sprouts 124 香椿醬烤羊小排/Roasted Lamb Rack in Cedar Pesto 126 原味牛肩肉骨茶湯/Chuck Flat Iron Beef Broth 128 椒鹽烤無骨牛小排/Grilled Peppercorn Boneless Short Ribs 130 香根牛肩胛肉/Beef Chuck Flap Stir-Fry with Chinese Parsley 132 椒麻黃魚/Szechwan Peppercorn Yellow Fish 134 香草魚排佐蘋果番茄沙沙醬/Codfish with Apple Tomato Salsa 136 清烤?仔魚vs.醬燒丁香魚/Pan-Fry Larval Fish vs. Saute of Silver Anchovy with Peanuts 138 洋蔥煎蛋/Onion Omelet 140 鐵板蔬菜豆腐/Vegetarian Tofu Teppanyaki 142 椒鹽烤明蝦/Pan Grilled Peppery Salt King Prawns 144 奶香淡菜盅/Grilled Creamy Mussels 146 西芹番茄炒墨魚/Pan-Broiled Squid with Celery and Tomatoes Stir-Fry 148 橙汁軟絲/Lemony Orange Glazed Squid 向食物借水原味料理/Waterless Cooking 150 鍋烤龍蝦/Pan-Grilled Lobster 152 鮮味蝦/Shrimp Delight 154 南瓜薯泥沙拉/Mixed Pumpkin Potato Salad 156 苦盡甘來/Sweetened Bitter Gourd 158 滑蛋絲瓜/Loofah Gourd in Egg Smoothie 160 胡瓜蝦仁炒蛋/Big Cucumber with Shrimp Omelet 162 魚香茄子/Teppanyaki Eggplant Topping with Saucy Minced Pork 164 鍋烤栗子/Pan-Grilled Chestnuts 166 芋頭南瓜派/Taro Pumpkin Pie 168 冰鎮柴魚菠菜/Iced Spinach Salad with Bonito Flakes 170 脆炒皇宮苗/Crisp “Huang Kong” Spinach 172 芥藍炒蘑菇/Cabbage Mustard with Button-Mushroom Stir-Fry 174 彩虹菜鍋/Rainbow Vegetarian Skillet 176 蒜香木須高麗菜/Cabbage with Black Fungus & Garlic Stir-fry 178 五福臨門/Dandy Five 180 柴燒杏鮑菇/Glazed King Oyster Mushrooms with Bonito Flakes 182 素煎雙菇/Fresh Mushroom Surprise Grille 184 干炒四季豆/French Beans with Bean Curd Stir-Fry 186 秋葵塔/Towered Gumbos 188 紅豆糯米甜湯/Glutinous Red Bean Dessert 向食物借油借水原味料理/Greaseless And Waterless Cooking 190 紅酒燉牛腩/Rib Finger Stew in Red Wine 192 蘿蔔封肉/Braised Pork with Carrot and White Radish 194 彩椒蘆筍燴鮮貝/Pan-Seared Scallops with Colorful Peppers and Asparagus Saute 196 原味鮮貝盅/Simple Clam Delight 198 鮮烤黃金蟹/Grilled Canadian Golden Crab 200 新加坡海南雞/Singaporean-Style Hainanese Chicken 202 乾煎鮭魚香椿醬炒飯/Fried Cedar Garlic Rice with Pan-Broiled Salmon 204 原味什錦炒米粉/Natural-Flavored Assorted Vegetables Fried Rice-Flour Noodles 206 南瓜船/Pumpkin Boat 208 全麥無酵鬆餅/Healthy Whole Wheat Pancakes
210 附表1:一周家庭菜單規劃表/ATTACHMENT 1: WEEKLY FAMILY MENU PLAN 212 附表2:我的家庭一周採買清單/ATTACHMENT 2:WEEKLY GROCERY-SHOPPING LIST
Kevin & Claire的嗜好與最愛 熱愛原味美食、盡情享受庖廚樂,追求簡單、健康的家庭生活。善盡KC健康廚房的男女主人職責,曾任佳音電台【展翅上騰】節目〈吃出健康吃出愛〉單元、新加坡FM97.2最愛頻道【勁爆百分百】節目及新傳媒【新世紀互動】之〈KC食全食美〉單元之特定來賓;並在好消息電視台【健康家族】、【健康新食代】、【健康醫食代】、【健康新煮流】及民視【美鳳有約】擔任健康掌廚,傳遞健康原味烹調理念。