低脂糯米飯

Fried Low Fat Sticky Rice

一般糯米飯含油份較多,很多人怕肥胖,不願多吃。其實糯米本身熱量不高,如果煮食方法得宜,也能煮出一鍋香氣十足且少油美味的低脂糯米飯。

sticky-rice

材料
糯米  2 杯
油  1 湯匙
冬菇  8 隻
瑤柱  4 粒
薑  2 片
紹酒  2 茶匙
蝦米  1/3 杯
臘腸  4 條
臘肉  1 條(約 200克 )
蔥  2 條,切粒
芫荽  2 條,切粒
糖  2 茶匙
鹽、生抽 適量

預備
1. 糯米洗淨加水過面約3厘米,浸泡 3 小時,用冷水沖去澱粉,瀝乾。
2. 將蝦米、冬菇各加水半杯浸至軟。瑤柱加水過面浸透後下薑片及紹酒,蒸 30 分鐘。
3. 冬菇切小粒,蝦米切碎,瑤柱撕成細絲,三種浸水留用。
4. 臘肉切最肥的一段,與臘腸放在碟內蒸熟後切粒,蒸出的汁放入冰箱內至脂肪凝結後撇去,汁留用。

做法
1. 在蒸籠內墊上潔淨濕白布,倒下糯米鋪平,加蓋大火蒸 10 分鐘,揭蓋灑下半杯蝦米水,用筷子挑散糯米,再加蓋蒸 10 分鐘,揭蓋挑散糯米,加半杯冬菇水後再蒸 10 分鐘,最後將整碗瑤柱連汁加在糯米上,蒸 10 分鐘後關火。
2. 置易潔中式鑊於中火上,下油1湯匙,加入蝦米和冬菇,再加臘肉、臘腸炒透,直至有豬油溢出。如覺得油多,可改為小火,用廚紙把多餘油脂吸去。
3. 將糯米飯與瑤柱和勻,均勻撒下白糖,挑散飯後全部倒進鑊裡與佐料鏟勻,加鹽 2 茶匙,不停鏟動至臘味、蝦米、冬菇、瑤柱都平均地混合在糯米飯中,加入臘味汁,試味後可隨意加些生抽拌勻。
4. 加入蔥粒和芫荽粒,一同拌勻便可食用。

提示
1. 糯米要先浸泡,瀝水後逐次加水去蒸,每 10 分鐘加水一次。糯米有新有舊,吃水的程度都有區別,新米的加水量可少些,要靈活判斷,不能一成不變。
2. 想知糯米飯熟否,可試糯米軟度,如糯米中心無白點,入口軟韌便可。
3. 凡糯米都帶點澀味,下點糖可以去澀。

sticky-rice2

Ingredients
Sticky rice  2 cups
Oil  1 tbsp
Chinese mushrooms  8 pcs
Conpoy  4 pcs
Ginger  2 slices
Shaoxing wine  2 tsp
Dried shrimps  1/3 cup
Chinese preserved sausages  4 pcs
Chinese preserved pork belly  1 pc (approx. 200g)
Green onion  2 stalks, chopped
Parsley  2 sprigs, chopped
Sugar  2 tsp
Salt, light soy sauce   to taste

Preparation
1. Wash rice and soak in water for 3 hours. Water approx. 3mm more to cover the rice. Rinse rice with cold water until the water runs clear, drain.

2. Soak the dried shrimps in 1/2 cup of water and soak mushrooms in another 1/2 cup of water until soft. Soak conpoy in water to cover, add ginger and shaoxing wine, steam for 30 minutes.
3. Diced mushrooms, chopped dried shrimps finely and shredded conpoy, reserve all soaking liquid.
4. Steam preserved sausages and pork belly, diced. Reserve the liquid and put in the fridge, remove the fat on top and keep the liquid.

Method
1. Place a piece of damp clean white cloth in the steamer, pour rice on top and smooth into an even layer, covered and steam for 10 minutes over high heat. Sprinkle 1/2 cup shrimp liquid and use chopsticks to scatter, cover and steam for 10 minutes. Scatter rice, Sprinkle another 1/2 cup mushrooms liquid to the rice and steam for 10 minutes. Pour in conpoy with liquid to the rice, steam for 10 minutes and turn off heat.

2. Heat oil in a non-stick wok over medium heat, stir fry dried shrimps, mushrooms, preserved sausages and pork until heat through. Use the paper towel to absorb excess oil and reduce heat to low.

3. Mix the rice and conpoy, sprinkle with sugar. Scatter rice, pour rice and stir-fried ingridents in wok, mix well, add salt, stir constantly. Pour in sausage liquid to taste. Also, you can add soy sauce to taste.

4. Garnish with green onion and parsley, serve.