寶寶食譜:白汁三文魚蔬菜飯

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寶寶食譜中英對照,方便有菲傭姐姐幫手的媽媽。(印尼文恕小妹無能為力……)

這是妹妹給我的食譜,白汁以鮮奶和麵粉做成,但我覺得鮮忌廉的味道吸引很多,所以改用低脂忌廉,做法方面亦作了一些修改。這款食譜的肉類和疏菜材料可自由配搭,配飯或意粉亦可。

白汁西蘭花菇菇三文魚飯
白汁西蘭花菇菇三文魚飯

材料:

三文魚(去肥)                     30 克
蔬菜(西蘭花 + 本菇)         40 克
(蔬菜份量約40-60克,視乎蔬菜本身的重量而定,輕身的蔬菜如果用太多,做出來會很大份,寶寶或會吃不完。)
低脂忌廉                                1.5-2 湯匙
牛油                                        3 克
白米                                        30 克

做法:

1.  將白米煮成軟飯。
2. 三文魚切成小塊,備用。
3. 蔬菜剁碎或切粒,蒸10-15分鐘至剛熟,備用。(蔬菜亦可烚熟。)
4. 加熱鍋子後放入牛油。待牛油溶化後,加入三文魚,煮至8成熟。加入蔬菜和忌廉,以小火煮滾。如有需要,可加少許鹽調味。
5. 將白汁蔬菜三文魚與白飯拌勻即成。

貼士:

*滿15個月大的寶寶,如果小臼齒已長出,其實無須再將食物剁碎或攪碎,切成小粒便可。
*因應媽媽的喜好,三文魚可先蒸熟或烚熟。
*可以雞肉或新鮮吞拿魚代替三文魚。
*蔬菜方面,可選用西蘭花、菇類、椰菜花、薯仔、甘荀、南瓜、青豆等。
*如以牛奶和麵粉製作白汁,先將三文魚和蔬菜蒸 / 烚熟備用。加熱鍋子後放入5克牛油。待牛油溶化後,加入1.5茶匙麵粉攪勻,再逐少加入125毫升牛奶,攪勻加入三文魚和蔬菜,以中火煮滾即成。

我用這款低脂忌廉製作白汁。
我用這款低脂忌廉製作白汁。

Salmon and Veggie in Cream Sauce with Rice

Ingredients:

Salmon (remove fat)                                                 30 g
Vegatables (broccoli & shimeji mushroom)           40 g
(Use 40-60g of vegetables, depending on the weight of the vegatable(s) you choose. Adjust the amount of vegetables used so you don’t end up with a portion so big that your baby can’t finish.)
Fresh cream (reduced fat)                                        1.5-2 tbsp
Butter                                                                          3 g
Rice                                                                             30 g

Preparation Method:

1. Make soft rice.
2. Cut the salmon into small pieces. Set aside.
3. Cut the vegetables into fine pieces. Steam for 10-15 minutes until cooked and set aside. (You can also boil the vegetables.)
4. Heat a saucepan and melt the butter. Add the salmon and cook until almost done. Then add the vegetables and cream. Use low heat to bring to the boil.  Season with salt if necessary.
5. Mix well with the rice.

Notes:

*If your baby is over 15 months old and has grown her premolars, you no longer need to mince her food. Cut the food into fine pieces instead and she can have bigger pieces as she grows.
*If you prefer, you can steam (or boil) the salmon before making the dish.
*You can use chicken or tuna instead of salmon for this recipe.
*Many vegetables work well with this recipe, including broccoli, mushrom, cauliflower, potato, carrot, pumpkin, green peas and more.
*If you would like to make the cream sauce with milk and flour, steam (or boil) the salmon and vegetables and set aside. Heat a saucepan and melt 5 g of butter. Next, add 1.5 tsp of flour and stir well. Then add 125 ml of milk little by little and stir well. Finally add the salmon and vegetables, and use meduium heat to bring to the boil.

白汁西蘭花菇菇雞肉
白汁西蘭花菇菇雞肉

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