【菩提養生素食教室】──營養美味的「整顆番茄飯」
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在歐美地區，番茄是一種時常出現在家中餐桌上的食材，也廣受人們喜愛。番茄當中含有茄紅素、胡蘿蔔素、維生素C、葡萄糖、果糖、檸檬酸、果酸等多種營養成分，不但能抗癌，還能養顏美容。近年來，由於健康意識的提高，低熱量、富含營養的番茄也成為備受亞洲人喜愛的食物，今天想跟各位介紹一道簡單又好吃的番茄料理；以整顆番茄煮的番茄飯。
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材料：
成熟牛番茄1顆、白米2杯、食鹽3/4茶匙、黑胡椒1/4茶匙、橄欖油1/4茶匙
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做法：
1.洗米，番茄洗淨並去蒂，用刀在番茄底部畫一個十字。
2.將洗好的米放入電鍋中，因番茄富含水分，在蒸煮過程中會出水，因此在內鍋中加入比平時煮飯時水量少一些的水即可。
3.於內鍋中放入黑胡椒、食鹽、橄欖油拌勻，將番茄放在正中間，蓋上鍋蓋，開始煮飯。
4.煮好之後，打開鍋蓋可以看到番茄皮肉分離，並且有些塌陷，去皮後用筷子把番茄弄散拌勻，美味的番茄飯就完成了。
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#養生、#茄紅素
參考資料：
http://www.commonhealth.com.tw/article/article.action?nid=64309&page=1
http://www.chinatimes.com/realtimenews/20140824001152-260405
https://tw.news.yahoo.com/番茄防癌又控血糖-營養師叮嚀-這-族群別多吃-020211413.html
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(Bodhi Healthy Vegetarian Classroom)— Nutritious delicious (tomato rice)
In Europe and America, tomato is a common ingredient used in meal preparation as it is popular among Europeans and Americans. Tomatoes are rich in Lycopene, Carotene, vitamin C, glucose, fructose, citric acid, Alpha Hydroxy Acid and other nutritious minerals.
Tomato has anticancer properties and helps to maintain youthfulness. In recent years, as people get more health conscious, low calorie and nutritious tomatoes have become more popular among Asians. Today I want to recommend a simple and delicious tomato cuisine- tomato rice.
Ingredients:
1 ripe beef tomato, 2 cups of white rice, 3/4 teaspoon of salt, 1/4 teaspoon of black pepper, 1/4 teaspoon of olive oil
Preparation method:
1. Wash rice and tomato, remove the stalk of the tomato, use a knife to engrave a cross at the bottom of the tomato.
2. Add the cleaned rice into a rice cooker. As tomato is rich in water and will give out water during cooking, the amount of water added should be less than the normal quantity during normal rice cooking.
3. Add black pepper, salt, olive oil into the cooker and mix well. Place the tomato in the center. Cover the cooker and start to cook the rice with tomato.
4. When the tomato rice is cooked, we will see bits of tomato’s flesh and skin separated with some parts of tomato sunk in when we open the cooker. After removing the tomato’s skin, use chopsticks to break up the tomato and blend well. The delicious tomato rice is ready to be served.
#HealthMaintenance, #Lycopene
Reference material:
http://www.commonhealth.com.tw/article/article.action……
http://www.chinatimes.com/realtimenews/20140824001152-260405
https://tw.news.yahoo.com/番茄防癌又控血糖-營養師叮嚀-這-族群別多吃-020211413.htmlrnrn【菩提養生素食教室】──營養美味的「整顆番茄飯」
.
在歐美地區，番茄是一種時常出現在家中餐桌上的食材，也廣受人們喜愛。番茄當中含有茄紅素、胡蘿蔔素、維生素C、葡萄糖、果糖、檸檬酸、果酸等多種營養成分，不但能抗癌，還能養顏美容。近年來，由於健康意識的提高，低熱量、富含營養的番茄也成為備受亞洲人喜愛的食物，今天想跟各位介紹一道簡單又好吃的番茄料理；以整顆番茄煮的番茄飯。
.
材料：
成熟牛番茄1顆、白米2杯、食鹽3/4茶匙、黑胡椒1/4茶匙、橄欖油1/4茶匙
.
做法：
1.洗米，番茄洗淨並去蒂，用刀在番茄底部畫一個十字。
2.將洗好的米放入電鍋中，因番茄富含水分，在蒸煮過程中會出水，因此在內鍋中加入比平時煮飯時水量少一些的水即可。
3.於內鍋中放入黑胡椒、食鹽、橄欖油拌勻，將番茄放在正中間，蓋上鍋蓋，開始煮飯。
4.煮好之後，打開鍋蓋可以看到番茄皮肉分離，並且有些塌陷，去皮後用筷子把番茄弄散拌勻，美味的番茄飯就完成了。
.
.
#養生、#茄紅素
參考資料：
http://www.commonhealth.com.tw/article/article.action?nid=64309&page=1
http://www.chinatimes.com/realtimenews/20140824001152-260405
https://tw.news.yahoo.com/番茄防癌又控血糖-營養師叮嚀-這-族群別多吃-020211413.html
