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內容簡介：超簡單！超低卡！超好吃！超有成就感的原味美食料理技巧大公開！不必擔心物價高漲、不必三餐老是在外！輕鬆3步驟，就能給家人一桌健康美食！ ◎分享鎖住原味的食材清洗&處理技巧 ◎傳授KC夫婦獨門特調的8種佐醬 ◎示範基礎刀工法及肉類/海鮮/蔬菜的原味烹調祕技 以健康又超美味聞名的原味烹調達人KC夫婦，繼《原味的感動》以食物原味深深打動讀者的心之後，應廣大的讀者要求，這次他們回到原點，從最基礎的原味烹調教起，哪些食材要向食物借油？哪些食材要向食物借水？ 這次他們要用最簡單的步驟讓從不做菜的女人、遠庖廚的君子都能輕鬆學會，讓挑食的小孩吃的合不攏嘴！健康的烹調法非常容易，只要你開始轉變烹調的習慣，掌握正確觀念，你也可以做出超低卡的原味美食。 目錄：【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 清烤吻仔魚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 |
