▋食材Ingredients
食材的用量可供两人一周食用
The amount of ingredients can be consumed by two people a week

★火腿菌菇毛豆糙米饭Brown rice with ham, mushrooms and edamame
糙米一杯约150g150g brown rice
蘑菇 50g50g button mushrooms
火腿 20g20g ham
毛豆 50g50g edamame
姜末 一撮pinch of grated ginger

★南瓜泥Pumpkin puree
贝贝南瓜 1个1 pumpkin

★山药泥Yam puree
铁棍山药 100g100g Iron rods of Chinese Yam

★土豆泥Mashed potato
土豆 200g200g potatoes

★芋头泥Taro puree
芋头170g170g taro

★剁椒蒸银鳕鱼Steamed cod fish with chopped pepper
银鳕鱼150g150g cod fish
米酒 1大勺1 tbsp rice wine
姜末1小勺1 tsp grated ginger
大葱一小截10cm leek
香油1小勺1 tsp sesame oil
剁椒30g30g chopped chili pepper sauce
盐 适量salt

★茄汁牛肉酱Beef sauce with tomato sauce
牛肉末180g180g ground beef
魔芋块100g100g konjac block
口蘑30g30g button mushrooms
胡萝卜50g50g carrot
西芹50g50g Celery
番茄200g200g tomato
大葱末30g30g chopped leeks
蒜1瓣clove of garlic
橄榄油1大勺1 tbsp olive oil
番茄酱 2大勺2 tbsp ketchup
水150ml150ml water
盐 适量salt
黑胡椒 适量black pepper
脱脂牛奶100ml100ml skimmed milk

★虾仁奶汁炖菜Stewed Shrimp with Milk
虾仁125g125g shrimp
魔芋结80g80g konjac knot
胡萝卜50g50g carrot
口蘑30g30g button mushrooms
山药40g40g yam
毛豆50g50g edamame
葱白15g15g green onion
黄油10g10g butter
橄榄油1大勺1 tbsp olive oil
面粉1大勺1 tbsp flour
脱脂牛奶150ml150ml skimmed milk
车打芝士10g10g Cheddar cheese
盐salt
黑胡椒black pepper
蒜1瓣clove of garlic

★烤豆腐肉丸grilled tofu meatballs
猪肉末 90g90g minced pork
老豆腐 60g60g firm tofu
蚝油1小勺1 tsp oyster sauce
生抽1小勺1 tsp light soysauce
老抽1/4小勺1/4 tsp dark soysauce
玉米淀粉1小勺1 tsp corn starch
盐salt
白胡椒white pepper
姜末 1/4小勺1/4 tsp grated ginger
香油 1/4小勺1/4 tsp sesame oil
米酒1小勺1 tsp rice wine

★盐水鸭腿Salted duck legs
鸭腿 450g450g duck leg
盐12g12g salt
花椒1大勺1 tbsp szechwan pepper
八角一个1 star anise
小茴香一小勺1 tsp fennel seeds
香叶2片2 bay leaf
大葱 10cm10cm leek
姜 1小块small piece of ginger

★茭白毛豆炒鸡丁Stirfried Chicken with wild rice stem and Edamame
鸡胸250g250g Chicken breast
盐 1小撮pinch of salt
白胡椒 1小撮pinch of white pepper
米酒 1大勺1 tbsp rice wine
姜末 1/2小勺1/2 tsp grated ginger
蒜末1/2小勺1/2 tsp grated garlic
玉米淀粉1/2大勺1/2 tbsp corn starch
茭白 1根1 wild rice stem
毛豆50g50g edamame
魔芋块100g100g konjac block
生抽1大勺1 tbsp light soysauce
蚝油1/2大勺 1/2 tbsp oyster sauce
糖 适量sugar
橄榄油1/2大勺1/2 olive oil
蒜 1瓣clove of garlic

★芝麻酱汁Sesame sauce
芝麻酱1小勺1 tsp Tahini
生抽2大勺2 tbsp light soysauce
醋1小勺1 tsp vinegar
蒜头1瓣切片 sliced a clove garlic
炒熟的白芝麻1小勺1 tsp Fried white sesame
蚝油1小勺1 tsp oyster sauce
纯净水2大勺2 tbsp water

★紫苏辣椒酱汁Spicy chili sauce with Perilla
生抽2大勺2 tbsp light soysauce
1/4个柠檬挤汁1/4 lemon juice
紫苏叶1小把Perilla
木鱼花2g2g bonito flakes
糖1/2小勺1/2 tsp sugar
清水2大勺2 tbsp water

▋便当组合lunch box combination

Monday486.45kcal
Brown rice with ham, mushrooms and edamame
Stewed Shrimp with Milk
Steamed cod fish with chopped pepper
Blanched Chinese spinach + sesame sauce
Strawberries

Tuesday355.39kcal
Steamed pumpkin
Steamed taro root
Stirfried Chicken with wild rice stem and Edamame
Salted duck leg
Blanched broccoli + spicy chili sauce with Perilla
Chinese bayberries

Wednesday441.62kcal
Brown rice with ham, mushrooms and edamame
Beef sauce with tomato sauce
Grilled tofu meatballs
Blanched Chinese broccoli (gailan) + spicy chili sauce with Perilla
Cherries

Thursday351.79kcal
Mashed taro root and potato
Stewed Shrimp with Milk
Salted duck leg
Blanched Chinese spinach and beansprouts + sesame sauce
Blueberries

Friday397.36kcal
Mashed yam and potato
Beef sauce with tomato sauce
Stirfried Chicken with wild rice stem and Edamame
Blanched okra + spicy chili sauce with Perilla
Orange

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