榮獲日本料理書大賞 特優獎   提供工作日晚上回家後馬上就能完成的減醣快手菜， 以及趁假日多做一些以方便彈性運用的瘦身常備菜。   ●本書實用特點   特點1--以食材分類 可視冰箱現有食材查找食譜，採買時也很方便。   特點2--控制醣量 每道食譜都有含醣量、卡路里等資訊，對想控制身材或保持健康的人，能完全掌控攝取醣量的多寡。   特點3--適當的份量設計 以2-4人份為主要的份量，方便單身或小家庭採買烹煮。   特點4--彩色標籤分類清楚 有「超簡單♪」、「適合冷凍！」、「平底鍋」、「微波爐」、「小烤箱」、「單鍋義大利麵」、「沙拉&醃菜」、「超快速！」、「不用開火！」、「飽腹感佳！」等標籤分類，可用料理內容、調理方式或器具翻找當下適合製作的菜色。   特點5--貼心的內頁編排 在內頁編排上，左頁是假日時可以多煮一些的瘦身常備菜、右頁是平日下班後能夠快速料理的減醣快手菜，並以顏色區分，一目了然。   特點6--實用的製作提示 每一種食材都有提供「瘦身常備菜祕訣」、「快手烹調祕訣」，可以事先瀏覽一下，幫助烹煮過程更加順利。   特點7--詳細標示保存方法、期限和製作時間 常備菜提供保存方法、期限，大部分食譜都可以冷藏或冷凍保存，不適合冷藏、冷凍的菜色也有清楚的標示。快手菜則提供烹調時間，提供製作時參考。   ●亞馬遜網路書店讀者好評推薦 1.我很感謝這本書，對我來說，用食材分類非常有幫助，每道料理的材料不複雜，味道也很美味。 2.我買過很多食譜書，使用經驗上覺得這本是最好的，幾乎每一道菜都很容易製作，當我做給家人們吃後，大家都讚不絕口，我很開心。

◎郵政劃撥 帳號/19054289 戶名/邦聯文化事業有限公司 請於通訊欄填寫書名、本數。 不限購買本數、金額，均免運費。 單次購買1～2本，依原價；3～4本，享85折優惠；5本以上，享8折優惠。 收到劃撥收據後，以掛號寄出，需約5～7個工作天。  ※想要更快收到書籍 　 請將劃撥單收據、訂購人資料(姓名、地址、電話)、書籍資料(書名、本數) 　 傳真至02-23326531，並請來電02-23097610確認，即可安排出貨。  ※若遇有缺貨、絕版，導致無法出貨 　 我們將致電通知，詢問是否更換其它書籍或是以郵票方式退款。    ◎各大連鎖書店 ‧誠品、金石堂、三民、諾貝爾、紀伊國屋……   ◎各大書店 ‧地區性書店，如桃園文化城、台中書立得……   ◎各大量販店 ‧家樂福、大潤發、愛買、COSTCO……   ◎各大網路書店、購物中心 ‧博客來、金石堂、誠品、TAAZE讀冊生活、iRead灰熊愛讀書、新學友、華  文網、新絲路、PChome 24h書店、PChome 商店街-敦南書店……

要美味要享瘦更要輕鬆
三個願望一次滿足！·································· 8
 
平假日都靠輕醣飲食
輕鬆瘦身！······················································ 10
 
無論吃肉吃魚吃菜，不必減少食量也OK！
「為了瘦下來而壓抑食慾」
不用再這樣限制自己！····························· 12
 
輕醣飲食的訣竅············································ 14
 
能夠好好享受
美味常備菜的訣竅······································· 15
 
本書的使用方法············································ 16
 
PART.1
肉類配菜
 
去骨雞腿肉
照燒薑汁雞······················································ 18
鮮嫩熟雞腿······················································ 18
美乃滋唐揚雞················································· 19
柚子醋煮鴻喜菇雞肉·································· 19
豆奶味噌燉雞················································· 20
醬醋唐揚雞······················································ 20
奶油蔥淋雞······················································ 21
明太子酒蒸雞················································· 21
 
雞胸肉
一吃上癮醬漬雞············································ 22
豆腐雞塊··························································· 22
披薩雞排··························································· 23
棒棒雞································································ 23
咖哩奶燉雞······················································ 24
蜜汁叉燒雞······················································ 24
蒜炒小松菜雞柳············································ 25
蔥爆辣雞··························································· 25
 
雞里肌
橄欖油煮雞柳················································· 26
花生蔥醬拌雞柳············································ 26
奶油泡菜炒雞柳············································ 27
鹽昆布拌萵苣雞絲······································· 27
 
帶骨雞肉
柚子醋煮鳥蛋雞翅······································· 28
茄汁奶燉雞翅腿············································ 28
烏斯特醬炒雞翅············································ 29
嗆辣舞菇蒸雞翅············································ 29
 
豬肉片
咖哩漬紅蘿蔔豬肉······································· 30
芝麻炸豬丸······················································ 30
豬肉泡菜起司燒············································ 31
微波回鍋肉······················································ 31
清香茄子豬肉················································· 32
鹽麴茄汁豬肉················································· 32
奶油醬油炒櫛瓜豬肉·································· 33
芝麻豆乳豬肉片············································ 33
 
豬肉薄片
芝麻梅醬涮肉片············································ 34
香菇炸豬卷······················································ 34
蔥鹽炒豬肉······················································ 35
豆苗蘿蔔泥拌肉片······································· 35
油醋漬青椒涮肉片······································· 36
味噌蔥豬卷······················································ 36
美乃滋蛋炒小番茄豬肉····························· 37
奶燉酪梨涮肉片············································ 37
 
豬五花薄片
麵味露漬苦瓜豬五花·································· 38
紫蘇杏鮑菇豬肉卷······································· 38
美乃滋味噌炒豬肉······································· 39
芥末籽醬炒豬肉············································ 39
 
厚切豬肉
奶燉蔥豬··························································· 40
麥茶燉豬··························································· 40
香煎卡門貝爾起司豬排····························· 41
清蒸薑香豬肉················································· 41
 
牛肉片
泡菜醃牛肉片················································· 42
柚子醋漬牛肉片············································ 42
香煎牛片排······················································ 43
白酒西洋芹牛肉············································ 43
韓式牛肉雜菜冬粉······································· 44
醬煮牛片球······················································ 44
梅子奶油炒蕪菁牛肉·································· 45
壽喜蒟蒻絲牛肉············································ 45
 
牛肉薄片
炸牛肉卷··························································· 46
俄風酸奶牛肉················································· 46
香煎萵苣牛肉沙拉······································· 47
蔥芝麻油拌牛肉············································ 47
 
燒烤用牛肉
芥末籽醬漬洋蔥牛肉·································· 48
辣漬蘆筍燒肉················································· 48
韭菜豆芽炒牛肉············································ 49
微波青椒肉絲················································· 49
 
雞絞肉
羊栖菜雞鬆······················································ 50
明太子雞肉丸················································· 50
雞肉豆皮燒······················································ 51
微波韓式水菜拌雞肉燥····························· 51
 
豬絞肉
簡易辣豆醬······················································ 52
香菇燒賣··························································· 52
美乃滋蠔油炒豆芽肉燥····························· 53
萵苣包肉燥······················································ 53
 
牛豬混合絞肉
中式肉燥··························································· 54
奶燉肉丸··························································· 54
酪梨醬漢堡排················································· 55
微波青花菜肉末············································ 55
 
肉類加工品
芥末醋漬甜椒火腿······································· 56
蒜辣羊栖菜培根············································ 56
鹹牛肉塔塔醬················································· 57
番茄醬拌維也納香腸·································· 57
番茄茄子厚培根············································ 58
煎炸起司火腿················································· 58
鹹牛肉歐姆蛋················································· 59
高湯豆乳煮萵苣香腸·································· 59
 
Column 01
簡單到不可思議！
 
熟雞腿的變化菜色
山葵美乃滋雞腿············································ 60
酪梨雞腿沙拉················································· 60
奶油乳酪拌雞腿············································ 60
泡菜拌雞腿······················································ 61
油蔥雞腿··························································· 61
魚子美乃滋拌雞腿······································· 61
 
再也不用忍耐！
大滿足！盡情享用的拌飯
蒟蒻絲拌飯······················································ 62
青花菜堅果拌飯············································ 62
毛豆醃梅拌飯················································· 62
黃豆魩仔魚拌飯············································ 62
 
PART.2
海鮮配菜
 
鮭魚
蘆筍鮭魚··························································· 64
羅勒起司炸鮭魚············································ 64
青紫蘇奶油香煎鮭······································· 65
芝麻柚子醋煮鮭魚······································· 65
 
薄鹽鮭魚
橄欖油煮鮮蔬鹹鮭······································· 66
白酒蒸櫛瓜鹹鮭············································ 66
美乃滋炒豆芽鹹鮭······································· 67
微波香菇鹹鮭················································· 67
 
旗魚
咖哩漬秋葵旗魚············································ 68
油淋旗魚··························································· 68
燒肉醬炒旗魚················································· 69
核桃味噌烤旗魚············································ 69
 
鱈魚、馬加鰆
茄汁青椒鱈魚················································· 70
味噌烤鰆魚······················································ 70
鹽昆布奶油炒鱈魚······································· 71
義式水煮鰆魚················································· 71
 
鰤魚
檸檬漬鰤魚······················································ 72
韓式辣醬炒鰤魚············································ 72
義式生鰤魚片················································· 73
奶油柚子醋照燒鰤魚·································· 73
 
鯖魚
酸漬鹹鯖··························································· 74
龍田揚鯖魚······················································ 74
咖哩奶油香煎鹹鯖······································· 75
中式蒸小松菜鯖魚······································· 75
 
鮪魚、竹筴魚
鮪魚南蠻漬······················································ 76
湯煮鮪魚丸······················································ 76
竹筴剁魚生······················································ 77
鮪魚堅果沙拉················································· 77
 
蝦子
南洋涼拌蝦······················································ 78
青海苔炸蝦······················································ 78
美乃滋炒酪梨鮮蝦······································· 79
微波鮮蝦茶碗蒸············································ 79
 
水煮鯖魚罐頭
鯖魚紅蘿蔔沙拉············································ 80
鯖魚肉餅··························································· 80
涼拌鯖魚··························································· 81
豆乳泡菜煮鯖魚············································ 81
 
油漬鮪魚罐頭
芝麻拌菠菜鮪魚············································ 82
韓式豆渣鮪魚煎餅······································· 82
醬炒四季豆鮪魚············································ 83
美乃滋焗烤豆腐鮪魚·································· 83
 
水煮鮭魚罐頭
美乃滋拌西洋芹鮭魚·································· 84
法式蔬菜鮭魚湯············································ 84
柚子醋炒青江菜鮭魚·································· 85
微波油豆腐鮭魚············································ 85
 
Column 02
低醣所以放心！
輕鬆美味的下酒菜食譜
無限泡菜鮭魚················································· 86
味噌漬豆腐······················································ 86
油漬起司··························································· 86
醬漬雞胗··························································· 87
嗆辣蒟蒻··························································· 87
蒜香橄欖油漬小魚乾·································· 87
甘醋漬章魚······················································ 87
明太子美乃滋拌酪梨·································· 88
什錦納豆··························································· 88
蘿蔔芽生火腿卷············································ 88
涼拌薑柚子醋蕪菁裙帶菜根··················· 89
煙燻鮭魚包起司············································ 89
和風塔塔甜蝦················································· 89
水菜鮪魚堅果沙拉······································· 89
七味美乃滋豆皮條······································· 90
鹽昆布拌酪梨················································· 90
 
PART.3
飯、麵類
 
飯類
黃豆芽牛肉炊飯············································ 92
毛豆章魚炊飯················································· 92
蕈菇蒟蒻絲牛丼············································ 93
酪梨鮪魚丼······················································ 93
鴻喜菇鮪魚炊飯············································ 94
雞肉炊飯··························································· 94
香蒜奶油牛肉炒飯······································· 95
萵苣香腸炒飯················································· 95
 
義大利麵
和風香菇鹹鮭義大利麵····························· 96
蕈菇肉醬義大利麵······································· 96
培根青花菜義大利麵·································· 97
明太子奶油義大利麵·································· 97
 
Column 03
忙碌的早晨就靠這些！
輕醣飽腹便當
燒肉便當··························································· 98
羅勒起司炸鮭魚便當·································· 99
豆腐雞塊便當················································· 100
 
PART.4
蔬菜類配菜
 
菠菜
魩仔魚炒菠菜海帶芽·································· 102
菠菜堅果沙拉················································· 102
菠菜鮭魚沙拉················································· 103
壽司醋炒菠菜················································· 103
 
小松菜
涼泡小松菜······················································ 104
小松菜豆渣沙拉············································ 104
美乃滋柚子胡椒拌小松菜························ 105
奶燉蛤蜊小松菜············································ 105
 
紅蘿蔔
韓式涼拌紅蘿蔔············································ 106
紅蘿蔔茅屋起司沙拉·································· 106
紅緞帶堅果沙拉············································ 107
一吃上癮紅蘿蔔鮭魚·································· 107
 
青花菜
焗烤青花菜鮮蝦············································ 108
咖哩漬青花菜················································· 108
柚子胡椒奶油炒青花菜····························· 109
起司蒸青花菜················································· 109
 
青椒、甜椒
薑煮青椒··························································· 110
西式醃甜椒······················································ 110
無限青椒鯖魚················································· 111
魚子美乃滋拌青椒油豆腐························ 111
 
青江菜
炒煮青江菜油豆腐皮·································· 112
鹽昆布青江菜沙拉······································· 112
青江菜水煮蛋沙拉······································· 113
核桃醬拌香煎青江菜·································· 113
 
小番茄、番茄
高湯漬小番茄················································· 114
薑漬小番茄······················································ 114
番茄豆腐卡布里沙拉·································· 115
鯷魚炒番茄······················································ 115
 
蘆筍
韓式涼拌蘆筍················································· 116
芥末籽醬漬鴻喜菇蘆筍····························· 116
微波海苔拌蘆筍············································ 117
培根蛋奶蘆筍················································· 117
 
四季豆、甜豌豆
涼泡甜豌豆······················································ 118
梅子美乃滋四季豆沙拉····························· 118
鱈魚子奶油炒四季豆·································· 119
蛋炒甜豌豆······················································ 119
 
茄子
茄子魩仔魚南蠻漬······································· 120
鯷魚漬茄子······················································ 120
油薑蒸茄··························································· 121
美乃滋咖哩炒茄子肉末····························· 121
 
櫛瓜
柚子醋泡櫛瓜················································· 122
油醋漬培根櫛瓜············································ 122
韓式涼拌櫛瓜················································· 123
披薩櫛瓜··························································· 123
 
小黃瓜
韓式小黃瓜泡菜············································ 124
檸檬漬小黃瓜················································· 124
涼拌柚子醋小黃瓜鯖魚····························· 125
中式小黃瓜炒牛肉······································· 125
 
高麗菜
維也納香腸高麗菜卷·································· 126
高麗菜沙拉······················································ 126
微波魩仔魚高麗菜······································· 127
醬炒納豆高麗菜············································ 127
 
白菜
鹽煮白菜竹輪················································· 128
培根白菜沙拉················································· 128
奶油蒸白菜鹹鮭············································ 129
蒜炒白菜豬肉················································· 129
 
白蘿蔔
醬煮白蘿蔔鯖魚············································ 130
薑漬白蘿蔔······················································ 130
魚子美乃滋拌白蘿蔔·································· 131
柚子胡椒炒白蘿蔔······································· 131
 
蕪菁
蕪菁雞鬆··························································· 132
蕪菁生火腿······················································ 132
蕪菁海藻沙拉················································· 133
鮮味奶油炒蕪菁豬肉·································· 133
 
西洋芹、洋蔥
金平西洋芹櫻花蝦······································· 134
洋蔥煙燻鮭魚················································· 134
鮪魚拌西洋芹················································· 135
鹹牛肉炒洋蔥················································· 135
 
蓮藕、牛蒡
柚子醋炒魩仔魚蓮藕·································· 136
牛蒡美乃滋咖哩沙拉·································· 136
微波芝麻拌牛蒡············································ 137
蓮藕起司燒······················································ 137
 
山藥、南瓜
山葵漬山藥······················································ 138
油醋漬烤南瓜火腿······································· 138
豆乳煮南瓜······················································ 139
明太子美乃滋烤山藥·································· 139
 
菇類
鹽麴什錦菇······················································ 140
西式醃菇··························································· 140
蒜香奶油煎杏鮑菇······································· 141
奶燉蕈菇培根················································· 141
醬煮滑溜金針菇············································ 142
大蔥杏鮑菇醃菜············································ 142
香鬆拌蕈菇鮪魚············································ 143
起司粉炒菇······················································ 143
 
Column 04
掌握配方就能決定出最適合的調味！
簡易減醣綜合調味料
 
照燒風味
照燒薑汁鮭魚················································· 144
芝麻美乃滋風味
芝麻美乃滋拌青花菜·································· 144
柚子醋奶油風味
柚子醋奶油燒雞············································ 144
香蒜味噌風味
香蒜味噌炒豬肉············································ 145
起司奶油風味
起司奶油煮旗魚············································ 145
橄欖油魩仔魚風味
魩仔魚炒青椒················································· 145
美乃滋蠔油風味
美乃滋蠔油炒鮮蝦······································· 146
鹽芝麻油風味
鹽芝麻油拌菠菜············································ 146
青紫蘇梅橄欖油風味
青紫蘇梅子拌雞柳······································· 146
 
PART.5
蛋、豆製品配菜
 
雞蛋、鵪鶉蛋
鹽麴醬油蛋······················································ 148
鮭魚鵪鶉蛋······················································ 148
鹹牛肉炒蛋沙拉············································ 149
簡易蟹味煎蛋················································· 149
 
油豆腐
薑汁味噌油豆腐············································ 150
煮油豆腐牛卷················································· 150
柴魚片醬油炒油豆腐·································· 151
茄汁油豆腐排················································· 151
 
油豆腐皮
香煎豆皮包鯖魚············································ 152
含煮豆皮··························································· 152
芝麻蔥油拌豆皮············································ 153
豆皮帕尼尼······················································ 153
 
蒸大豆
柚子醋漬黃豆················································· 154
奶燉黃豆雞肉················································· 154
夏威夷風黃豆鮭魚······································· 155
紅紫蘇香鬆炒黃豆······································· 155
 
綜合豆、毛豆
蒜香醬油漬毛豆············································ 156
花椰綜合豆醃菜············································ 156
奶油醬油炒毛豆············································ 157
綜合豆西洋芹起司沙拉····························· 157
 
Column 05
10分鐘左右可完成！
快手減醣小鍋
常夜鍋································································ 158
豆乳雞湯鍋······················································ 158
鹽麴雞翅鍋······················································ 159
擔擔鍋································································ 159
奶油味噌鮭魚鍋············································ 160
濃鮮豆皮牡蠣鍋············································ 160
 
PART.6
湯菜料理
 
營養滿分湯
炒大蔥奶油湯················································· 162
豐料豬肉湯······················································ 163
番茄櫛瓜雞肉燥湯······································· 163
咖哩豆乳蝦湯················································· 164
和風杏鮑菇帆立貝湯·································· 165
雞肉薑湯··························································· 165
 
味噌湯、其他湯品
大蔥鯖魚味噌湯············································ 166
豆芽菜味噌湯················································· 166
起司酪梨味噌湯············································ 166
西式溫泉蛋豆苗湯······································· 167
簡易酸辣湯······················································ 167
金針菇鱈魚子奶油湯·································· 167
 
Column 06
低糖絕品甜點
蘋果起司蛋糕················································· 168
義式藍莓冰糕················································· 168
奶香咖啡凍······················································ 168
豆粉炒黃豆······················································ 169
草莓卡門貝爾起司······································· 169
綜合堅果巧克力············································ 169
 
材料類別食譜索引        170