Kris Li
不吃肉、不吃飯，吃清甜軟糯的蔬菜蒸餃，也挺飽呢！健身達人Kris，繼續為大家帶來美味又健康的蔬食料理。這一回，教大家自製簡便卻爽口的蔬菜蒸餃！內餡有翠玉瓜及紅蘿蔔，翠玉瓜有豐富的維他命A、C、碳水化合物及纖維，比青瓜、節瓜和絲瓜的都要高。而紅蘿蔔則富含高纖維素及硒元素，更有充足的維他命B1、B2、B6及胡蘿蔔素等，有着「平民人參」之稱。用蒸的做法呈現的餃子，反而比水餃更能吃出麵皮和內餡的清香，Q彈的口感真是恰到好處，大家也快嘗嘗看吧！
蔬菜蒸餃
材料（1人份）：
翠玉瓜 約半個
紅蘿蔔 一條
餃子皮 半斤
（吃多少包多少）
調味料：
糖 適量
海鹽 適量
油 適量
做法：
- 將翠玉瓜及紅蘿蔔去皮，切成細絲，備用；
- 將清水煮沸，放入兩種蔬菜絲，焯水約三至五分鐘，撈起，吸乾水分備用；
- 熱鍋下油，將蔬菜絲倒入鍋中翻炒，加入鹽及適量糖調味，盛起備用；
- 將蔬菜絲放入餃子皮中，在餃子皮邊上沾點水，按自己喜歡的方式包好；
- 在蒸鍋中放入包好的餃子，水煮滾後蒸約十分鐘，即可享用（可淋上醋或搭配辣椒醬食用）。
Steamed Vegetable Dumplings
Ingredients (serves 1):
Approx. 1/2 zucchini
1 carrot
1/2 catty dumpling wrappers
(depending on how many dumplings you prepare)
Seasonings:
A pinch of sugar
A pinch of sea salt
A drizzle of oil
Steps:
- Peel and finely shred the zucchini and carrot. Set aside.
- Bring a pot of water to the boil. Add the shredded vegetables. Blanch for around 3-5 minutes. Use a strainer to remove the vegetables from water and wipe dry.
- Heat a frying pan and add a drizzle of oil. Stir fry the shredded vegetables. Season with salt and sugar. Transfer to a bowl.
- Place a little bit of shredded vegetables in the middle of a dumpling wrapper. Dampen the edges with water. Wrap the dumpling in your preferred way.
- Put the dumplings in a steamer. When the water starts to boil, steam the dumplings for around 10 minutes. Ready to serve (you may serve with vinegar or chilli sauce).