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有營食譜

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自製繽紛水果餐 II - 繽FUN鮮果串串

繽FUN鮮果串串

材料
中型蘋果    1個
中型香蕉    1條
無核紅提子   1/3杯
無核青提子   1/3杯
鮮菠蘿片    1片
車厘茄     1杯
脫脂乳酪(200克) 1杯
全麥粟米片   1/2杯

製法
1. 洗淨蘋果、提子及車厘茄,把香蕉去皮,將蘋果、香蕉及鮮菠蘿片切粒,然後把所有鮮果粒放在大碟上備用。家長應在孩子切水果時,從旁協助,以策安全。
2. 把全麥粟米片放於大碟上,將脫脂乳酪倒進另一大碟子上,備用。
3. 把鮮果粒穿過整根竹籤,讓孩子設計他們喜愛的「鮮果串串」,盡量串滿整串。
4. 教孩子拿著「鮮果串串」的兩端,先把果串蘸上乳酪,然後再蘸上粟米片,即成。



Fun Fruit Kebabs

Ingredients
Medium apple - 1 pc
Medium banana - 1 pc
Red seedless grapes - 1/3 cup
Green seedless grapes - 1/3 cup
Fresh pineapple - 1 slice
Cherry tomatoes - 1 cup
Fat free plain yoghurt (200g) - 1 cup
Wholegrain cornflakes - 1/2 cup

Method
1. Prepare the fruits by washing the apple, grapes and cherry tomatoes, peeling the bananas, and cutting the apple, banana and pineapples into chunks. Put the fruits onto a large plate. For safety, you may have to assist the children with cutting the fruits.
2. Spread the wholegrain cornflakes onto a large plate. Pour the yoghurt onto another large plate.
3. Slide pieces of fruit onto the skewer stick until it is almost covered from end to end. Let the children design their own kebab.
4. Teach the children hold the kebab at the ends and roll it in the yoghurt, then in the wholegrain cornflakes. Ready to serve.

營養資料 (以每串計算)
熱量95卡路里、脂肪0克、蛋白質3克、膽固醇1毫克、鈉62毫克、鉀358毫克、膳食纖維2克

伴食建議
除了全麥粟米片外,亦可把「鮮果串串」蘸上其他健康選擇,例如果仁或提子乾等,只要發揮想像力,自能有更多可以用來作果串伴食的健康選擇。


資料來源:親子王
 
 
 
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