@100lunchboxes: 又是一個想吃干貝的一天… 南瓜燉飯（4人份） 食材 • 白米 2杯（約360ml量杯） • 栗子南瓜 1.5顆 • 洋蔥 1顆（切丁） • 蒜頭 6瓣（切末） • 奶油 20g • 雞高湯 500ml • 牛奶 150ml • 蟹管肉 200g（可省，或用其他海鮮取代） • 現刨帕瑪森起司 適量 • 鹽巴 適量 • 黑胡椒 適量 • 干貝 8～10顆 作法 ① 將栗子南瓜去籽切塊，放入氣炸鍋 180°C 約20分鐘，烤至能輕鬆用叉子壓碎。 ② 將烤好的南瓜挖出果肉，加入約150ml高湯，用果汁機或攪拌棒打成細緻南瓜泥。 ③ 鍋中加入奶油，放入洋蔥炒約5分鐘至透明。加入蒜末炒香。 ④ 加入白米翻炒，讓每粒米都均勻裹上油脂。 ⑤ 倒入南瓜泥。再分2～3次加入剩餘高湯，每次待湯汁幾乎收乾後再加入下一次。倒完高湯後再分2～3次倒牛奶，過程中持續攪拌，約煮 18～20分鐘，至米心保留一點口感。（大約在加第三次水的時候加入蟹管肉） ⑥ 最後以鹽巴、黑胡椒調味。加現刨帕瑪森起司。放上香煎干貝、巴西里碎，再撒一些帕瑪森起司即可。 Creamy Pumpkin Risotto with Seared Scallops (Serves 4) Ingredients • 2 cups uncooked short-grain rice (using a 180 ml measuring cup) • 1½ kabocha squash • 1 onion, diced • 6 cloves garlic, minced • 20 g butter • 500 ml chicken stock • 150 ml milk • 200 g crab meat (optional, or substitute with other seafood) • Freshly grated Parmesan cheese, to taste • Salt, to taste • Black pepper, to taste • 8–10 sea scallops Instructions 1. Remove the seeds from the kabocha squash and cut into chunks. Air-fry at 180°C (355°F) for about 20 minutes, or until fork-tender. 2. Scoop out the cooked squash flesh and blend it with about 150 ml of the chicken stock until smooth using a blender or immersion blender. 3. Melt the butter in a large pan over medium heat. Sauté the diced onion for about 5 minutes until softened and translucent. Add the garlic and cook until fragrant. 4. Stir in the rice and cook for 1–2 minutes, coating every grain with butter. 5. Pour in the pumpkin purée. Add the remaining chicken stock in 2–3 batches, allowing most of the liquid to absorb before adding more. Once all the stock has been incorporated, gradually add the milk in 2–3 batches, stirring continuously. Cook for 18–20 minutes, until the rice is creamy with a slight bite (al dente). Add the crab meat when adding the third batch of stock. 6. Season with salt and black pepper. Stir in freshly grated Parmesan cheese. Top with pan-seared scallops, garnish with chopped parsley, and finish with a little more freshly grated Parmesan before serving. #南瓜燉飯 #pumpkinrisotto

100天便當計畫｜by思穎（踢呦媽咪）

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Region: TW

Wednesday 01 July 2026 16:00:51 GMT