名人推荐
意大利佛罗伦萨艺术大学-佛罗伦萨美国大学　Apicius 国际餐饮管理学校行政总主厨及执行长 Andrea Trapani
世界厨师协会认证料理教授　意大利佛罗伦萨艺术大学-佛罗伦萨美国大学 Apicius 国际餐饮管理学校餐与酒研究学院总监 Massimo Bocus
景文科技大学观光餐旅学院院长　胡宜蓁教授
辅仁大学餐旅管理学系教授兼系主任　柯文华教授
等

私厨料理技巧首度公开 ｘ 风行全球最佳饮食法
真正减醣零负担甜点 ｘ 健康营养轻松维持体态
跟着专业私厨一起用在地新鲜食材，
从早餐、主菜、色拉、汤品、甜点，
餐餐都能享受肉质软嫩多汁ｘ蔬菜爽脆鲜甜的顶级美味，
搭配211哈佛健康餐盘饮食，
不但能吃得丰富营养，还能轻松维持体态，拿回健康主导权！

◎轻松便利：超省时一日三餐快速上菜
◎幸福美味：享受悠闲周末假日早午餐
◎为爱料理：营养不挑食老人小孩最爱
◎重磅加菜：大受好评私厨的宴会料理
◎私房甜点：无糖高蛋白满足味蕾0负担

罗匀吟 Audrey Lo

Apicius International School of Hospitality
Florence University of The Arts- The American University of Florence
Master In Italian Cuisine
意大利佛罗伦萨艺术大学 Apicius 国际餐饮学院 意大利料理Master 文凭

WACS-Worldchefs Certified Chef De Partie
世界厨师协会 Chef De Partie 认证
American Certification Institute
International Certified Senior Health Manager
美国高级健康管理师

工作：
健康饮食概念推广与演讲
地中海料理教学
意大利佛罗伦萨艺术大学招生官

自序
用美味，创造美好关系
地中海减醣饮食，享受美好人生
哈佛健康餐盘，轻松享瘦的秘诀

CHAPTER I　RUSH HOUR
色拉与蔬食
芝麻叶烤豆腐南瓜色拉Arugula, roasted pumpkin and tofu salad
甜菜根茴香柳橙费塔干酪色拉Beetroot, fennel and orange salad with feta cheese
羽衣甘蓝鲜虾佐酪梨酱色拉Kale and pan fried-shrimp salad with avocado dressing
综合彩虹蔬果与糙米鹰嘴豆Rainbow veggie chickpea salad with poach eggs and brown rice
萝蔓彩椒鸡胸肉毛豆仁色拉Romaine lettuce, peppers, edamame and chicken breast salad
虾仁开心果费塔干酪栉瓜面Zucchini noodles with shrimps, feta cheese and pistachios in shrimp bisque
罗勒丝瓜烩蛋与绿扁豆Sauteed loofah, eggs and lentils with basil
西红柿烩茄子与帕玛森干酪Sauteed tomatoes and eggplants with parmigiano reggiano
炸栉瓜花佐番红花希腊优格Deep fried zucchini flowers with saffron yogurt
炙烤香草奶油烟熏红椒粉白花椰菜Roasted cauliflower with chili, smoked paprika and mixed herbs butter

汤品
毛豆仁薄荷汤 Edamame mint soup
综合时蔬羽衣甘蓝汤Italian ribollita
意大利肉丸子蔬菜汤Minestra maritata

面食
烟花女意大利面 Spaghetti alla puttanesca
芥蓝洋葱酱培根猫耳朵面Orecchiette with Chinese kale onion sauce
透抽乌鱼子墨鱼意大利面Spaghetti al nero di seppia with grilled squids and bottarga
柠檬虾意大利面Spaghetti in shrimp bisque with pan fried shrimp
红椒酱酸豆意大利螺旋面Fusilli rigati with red pepper sauce and capers
西红柿黄瓜明虾天使冷面Capellini with tomatoes, cucumbers and shrimps in olive oil and balsamic sauce

海鲜
油封西红柿酸豆烩煮白肉鱼海鲜蛤蜊 Acqua pazza
虾仁荸荠佐白花椰菜泥Sauteed shrimps and water chestnuts with cauliflower purée
地中海烤软丝Mediterranean grilled cuttlefish
烤去骨鲭鱼佐西红柿红洋葱小黄瓜Baked mackerel fillet with tomatoes, purple onion and cucumbers salad
纸包白酒酸豆鳕鱼Baked paper wrapped cod with white wine and capers
溏心鲑鱼佐开心果跟果干北非小米Pan-fried salmon with pistachios and dried apricot couscous
小西红柿酸豆橄榄煎鲈鱼Pan-fried sea bass with cherry tomatoes and capers
鲔鱼玉米饼沾酸黄瓜优格酱Canned tuna and corn patties with cucumber yogurt sauce
煎鱼肚排佐鳀鱼绿白花椰菜Pan-fried fish fillet with sauteed mix vegetables

肉类
安格斯牛肉丝拌烤芦笋与时蔬Sauteed beef fillet with roasted vegetables
香草辣椒拌水煮牛肉片Poached boneless beef short ribs with herbs and chilis sauce
横膈牛排佐色拉Pan roasted beef skirt steak with green salad
彩椒黑橄榄西红柿烩去骨鸡腿Pan-fried chicken thigh with tomatoes, olives and bell peppers
牛肝菌栗子烩鸡腿Porcini-braised chicken thighs with mushrooms and chestnuts
酥炸红椒粉鸡胸肉Crispy fried chicken breast
猪肉黑橄榄鳀鱼炒四季豆Sauteed pork tenderloin and green beans with olives and anchovies
炙烧猪肉茄子盅Sauteed minced pork and eggplants with parmigiano reggiano

CHAPTER II　WEEKEND BRUNCH
帕玛森干酪蛋佐黑松露酱Omelet with parmigiano reggiano and black truffle sauce
西红柿彩椒炖蛋与帕玛森干酪饼干Eggs purgatory with parmigiano reggiano crackers
意大利栉瓜烘蛋Zucchini frittata
水波蛋荷兰酱与橄榄油拌菠菜Eggs benedict with hollandaise and sauteed spinach
托斯卡尼西红柿面包丁色拉Panzanella
义式小西红柿面包塔与无花果Cherry tomatoes bruschetta with figs salad
茭白笋与鸡肉干酪烤饼Chicken and vegetable quesadilla
意大利橄榄油火腿干酪热三明治Italian prosciutto croque monsieur
暖姜椰奶胡萝卜汤Ginger and carrot coconut soup
义式培根意大利面Spaghetti alla Carbonara
综合海鲜拼盘Mix seafood platter
柠檬时蔬烤鱼Grilled fish with lemon and vegetables
勃根地红酒炖牛肉Boeuf bourguignon
嫩煎鸭胸佐炉烤迷你胡萝卜Pan roasted duck breast with red wine balsamic sauce and roasted mini carrots
慢炖西红柿猪梅花Tomato-braised pork shoulder butt
开心果羊肋排Roasted lamb chops with pistachio and red wine chocolate sauce
干酪大拼盘Ultimate charcuterie board

CHAPTER III　CHEF’S SECRET
综合蔬菜温色拉佐巴萨米克醋Mixed warm vegetables salad with balsamic dressing
炙烤烟熏红椒粉章鱼马铃薯色拉Grilled octopus with green salad and baked potatoes
马赛海鲜汤 Bouillabaisse
自制鱼丸米苔目海鲜汤Homemade fish balls, seafood and rice noodle soup
牛肝菌蕈菇汤Porcini and mushroom soup
意大利鸡肉蔬菜面饺佐清鸡汤Tortellini en brodo
波隆那肉酱宽扁面Pappardelle al ragù bolognese
西班牙海鲜饭Paella
甜菜根蓝纹干酪炖饭佐青苹果Beetroot risotto with gorgonzola cheese and green apple
鲜虾与番红花炖饭Saffron risotto with shrimps
法式经典油封鸭佐红酒酸甜洋葱酱Confit de canard with red wine onion jam
低温嫩烤排骨Honey glazed pork ribs
自制火腿与香料煮菠萝Homemade ham with spicy pineapple
红酒黑巧克力炖羊排Lamb stew red wine with dark chocolate sauce

CHAPTER IV　YUMMY HEALTHY
豆腐鸡胸肉蔬菜饼Minced chicken breast and tofu patties
南瓜三重奏佐烤榛果Pumpkin 3 ways with roasted hazelnuts
帕玛森干酪茄子蔬菜丸Roasted mixed vegetable balls with parmigiano reggiano
希波克拉底汤Hippocratic soup
综合芽菜与花椰菜温豆浆奶昔Mixed sprouts, broccoli and soy milk smoothies
西红柿时蔬意大利米面汤Minestrone with pasta puntalette
花椰菜酱鳀鱼意大利面与自制风干西红柿Spaghetti in broccoli puree and anchovy with dried cherry tomatoes
鸡胸肉费塔干酪青酱薏仁米面Chicken pasta with pesto alla genovese and feta cheese
综合海鲜与酪梨佐白巴萨米克醋饭Mixed seafood with lemon, avocado, herbs and balsamico bianco rice
蘑菇牛绞肉汉堡排佐蘑菇酱Beef hamburger with mushroom sauce
青椒牛肉马铃薯派Shepherd’s pie

CHAPTER V　SUPER DESSERT
低醣香蕉蛋糕Low carb banana cake
松露黑巧克力Truffle chocolate
咸蛋黄西西里杏仁干酪饼干Sicilian almond flour cookies with salted duck egg yolk and parmigiano cheese
焦糖椰奶红枣塔Red dates tart with caramelized palm sugar
综合水果沙巴雍Mixed fruit salad with zabaione
覆盆子赤藻糖醇奶酪蛋糕Raspberry erythritol cheesecake
巧克力色拉米Salame di cioccolato
意大利冻糕佐蓝莓酱Blueberry semifreddo
达克瓦兹伯爵茶鲜奶油馅Earl grey cream dacquoise
轻盈优雅的帕芙洛娃Pavlova