【专业介绍】

“轻食”，是当下爱美、爱健康人士最推崇的美食之一。是指简易、不用花太多时间就能吃饱的食物。不同于节食，轻食只是在一定热量限制内，尽量选择饱腹感强的食物。就在保证正常膳食结构和一定热量的前提下，人们可以自己安排食谱。这就给很多不愿节食，又想减轻体重的人提供了一个好选择。

【Professional Introduction】

"Light Meals" are among the most popular food choices for those who value beauty and health today. They refer to simple, easy-to-prepare meals that can satisfy hunger without taking too much time. Unlike dieting, light meals focus on selecting foods with high satiety value within a certain caloric limit. This allows individuals to arrange their own menus while maintaining a balanced dietary structure and adequate calorie intake. It provides an excellent option for those who want to lose weight without resorting to strict dieting.

【课程安排】

1. 太阳蛋及培根芦笋卷，绿豆坚果羹、香浓咖喱鸡（炖煮），糙米饭（2课时）

2. 法式什锦蔬菜蛋卷，红豆薏米粥、蔬菜炒意式全麦面团，蝴蝶烤鸡配低脂薯角（烤）（2课时）

3. 法式蔬菜荞麦饼，坚果风味南瓜汤、西班牙蔬菜汤，藜麦玉米饭，日式味噌烤鲈鱼（烤）（2课时）

4. 滋补高纤豆浆，日式蒸蛋羹、炒全素什锦蔬菜丁，咖喱米饭，鸡肉珍珠丸子（蒸）（2课时）

5. 意式蔬菜玉米糕，蔬菜蛋奶酥、日式豆腐蔬菜汤，浆果乳酪沙拉（2课时）

6. 藜麦豆粥，日式鸡蛋蔬菜糕、日式汉堡牛排配红酒酱（空气炸 煮），青稞胚芽饭（2课时）

7. 西班牙烘蛋，坚果燕麦粥 、田园沙拉，法式香草煎鱼排（煎）（2课时）

8. 墨西哥玉米饼，全谷物蔬菜饭、地中海风格纸包海鲜（纸包），烤蔬菜沙拉（2课时）

9. 低脂鸡肉鲜虾排（煎），日式拌秋葵、茱莉娅红酒烩牛肉（炖烩），西式泡菜（2课时）

10. 南洋风味沙拉，菌菇黑椒炒牛肉、法式慢烤牛柳（盐渍烤）鲜虾炒时蔬，米兰风味小牛排（2课时）

11. 香橙胡萝卜宽面沙拉、白煮鸡胸藜麦沙拉（低温煮），盐酥胡椒虾（炒）番茄鸡肉焗薯蓉，清蒸鱼（微波）（2课时）

【Course Content】

1. Sunny-side-up Eggs & Bacon-wrapped Asparagus, Mung Bean and Nut Soup, Aromatic Curry Chicken (Stewed), Brown Rice

2. French Mixed Vegetable Omelette, Red Bean and Coix Seed Porridge, Stir-fried Vegetables with Italian Whole Wheat Pasta, Butterfly Chicken with Low-fat Potato Wedges (Roasted)

3. French Vegetable Buckwheat Pancake, Nutty Pumpkin Soup, Spanish Vegetable Soup, Quinoa and Corn Rice, Japanese Miso-grilled Sea Bass (Roasted)

4. Nutritious High-fiber Soy Milk, Japanese Steamed Egg Custard, Stir-fried Mixed Vegetable Dices, Curry Rice, Chicken Pearl Meatballs (Steamed)

5. Italian Vegetable Polenta, Vegetable Soufflé, Japanese Tofu and Vegetable Soup, Berry and Cheese Salad

6. Quinoa and Bean Porridge, Japanese Vegetable and Egg Cake, Japanese Hamburger Steak with Red Wine Sauce (Air-fried & Boiled), Highland Barley Germ Rice

7. Spanish Omelette, Nutty Oatmeal Porridge, Garden Salad, French Pan-seared Fish Fillet with Herbs (Pan-fried)

8. Mexican Tortillas, Whole Grain Vegetable Rice, Mediterranean-style Seafood en Papillote (Baked in Paper), Roasted Vegetable Salad

9. Low-fat Chicken and Shrimp Patties (Pan-fried), Japanese Okra Salad, Julia's Beef Bourguignon (Braised), Western-style Pickles

10. Southeast Asian-style Salad, Mushroom and Black Pepper Beef, French Slow-roasted Beef Tenderloin (Salt-cured & Roasted), Stir-fried Shrimp with Seasonal Vegetables, Milanese-style Veal Chop

11. Orange and Carrot Pasta Salad, Poached Chicken Breast and Quinoa Salad (Sous-vide), Salt and Pepper Prawns (Stir-fried), Baked Potato Mash with Tomato and Chicken, Steamed Fish (Microwave)

【课程亮点】

有益健康的食物往往没有味道。如何在健康又美味之间找到共同点呢。本专业主要选择健康的蔬菜、海鲜和鸡肉为主，佐以营养美味的酱、汁，即远离脂肪和热量，有可以满足我们身体需要。下列轻食制作既可做套餐，也可做外卖营养便当，市场应用范围非常广泛。

【Course Highlights】

Food that is good for you often lacks flavor. How do we find the intersection between health and deliciousness? This program primarily focuses on healthy vegetables, seafood, and chicken, accompanied by nutritious and tasty sauces and dressings. This approach keeps you away from excess fat and calories while still meeting your body's needs. The light meals taught here can be prepared as set meals or as nutritious takeaway lunch boxes, offering a wide range of market applications.

【学期和上课方式】

22课时，每节课2小时

【Duration & Class Format】

22 class hours