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西兰花炒虾仁
T1
T2
T3

Broccoli & Shrimp

⏱
12
MINS
🍽
2
SERVINGS
👩‍🍳
Easy
LEVEL
#under_15
#protein
#low_sugar
#folate

A good-looking low-sugar combo — broccoli for folate, shrimp for lean protein; one light stir-fry covers a lot.

MumEat recipe
✨

Nutritional Highlights

🍊
90%
DAILY RDI
Vitamin C
76.9mg
🧠
49%
DAILY RDI
DHA
97.5mg
🌿
30%
DAILY RDI
Folate
177.2µg

+ 5 more nutrients

📖

Why This Recipe?

🌸 Traditional Wisdom

Broccoli with shrimp is a frequent low-sugar pregnancy pairing.

🔬 Modern Science

Broccoli is high in folate and vitamin C; shrimp is lean, high-protein and calcium-rich — low-GI and nutrient-dense.

✅Strong evidence
🍳

Instructions

3 steps
1

Blanch broccoli florets 1 min; marinate shrimp.

2

Stir-fry shrimp until pink, set aside.

3

Fry broccoli, return shrimp, season with garlic.

🌿

Full Nutrition Breakdown

🦴Calcium
15%(149.7mg)
🧠DHA
49%(97.5mg)
☀️Vitamin D
1%(0.1µg)
Iron
10%(2.6mg)
Folate
30%(177.2µg)
Zinc
23%(2.5mg)
Vitamin C
90%(76.9mg)
Protein
28%(20g)

* % based on pregnancy daily reference intake (RDI)

📚

References

[1] 中国营养学会.《中国孕期妇女膳食指南2022》.

深色蔬菜配优质蛋白有助营养均衡与血糖控制。

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