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What you need!需要的原料

外壳Crust:2汤勺糖和5汤勺人造奶油或黄油，溶化

馅FILLING:1到半杯冷牛奶1-1/2 cups cold milk

要得到最好的风味，不要使用处理过得脱脂奶粉

若用豆奶则会有软的感觉Filling will have a soft set if made with soy milk.

Make it!制作

1 搅匀外壳料和糖和融化的牛油在9英寸馅饼盘里。搅到均匀。按压在盘子的底部和侧部。

2 把奶倒在中等碗里。加馅料。

用搅拌器低速搅拌30秒。然后最好中速3分钟（馅会变得粘稠）

舀到外壳里，冰箱冷藏1小时

3 将馅饼盘浸泡在热水中，只浸到边缘，30分钟。想要更容易的切割和上菜保存在冰箱中。

窍门

冷冻：紧紧包裹，可以冷冻保存2周。上菜前3小时，在冷藏室解冻即可。

双份食谱：用两袋原料在13*9英尺的盘子里

filling mix和crust mix应该是你拿到的两包原料，我翻译成馅料和外壳料了

用英语做一份健康食谱，家庭的，早中晚都要.越简单越好.要有翻译

蘑菇汤

INGREDIENTS

1 pound regular white mushrooms, cleaned, quartered or sliced

1 Tbsp lemon juice

1 Tbsp unsalted butter

2 Tbsp minced shallots

1 Tbsp chopped fresh thyme or 1 teaspoon dried thyme

1/2 bay leaf

1 teaspoon salt

1/2 teaspoon fresh ground pepper

2 cups heavy cream

1 1/2 cups chicken stock

1 teaspoon cornstarch dissolved in 1 Tbsp water

Minced parsley for garnish

METHOD

First, in a food processor, coarsely chop mushrooms and lemon juice.

Next, melt butter in (4-5 quart) sauce pan and lightly sauté shallots on medium heat. Add mushrooms, thyme and bay leaf, sauté over moderate heat for 10-15 minutes, or until the liquid that is released from the mushrooms disappears.

Then, add salt, pepper, cream and chicken stock and bring to boil. Reduce heat and simmer for 20 minutes.

Last but not least, add cornstarch and simmer for 10 minutes, stirring constantly. Correct seasoning and add more lemon juice to taste.Serve sprinkled with a little parsley to make the appearence better.

早餐：

炒蛋一份（一个鸡蛋或者两个蛋清）226g低脂牛奶、半杯葡萄汁（或其他果汁）、一片全麦面包

Breakfast:

Scrambled eggs with a (an egg or two egg white) 226g low-fat milk, half a cup of grape juice (or other juices), and a slice of whole wheat bread

This breakfast contains 300 calories, 7 grams of fat, cholesterol, 215 grams, 440 mg of sodium, carbohydrates 25 grams, fiber quality 4 grams, protein 24 grams, calcium 340 mg

Other protein rich food: cheese, smoked fish

Lunch:

Tang Yiwan, a vegetable, lettuce, tomato and a grated radish cake, a chicken, a sesame cake

This lunch contains 330 calories, 10 grams of fat, cholesterol, 80 grams, 1130 mg of sodium, carbohydrates 29 grams, fiber quality 5 grams, protein 33 grams, calcium 120 mg

Other suitable resistance at noon to eat foods: celery, berry, lemon, honeydew melon, Grape Juice

Dinner:

Sweet and sour tofu soup, sauteed celery, orange slices

This dinner contains 450 calories, 6 grams of fat, cholesterol, 0 grams, 680 mg of sodium, carbohydrates 88 grams, fiber quality 11 grams, protein 12 grams, calcium 275 mg

For the other night to eat food: milk, yogurt, resistant cheese, canned fish, strong calcium juice

早餐含热量300卡、脂肪7克、胆固醇215克、钠440毫克、碳水化合物25克、纤维质4克、蛋白质24克、钙340毫克

其他富含蛋白质的食物：奶酪、熏鱼

午餐：

蔬菜汤一碗、莴苣一个、碎萝卜一碟、番茄一只、鸡腿一个、芝麻饼一个

此午餐含热量330卡、脂肪10克、胆固醇80克、钠1130毫克、碳水化合物29克、纤维质5克、蛋白质33克、钙120毫克

其他适合中午吃的抗病食物：芹菜、浆果、柠檬、白兰瓜、葡萄汁

晚餐：

甜酸豆腐汤、炒芹菜、橘子片

此晚餐含热量450卡、脂肪6克、胆固醇0克、钠680毫克、碳水化合物88克、纤维质11克、蛋白质12克、钙275毫克

其他适合晚上吃的抗病食物：牛奶、酸乳、奶酪、鱼罐头、强力钙果汁

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