蕃紅花飯配烤牛扒、普羅旺斯燉菜 Grilled steak ratatouille & saffron rice

Grilled steak ratatouille & saffron rice (4人分)

分量 Serve: 4

材料 INGREDIENTS

普羅旺斯燉菜部分

1個翠玉瓜

1個小型茄子

2種彩椒

1個紅洋葱

1大匙突尼西亞辣椒醬

2塊鯷魚

2-4瓣大蒜

700g茄膏

1湯匙義大利黑醋

2分之1串新鮮羅勒

2湯匙脫脂乳酪

飯的部分

1杯(300克)10分鐘速全穀或印度香米

1撮品質良好的蕃紅花

半個檸檬

牛扒部分

2塊250克品質優良的西冷牛扒,去脂

1茶匙香甜的紅椒橄欖油

半束新鮮的意大利香芹

1大匙第戎芥辣醬

1湯匙特級初榨橄欖油

半個檸檬

For the rotatouille

1 courgette

1 small aubergine

2 mixed-colour peppers

1 red onion

1 heaped teaspoon harissa

2 anchovy fillets

2-4 cloves of garlic

700 g passata

1 tablespoon balsamic vinegar

½ bunch fresh basil

2 tablespoons fat-free natural yoghurt

For the rice

1 mug (300g) 10-minute wholegrain or basmati rice

1 good pinch saffron

½ lemon

For the steak

2 x 250 g quality sirloin steaks, fat removed

1 teaspoon sweet paprika olive oil

½ bunch fresh flat-leaf parsley

1 heaped teaspoon Dijon mustard

1 tablespoon extra virgin olive oil

½ lemon

蕃紅花飯配烤牛扒、普羅旺斯燉菜 Grilled steak ratatouille & saffron rice (4人分)

做法 METHOD

  1. 翠玉瓜縱向切開一半,茄子切成1厘米厚,一起放入平底鍋燒炙,變色後翻面。

Halve the courgette lengthways, slice the aubergine 1cm thick and place both on the griddle pan, turning when charred

  1. 把1杯米、2杯熱水、蕃紅花、半個檸檬及1少撮鹽放入另一個細鍋,蓋上蓋子後把飯煮至軟身,途中要不時攪拌。

Put 1 mug of rice, 2 mugs of boiling water, the saffron, lemon half and a pinch of salt into the small pan, cover and cook until fluffy, stirring occasionally

  1. 彩椒的種子和蒂去除,已去皮的紅洋葱粗略切碎,與突尼西亞辣椒醬、鯷魚、1茶匙鯷魚油一起放進一個砂鍋內,蒜頭連皮用大蒜壓榨器壓碎加入,然後定時攪拌。

Tear the seeds and stalks out of the peppers, then roughly chop with the peeled red onion and put into the casserole pan with the harissa, anchovies and 1 teaspoon of their oil. Squash in the unpeeled garlic through a garlic crusher and stir regularly

  1. 平底鍋中拿起炙燒好的翠玉瓜和茄子,大致切碎後與茄膏和醋一起加進砂鍋,加蓋燉煮。

Remove the charred courgette and aubergine from the griddle pan, leaving it on the heat, and roughly chop them on a board. Add them to the casserole pan along with the passata and vinegar, and boil with the lid on.

  1. 鹽、紅椒粉和1茶匙橄欖油一起搓上牛扒,然後把牛扒放上平底鍋炙燒,定時翻面,燒至你喜歡的熟度。

Rub the steaks with salt, the paprika and 1 teaspoon of olive oil and place on the hot griddle pan, turning every minute until cooked to your liking

  1. 在一塊上菜用的木板上仔細地把香芹莖切碎,葉則粗略切碎,然後把第戎芥辣醬、特級初榨橄欖油、鹽、胡椒、檸檬汁加入後拌勻,平均地分佈在木板上。

On a board, finely slice the parsley stalks and roughly chop the leaves • Add the mustard and extra virgin olive oil, season with salt and pepper and squeeze over the lemon juice, then mix together and spread over the board

  1. 牛扒燒好後放上木板,把它和板上的調味拌勻,然後切塊。羅勒葉撕碎,撒上普羅旺斯燉菜上後調味,燉菜和乳酪放上蕃紅花飯上後便可和牛扒一起享用。

When the steaks are done, transfer them to the board, turn in the dressing, then slice. Tear the top leafy half of the basil into the ratatouille, season to taste, and serve with yoghurt and saffron rice

營養成分(1人分), Nutritional information(per serving)

卡路里 Calories 593大卡/kcal 30%
碳水化合物 Carbs 71.3克/g 27%
脂肪 Fat 13.7克/g 20%
蛋白質Protein 42.3克/g 94%

*以成人日均攝取量計算, Of an adult’s reference intake

食材資訊 Ingredients information: 西冷牛扒 Sirloin steaks

西冷牛扒所使用的牛肉為牛背脊骨後方的部分,特色是脂肪少,蛋白質豐富,每100克純瘦的西冷牛扒約含蛋白質30.55克,超過大部分人一日一半蛋白質的需求,豐富蛋白質有助肌肉生長和身體發育。此外,西冷牛扒亦含適量鐵質,由於肉類鐵質的人體利用率較高,牛肉為良好鐵質來源,有助造血。但由於肉類不含膳食纖維,進食時宜搭配蔬菜及全穀類食物享用。

Sirloin steaks is the rear part, which means the loin of the animal. Sirloin steak contains low fat and high protein. 100g portion of sirloin contains protein 30.55g, which exceeds half of daily intake of the majority. Protein is good for muscular and body growth. In addition, sirloin contains a certain amount of iron. Since iron from meat is better utilized by the body, it is a good source of iron. It should be noted that as meat contains no fiber, having a diet with meat, vegetables and wholegrains are recommended.

食譜提供 RECEIPE & PHOTO CREDIT:

http://www.jamieoliver.com

營養資料 NUTRITION INFORMATION

United States Department of Agriculture

Special Thanks to Freeman Law for the Chinese Translation

傳統年節糕點小知識: 蘿蔔糕和年糕

CNY traditional dish俗話說「年糕過年、發糕發財、包阿包錢、菜頭糕做點心」,這些傳統節慶食品都個有典故與作法不同。食力精選年節常見傳統食品,提醒您應該注意的食安易燃點!
  1. 蘿蔔糕
    蘿蔔糕是華南一帶很受歡迎的米食,除了作為粵式茶樓的點心外,因為有「來年搶得好彩頭」之意,也被作為賀年食品。台式蘿蔔糕跟粵式在調味上有所不同,台式單純以米粉跟蘿蔔絲取勝,偶爾加入一點胡蘿蔔絲添色味。港式蘿蔔糕口味則豐富的多,配料可加入乾貨臘腸、香腸、臘肉、蝦米、香菇、油蔥、干貝等。兩種口味各有支持者。

材料:在來米粉、白蘿蔔、油蔥酥、鹽、水(兩倍的米粉量)、澄粉(非必要)
主要原料、產地:
在來米粉/台灣、越南
白蘿蔔/台灣
油蔥酥/台灣加工

做法:把白蘿蔔銼籤與油蔥在鍋中炒熟,在來米粉調成粉漿後倒入容器。電鍋加入兩杯半的水,跳起來好悶20分鐘放涼即可。

食安易燃點:常常在菜市場看到做好的新鮮蘿蔔糕,以沒有冷凍的方式大塊販售。根據需要的量,當場切一塊下來秤斤論兩賣。這樣的販售的辦法雖然方便,不過蘿蔔糕內有時加了碎肉、臘肉、蝦米等材料,如果氣溫高,做成糕的米食很容易腐壞;如果沒有隔離加蓋,食物表面也很容易有蚊蠅和灰塵沾附。2015年底的黑心早餐蘿蔔糕工廠新聞,蘿蔔糕製作的場所髒亂不堪,完全不符合食品衛生安全的要求。常溫保存的蘿蔔糕,也很容易滋生細菌。

2. 年糕

在新年食用年糕是東亞一帶的年節傳統,通常使用糯米粉製成,富含彈性。傳統上,年糕是在年夜用來祭祀神靈以及供奉祖先的食物,是年節不可或缺的食物。年糕同時也諧音「年高」,充滿著對新的一年的吉祥祝福。

材料:糯米粉、水、黑糖或砂糖、油

主要原料、產地:
糯米粉/台灣、越南
砂糖/泰國為主
油/台灣

做法:將1:1:1的糯米粉、糖、水融化攪拌均勻,過篩,放到電鍋或蒸籠中去蒸。通常會在爭的器皿內抹上厚厚一層油,以方便之後年糕脫模使用。傳統年糕製作,通常是打從好幾天起,就要把糯米泡水、在把泡水糯米碾磨成糯米漿。碾好的糯米漿會裝在白布袋裡、紮緊,上面放重物把其中剩餘的水份再都壓出來。再拿其中的糯米粉塊來製作年糕。

食安易燃點:過年的時候,過去長輩習慣一次製作一堆年糕,自家食用也分贈親友。又油又甜的糖年糕,是人們一年之中難得品嚐到的甜美糯密滋味,但時代變遷,如今吃起來實在是有點熱量負擔太大了,常會放著吃不完。正常無特殊添加的年糕製品,放久了就會因為澱粉變性而硬化。因此有些市售年糕,抽查中就曾發生防腐過量的情形。

 

圖片及資料來源:食力foodNext

[農曆新年食譜] 陳國強師傳 Chef Kenny Chan:黃金蝦球 Golden Prawns

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材料:海中蝦600克、鹹蛋黃6隻、牛油1/2湯匙

Ingredients: Prawn 600 gram, 6 Salted Egg Yolk, Butter 1/2 tablespoon

醃料:粟粉 1湯匙、蛋白 1湯匙、鹽1/2茶匙

Seasonings: Corn Starch 1 tablespoon, Egg White 1 tablespoon, Salt 1/2 teasppon

做法 Direction

將鹹蛋黃隔水蒸15分鐘,然後壓成蓉,備用。

Steamed Salted Egg Yolk for 15 minutes, mashed.

海中蝦去腸,清洗,用醃料撈勻,放入雪櫃醃五分鐘,拿出來清洗再用廚房紙巾吸乾水分,再抹上生粉。

Clean the prawn and removed the gut, marinated with seasonings, keep it in the refrigerator for 5 minutes. Using kitchen paper to remove the excess moisture, then rub a thin layer of starch.

海中蝦以100度油炸2分鐘至香脆,撈起隔去油分。

Deep-fried the prawn with 100 ℃ boiling oil for 2 minutes or till crispy

小火下牛油,加入鹹蛋黃蓉,並順方向炒至起泡,再放入蝦,讓鹹蛋黃醬均勻地包裹著蝦,上碟即成。

Fried the mashed Salted Egg Yolk with butter under low heat, stir clockwise (same direction) until there is bubble. Add the prawn and mix well.

陳師傳貼士 Tips from Chef Chan

ChanKwokKeung (3)

如家中有絆肉機,可把鹹蛋黃放入絆肉機絆伴兩次,令鹹蛋黃蓉更細緻

If you have a meat grinder, grind the Salted Egg Yolk twice to make it more fine

未放蝦於已炒好的鹹蛋黃蓉之前,可加入少量橄欖油,令鹹蛋黃蓉更滑及提升味道

Before you put in the prawn into the fried mashed Salted Egg Yolk, you can add some olive oil to make the mixture more smooth which can also increase the favor.

鳴謝陳師傳為科學廚神大賽 2015 現場示範以上菜式

A Special Thanks to Chef Kenny Chan who demonstrate the above dish for the SciChef Cooking Challenge 2015.