辣椒、薑、椰汁南瓜叻沙Squash laksa soup With chilli, ginger and coconut

Squash laksa soup With chilli, ginger and coconut

1個長型南瓜

1個紅辣椒乾

海鹽

新鮮研磨黑胡椒

橄欖油

2-3個新鮮紅辣椒,去籽

3瓣大蒜

1片姆指大小的鮮薑,去皮

1大束新鮮芫荽,葉子摘出,莖備用

 

1湯匙芝麻油

2個青檸檬,刨皮,切半

2湯匙魚露

800毫升無糖低脂椰奶

300毫升有機清雞湯

200克米粉

1隻紅辣椒,去籽,切粒,可用可不用

水芹

1 butternut squash

1 dried red chilli

sea salt

freshly ground black pepper

olive oil

2-3 fresh red chillies, deseeded

3 cloves garlic

1 thumb-sized piece fresh ginger, peeled

1 large bunch fresh coriander, leaves picked, stalks reserved

1 tablespoon sesame oil

2 limes, zested and halved

2 tablespoons fish sauce

800 ml unsweetened light coconut milk

300 ml organic chicken stock

200 g rice noodles

1 red chilli, deseeded and sliced, optional

cress, to serve, optional

做法 METHOD (4人分)

焗爐預熱至180度。

Preheat the oven to 180°C/350°F/gas 4.

  1. 南瓜切半,去籽,連皮切成八大塊後放入焗盤。

Halve the squash, deseed, then cut into 8 slices or chunks (skin on) and put into a roasting tray.

  1. 用杵和研砵把乾辣椒和一撮鹽研碎,撒在南瓜上後淋上橄欖油,焗40分鐘。

Bash up the dried chilli and a pinch of salt in a pestle and mortar. Sprinkle over the squash, drizzle with olive oil and bake for 40 minutes.

  1. 辣椒、大蒜、薑和芫荽莖切碎,或用攪拌機攪碎,加入芝麻油、青檸汁、青檸皮和魚露後把醬料攪拌至幼滑的膏狀。

Finely chop or whiz the chillies, garlic, ginger and coriander stalks in a food processor. Add the sesame oil, lime juice, zest and fish sauce and whiz to a thin paste.

  1. 預熱一隻鑊或鍋子,加入2湯匙橄欖油後加入醬料,快速攪拌,煮約1分鐘後加入椰奶和清雞湯。

Heat a large pan or wok. Pour in 2 tablespoons of olive oil and quickly stir in the paste. Cook for about a minute before adding the coconut milk and chicken stock.

  1. 調至細火後煮約15分鐘,試味後按需要加入魚露、青檸汁、少許鹽和胡椒。

Turn the heat down and simmer for about 15 minutes. Taste – you may need to add fish sauce, lime juice or a bit of salt and pepper.

  1. 把米粉加入湯內,煮約數分鐘,分作4碗後加上2塊南瓜,按喜好加上切碎紅辣椒和香芹。

Add the noodles to the soup, simmer for a few minutes, then divide between 4 bowls. Break over 2 pieces of squash. If you like, top with sliced red chilli and cress.

小貼士:趕時間的話,可以用市售的叻沙醬代替自製的。

Tip: For a quick fix, use a good laksa paste instead of making your own

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

卡路里 Calories 714大卡/kcal 36%
碳水化合物 Carbs 61.4克/g 24%
脂肪 Fat 44克/g 23%
蛋白質Protein 15.9克/g 35%

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

食材資訊 Ingredients information: 南瓜 PUMPKIN

原產自中南美洲的南瓜是屬於澱粉類的花果類蔬菜。南瓜的營養價值很高,當中以它的維生素A、鉀、維生素C和水溶性膳食纖維尤其顯著。每100克的生南瓜含有532微克維生素A,較每日建議攝取量的一半為多。充足的維生素A有助形成視紫質和維持上皮細胞完整,對視力和皮膚有益。每100克的生南瓜亦含有21毫克維生素C,約等於日均建議量的一半,抗氧化效化甚佳。鉀含量高的南瓜有助人體排出多餘的鈉,防止高血壓,但腎功能不佳人士要注意不可吃過量。水溶性纖維豐富的南瓜有助提升飽腹感,防止進食過量。最後,要注意南瓜亦屬於澱粉量較高的蔬菜,每3碗約420克的生南瓜已含約一碗飯的碳水化合物。根據美國糖尿病協會的資料,南瓜屬於高升糖指數食物,糖尿病人士要謹慎食用。

Originated from the North America, pumpkin is a vegetable-like fruit that is rich in carbohydrate. It has high nutrition value and significantly rich in vitamin A, potassium, vitamin C and soluble fiber. 100g of raw pumpkin contains about 532ug of vitamin A, higher than half of the reference daily intake. Vitamin A participates in opsin and epithelial cells formation, thus it benefits your sight and skin. 100g raw pumpkin also contains 21mg of vitamin C, about half of the daily needs, which can boost your antioxidant power. Potassium-rich pumpkin can help excess sodium excretion, preventing high blood pressure. However, those with renal problems should be aware not to consume too much. Moreover, soluble-fiber-rich pumpkin can increase satiety, preventing overeat. Lastly, it should be aware that pumpkin belongs to carbohydrate-rich vegetables. 3cups of raw pumpkin contains carbohydrate equal to about a bowl of cooked rice. According to the American Diabetes Association, it belongs to the group of high glycemic index food, diabetes patients should pay attention to pumpkin consuming.

食譜提供: www.jamieoliver.com

營養資料: United States Department of Agriculture, Agricultural Research Service

Special thanks to Freeman Law for the Chinese translation

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