(純素，4人份量)
| 1個花椰菜，去除外層綠葉，切細
海鹽 橄欖油 1塊牛油 2茶匙孜然籽 2茶匙洋芫荽籽 1-2個乾紅辣椒 1把去皮杏仁，研碎 1個檸檬的皮和汁液 |
1 head cauliflower, outer green leaves removed, broken into florets
sea salt olive oil 1 knob butter 2 teaspoons cumin seeds 2 teaspoons coriander seeds 1-2 dried red chillies 1 handful blanched almonds, smashed zest and juice of 1 lemon |
做法 METHOD
- 焗爐預熱至200度，花椰菜用煮沸鹽水灼煮數分鐘後以濾器瀝乾，等待分刻直到水分揮發(花椰菜有水分殘留會影響烤焗效果)，然後以適量橄欖油和牛油拌勻。
Preheat your oven to 200°C/400°F/gas 6. Blanch the cauliflower in salted boiling water for a couple of minutes then drain in a colander, allowing it to steam dry (you don’t want any water left in your cauliflower or it won’t roast properly). Toss it in a good lug of olive oil and the butter.
- 用杵和研鉢把香料和辣椒研碎，加一少撮鹽，與杏仁拌勻後以一個已預熱、乾爽的焗箱用鍋子輕烘材料。
In a pestle and mortar, bash your spices and chillies with a pinch of salt, then mix them with your almonds and put in a hot, dry ovenproof pan to slowly toast them.完成後浸漬片刻可在室溫下享用。
Allow to marinate for a little while and serve at room temperature.
- 數分鐘後，鍋中加入花椰菜，花椰菜轉色後加入檸檬皮和汁液拌勻。
After a couple of minutes, add the cauliflower. When it gets a nice bit of colour on it, add the lemon zest and juice and mix around well.
- 拌炒超過1分鐘後把鍋子放入已預熱焗爐焗15分鐘，直到食材變得酥脆即成。
Fry for about a minute longer then pop the pan into the preheated oven for about 15 minutes to crisp up.
– 營養成分(1人分), Nutritional information(per serving)
| 卡路里 Calories | 129大卡/kcal | 6% |
| 碳水化合物 Carbs | 3.1克/g | 1% |
| 脂肪 Fat | 10.0克/g | 14% |
| 蛋白質Protein | 4.8克/g | 11% |
| 纖維 Fiber | 2克/g |
*以成人日均攝取量計算, Of an adult’s reference intake
– 食材資訊 Ingredients information: 花椰菜 Cauliflower
花椰菜在蔬菜中含有適量維生素C，每100克未煮花椰菜含約38毫克維生素C，已接近每日不少於45毫克的數值。維生素C除了抗氧化外亦參與了人體骨膠原和兒茶酚胺的合成，對皮膚和腎上腺素起良好作用。此外，越來越多研究顯示屬於十字花科的花椰菜含有稱為葡萄糖異硫氰酸鹽的含硫化合物，對預防癌症有幫助。
Cauliflower contains pleasant amount of vitamin C among vegetables. Each 100g of uncooked cauliflower contains about 38g of vitamin C, which is closed to the daily recommended intake of 45mg. In addition to its anti-oxidizing power, vitamin C also participates in synthesis of collagen and chatecholamines, which is important for skin and epinephrine synthesis. Besides, many research nowadays reveals that being a member of the cruciferous family, cauliflower is good for preventing cancer due to its glucosinolates, a sulfur-containing compound.
食譜提供 RECEIPE & PHOTO CREDIT: www.jamieoliver.com
營養資料: 食物安全中心
Special Thanks to Freeman Law for the Chinese Translation and Nutrition Reference
