香腸、綠扁豆拌蕃茄莎莎醬 Sausages & green lentils with tomato salsa

Sausages _ green lentils with tomato salsa (Salsicce con lenticchie verdi e salsa di pomodoro)

8個中型意大利香腸或英國坎伯蘭香腸

橄欖油

500克紫椰菜花或意大利芥蘭

 

2分之1個檸檬汁

特級初榨橄欖油

海鹽

新鮮磨碎黑胡椒

蕃茄莎莎醬部分:

橄欖油

1個細紅洋葱,去皮及切粒

3塊薑,去皮及切粒

1條肉桂

1-2個細乾紅辣椒,切碎

2-3湯匙紅酒醋調味用,預多些作淋醬用

 

2份400克好品質的車厘茄

 

扁豆部分:
400克扁豆

2塊薑,去皮

1塊月桂葉

小許新鮮扁葉香芹,葉子切碎,菜莖保留

 

紅酒醋或雪利酒醋

少許新鮮百里香梢

8 medium-sized quality Italian sausages, or good fat Cumberland

olive oil

500 g purple-sprouting broccoli or cima di rapa

juice of ½ lemon

extra virgin olive oil

sea salt

freshly ground black pepper

For the salsa rossa

olive oil

1 small red onion, peeled and finely chopped

3 cloves garlic, peeled and finely chopped

1 small cinnamon stalk

1-2 small dried red chillies, crumbled

2-3 tablespoons red wine vinegar, plus extra for dressing

2 x 400 g good-quality tinned plum tomatoes

 

For the lentils

400 g lenticchie di Castelluccio or Puy lentils

2 cloves garlic, peeled

1 bay leaf

1 handful fresh flat-leaf parsley, leaves chopped, stalks reserved

red wine vinegar or sherry vinegar

1 small handful fresh thyme tips

 

做法 METHOD

  1. 先製作莎莎醬。倒少許橄欖油落,加洋葱、薑塊、肉桂棒和辣椒碎,用慢火加熱10

分鐘直到洋葱變軟和放出甜味。

First things first, get your salsa on the go. Put a little olive oil into a pan, add the onion and sliced garlic, throw in the cinnamon stick and a good crumbling of chilli, and fry on a gentle heat for 10 minutes until the onions are soft and sweet.

  1. 現在把火候調高,加入紅酒醋,烹調時可能會有令人咳嗽的蒸氣冒出,但這是正常的。把火調細後加入車厘茄,利碎,慢火燉半小時,中途可以處理扁豆的部分。

Now turn the heat up and add your red wine vinegar – it will steam and might even make you cough but this is a normal reaction! Then turn the heat down to low and add your tinned tomatoes, chopped up. Simmer slowly for half an hour while you get on with your lentils.

  1. 把花椰菜放入盛滿水的鍋,焗箱預熱至200度。

Put a pan of water on for your broccoli and preheat the oven to 200ºC/400ºF/gas 6.

  1. 扁豆放入另一個鍋子,加水至蓋過面,然後加2塊薑,月桂葉及已打結的香芹莖,燉煮20分鐘,注意水必須蓋過扁豆。

Put the lentils into a pot, cover them with water, and add the 2 whole cloves of garlic, the bay leaf and some tied-up stalks from the parsley. Simmer for around 20 minutes, making sure that you’ve got enough liquid covering the lentils.

  1. 香腸和少許橄欖油拌勻,把它們放入烤盤,放入已預熱焗爐焗25分鐘直到金黃色和變得香脆。

Toss your sausages in a little olive oil and put them in a roasting tray in the preheated oven for 25 minutes or until golden and crisp.

  1. 香腸出爐後,椰菜花放入已煮沸熱水中焯煮數分鐘。焯煮後把椰菜花瀝乾,加些檸檬汁和橄欖油拌勻。

Drop your broccoli into boiling water for a few minutes when the sausages come out of the oven. When done, drain in a colander and toss in a bowl with a squeeze of lemon juice and some extra virgin olive oil.

  1. 扁豆煮好後,拿掉香芹莖、月桂葉,把水倒掉。用湯匙把薑研碎,和扁豆拌抣後淋上4湯匙橄欖油及1-2湯匙醋。加入已切好的香芹葉,拌勻及調味。

Once the lentils are cooked, remove the parsley stalks and bay leaf and pour away most of the water from the pan. Mash the garlic cloves up with a spoon, mix in with the lentils and dress them using 4 tablespoons of good extra virgin olive oil and 1 or 2 tablespoons of good vinegar. Throw in all your finely chopped parsley leaves, mix and season.

  1. 香腸從烤盤拿出,把油脂倒去。扁豆放入用餐的碗子。把肉桂棒從莎莎醬中拿走及扔去,莎莎醬調好味後可舀上扁豆面,然後放入切塊或完整的香腸在上面,撒上百里香,以煮好的椰菜花拌碟享用。

Remove the sausages from the roasting tray and pour away any fat. Tip the lentils into your serving bowls. Remove the cinnamon stick from the salsa rossa and discard it, then season well to taste and spoon it over your lentils. Place 2 sausages, either sliced or whole, on top. Sprinkle with the thyme and serve with a big bowl of steaming broccoli.

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

卡路里 Calories 923大卡/kcal 46%
碳水化合物 Carbs 76.1克/g 29%
脂肪 Fat 44.3克/g 63%
蛋白質Protein 47.2克/g 104%
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: 扁豆 Lentils

扁是含豐富碳水化合物、蛋白質、纖維的低脂食材,每100克未煮扁豆約含碳水化合物63克、蛋白質25克、纖維11克,是能夠提供大量能量和營養的食材。豆類的非水溶性纖維有助增加飽肚感和延緩血糖上升,並幫助脂肪排出,預防肥胖。此外,豆類的葉酸含量豐富,每100克未煮扁豆約含493微克葉酸,葉酸對孕婦尤其重要,有助嬰兒脊髓的正常發育及預防脊柱裂。

Chickpeas is a low-fat ingredient contains rich carbohydrates, protein and fiber. 100g of uncooked lentils, containing Carb 63g, protein 25g, fiber 11g, is an ingredient full of energy and nutrients. Non-soluble fiber of legumes can increase satiety, moderate increase of blood glucose and help removal of fat, preventing obesity. In addition, legumes contain rich folates. 100g uncooked lentils contains 493ug of folates, which is important to pregnant women. Folates, preventing spina bifida, is good for spinal health of babies.

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 and Nutrition Reference

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