芝士辣椒粟米麵包配焦糖洋葱、烤甜粟 Chilli cheese cornbread With caramelised onions and grilled sweetcorn

Chilli cheese cornbread With caramelised onions and grilled sweetcorn

2個洋葱,去皮,切幼絲

2條甜粟米

4個大雞蛋(首選牧場或有機雞蛋),打勻

325克粗粟米粉

250毫升全脂奶

1茶匙泡打粉

6湯匙中筋麵粉

海鹽

新鮮研磨黑胡椒

140克新鮮刨絲車打芝士

3新鮮青辣椒,其中2個去籽後切碎,餘下一個切圈

橄欖油

2 onions, peeled and thinly sliced

2 corn on the cob

4 large eggs (preferably free range or organic), beaten

325 g coarse cornmeal or polenta

250 ml full-fat milk

1 teaspoon baking powder

6 tablespoons plain flour

sea salt

freshly ground black pepper 140 g freshly grated mature Cheddar cheese

3 fresh green chillies, 2 of them deseeded and finely chopped, the other finely sliced

olive oil

做法 METHOD(4人分)

  1. 焗爐預熱至200度。

Preheat your oven to 200ºC/400ºF/gas.

  1. 把牛油用煎鍋中火加熱,加入洋葱,炒大約15到20分鐘直到洋葱焦糖化,呈現金黃色和黏性。

Put your butter into a frying pan on a medium heat and add your sliced onions. Fry gently for about 15 to 20 minutes, until they’ve caramelized and are golden and sticky.

  1. 接著處理粟米。粟米條垂直放在砧板上,小心地用刀子從上至下把粟米粒刮下來。刮好粟米粒一起放進煎鍋中,煮5分鐘,離火待冷約數分鐘。

While that’s happening, get your corn ready. Hold the cob upright on the board and carefully run a small knife from the top of the corn to the bottom, cutting all the kernels off. Add these to the pan with the onions and cook for a further 5 minutes, then remove from the heat and set aside to cool for a few minutes..

  1. 在一個大碗裡加入雞蛋、粗粟米粉、奶、泡打粉、麵粉、1撮鹽和胡椒,以及已刨絲芝士,材料打勻。

In a bowl, mix your eggs, cornmeal, milk, baking powder, flour, a good pinch of salt and pepper and most of your grated cheese, beat until well mixed,

  1. 拌入步驟3冷卻的洋葱和粟米混合物,加入2個仔細切好的青辣椒。把一個直徑22厘米的蛋糕模塗上橄欖油,底部舖上牛油紙,然後把混合物倒入模裡。

Stir in your cooled onion and corn mixture and your 2 finely chopped chillies. Grease a 22cm cake tin with some olive oil, line the base with greaseproof paper, and pour in your mixture.

  1. 把餘下的青辣椒灑上面,把麵糊放入焗爐中焗約35分鐘,在完成前的10分鐘取出來加入餘下的車打芝士,然後放回焗爐再焗。

Sprinkle the chilli slices on top, then pop the cornbread into the oven to bake for 35 minutes. About 10 minutes before it’s ready, pull it out, sprinkle over your remaining Cheddar and return it to the oven.

  1. 烤焗完成後讓成品冷卻15分鐘,脫模後放上烤架或上菜碟上,芝士面朝上。成品請趁新鮮時享用,溫熱食是意想不到的美味。

Once ready, let it cool for 15 minutes, then turn it out on to a wire rack or serving plate, cheesy side up. Serve this straight away because it’s unbelievably good when it’s warm.

  • 營養成分(1人分), Nutritional information(per serving)
卡路里 Calories 337大卡/kcal 17%
碳水化合物 Carbs 39.1克/g 15%
脂肪 Fat 14.5克/g 21%
蛋白質Protein 12.5克/g 28%

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

  • 食材資訊 Ingredients information: 粟米Corn

粟米是世界其中一樣重要的主食。粟米最值得留意的營養素包括它豐富的碳水化合物、纖維、鉀和磷。每100克未煮甜粟米含有約水分76克、碳水化合物18.7克、纖維2克,能為身體同時提供能量和非水溶性膳食纖維,預防排便。每100克未煮甜粟米含鉀約89毫克,超過1日1成的建議攝取量,並含磷270毫克。鉀有助維持電解質平衡,預防高血壓,而磷則對骨骼發展和能量提供十分重要。

Corn is one of the important staple food. The most significant nutrients contained are the rich carbohydrates, fiber, phosphorus and potassium. Each 100g of raw sweet corn, containing water 76g, carbohydrates 18.7g, fiber 2g, which is a good source of energy and non-soluble fiber. Corn is a good fighter of constipation. In addition, 100g of raw sweet corn contains phosphorus 89mg, which exceeds 10% of daily recommended intake. It also contains potassium 270mg. Phosphorus maintains electrolytic balance of our body and prevents us from high blood pressure, while potassium is important for growth of bone and energy supply.

食譜提供 RECEIPE & PHOTO CREDIT: 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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