紅石榴燉雞肉Pomegranate & chicken stew

Pomegranate _ chicken stew

1-2湯匙橄欖油

1隻公平待遇雞,切塊

1茶匙紅椒粉

2個洋葱,切條

4瓣大蒜,仔細切碎

1隻紅辣椒,仔細切碎

2湯匙新鮮芫荽,仔細切碎,另外預備少許芫荽煮白飯

300毫升蕃茄膏

4湯匙紅石榴糖漿

大約200毫升紅石榴果汁

煮熟白飯

紅石榴籽

1-2 tbsp olive oil

1 higher-welfare whole chicken, jointed

1 tsp paprika

2 onions, sliced

4 cloves of garlic, finely chopped

1 red chilli, finely sliced

2 tbsp fresh coriander, finely chopped, plus extra for the rice

300 ml tomato passata

4 tbsp pomegranate molasses

Approx 200 ml pomegranate juice

Boiled rice

Pomegranate seeds

做法 METHOD (4-6人分)

註:紅石榴糖漿可以在大型超市、食品店或中東店購買,亦可以自己把紅石榴果汁煮稠使用。

You can buy pomegranate molasses in large supermarkets, delis or Middle Eastern shops – or make your own by simmering pomegranate juice until thick and sticky.

  1. 油倒入燉鍋裡,用中火加熱。雞塊用鹽、胡椒、紅椒醃肉調味,然後在鍋裡煮7-8分鐘直到變色,雞肉放到碟中備用。

Heat the oil in a casserole over a medium heat. Season the chicken with salt, pepper and paprika, then brown in the hot oil for 7–8 minutes. Remove the pieces to a plate and set aside.

  1. 在同一個鍋子裡加入油、洋葱,充分拌勻,防止洋葱沾鍋,慢煮15分鐘至洋葱變軟,在最後5分鐘時加入大蒜、辣椒和芫荽,然後加入茄膏、糖漿和果汁,調味後煮沸。

In the same pan, add another splash of oil with the onions. Stir well, being sure to catch the sticky bits at the bottom of the pan. Cook slowly for 15 minutes, till onions are soft, adding the garlic, chilli and the coriander for the last 5 minutes. Stir in the passata, molasses and pomegranate juice, season well, then bring to the boil.

  1. 把煮好的雞塊連同雞汁一起倒回鍋裡,蓋上蓋子後慢火煮30分鐘,直到雞肉熟透,醬汁變稠,要定時檢查有否沾鍋。預備好的白飯與芫荽拌勻,完成的燉煮雞肉放面,撒上石榴籽後即成。

Return the chicken with any juices to the pan, cover and lower heat. Simmer for 30 minutes, until the chicken is cooked and the sauce has thickened, checking often that it’s not sticking. Toss the rice with the extra coriander, then place the chicken on top and scatter with pomegranate seeds.

  • 營養成分(1人分), Nutritional information(per serving)
卡路里 Calories 479大卡/kcal 24%
碳水化合物 Carbs 35.6克/g 14%
脂肪 Fat 16克/g 23%
蛋白質Protein 48.2克/g 21%

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

  • 食材資訊 Ingredients information: 紅石榴Pomegranate

紅石榴是香港較少用的食材,據說原產地為伊朗,現在在大多地區,包括中國都有紅石榴出產。與大多數水果一樣,紅石榴含有適量的維生素C、維生素B族和礦物質。但更值得留意的是,作為莓果類的紅石榴亦含有具抗氧化功效的多酚。它含有的多酚包含花青素、兒茶素、沒食子酸和鞣花酸等,有研究顯示食用紅石榴能夠防止壞膽固醇氧化和積聚,防止泡沫細胞的形成,下降動脈粥樣硬化、心臟病的風險。

Pomegranate may not be often seen in Hong Kong. Although its origin is probably in Iran, it is now widely grown in many countries, including China. Same as other fruits, it contains a certain amount of vitamin C, vitamin Bs and minerals. However, the more noticeable part of it should be its polyphenols, which is an anti-oxidant found in berries. Pomegranate contains polyphenols including anthocyanins, catechins, gallic acid and ellagic acid. Some research has shown that consuming pomegranate can prevent LDL oxidations and aggregation, formation of foam cells, therefore lower the risk of antheroclerosis and heart disease.

食譜提供 RECEIPE & PHOTO CREDIT: www.jamieoliver.com

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

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