印度辣捲餅配甜薯Amazing Indian dosa, Spicy wraps stuffed with smashed sweet potatoes

Amazing Indian dosa, Spicy wraps stuffed with smashed sweet potatoes

2個焗薯,擦洗乾淨

2個蕃薯,擦洗乾淨

橄欖油

1個乾紅辣椒,仔細切圈

1個新鮮紅辣椒,仔細切圈

1塊1厘米新鮮薑,去皮,切圈

1½茶匙芥辣籽

1茶匙薑黃粉

海鹽

新鮮鮮磨黑胡椒

1個青檸檬,切半

4條葱,修剪好,仔細切粉

少許芫荽葉,粗略切碎

薄荷乳酪,拌碟用

印度酸辣醬,拌碟用

青檸片,伴碟用

 

印度薄餅麵糊部分

1杯鷹嘴豆麵粉

1杯麵粉

半茶匙蘇打粉

2½芥辣籽

橄欖油

●      2 baking potatoes, scrubbed

●      2 sweet potatoes, scrubbed

●      olive oil

●      1 dried red chilli, finely sliced

●      1 fresh red chilli, finely sliced

●      1 cm piece fresh ginger, peeled and finely sliced

●      1½ teaspoons mustard seeds

●      1 teaspoon turmeric

●      sea salt

●      freshly ground black pepper

●      1 lime, halved

●      4 spring onions, trimmed and finely sliced

●      a few sprigs coriander, roughly chopped

●      minted yoghurt, to serve

●      Indian chutney, to serve

●      lime wedges, to serve

 

For the dosa batter

●      1 cup gram (chickpea) flour

●      1 cup flour

●      ½ teaspoon bicarbonate of soda

●      2½ teaspoons mustard seeds

●      olive oil

 

做法 METHOD (6至8人分)

  1. 用刀在焗薯和蕃薯上刺洞,焗至軟身,方法包括碳燒,或者用錫紙包好後用焗爐200度焗約1個小時,直到變軟和完全熟透。

Prick the potatoes and sweet potatoes all over with a knife and bake until soft, either in the coals of your fire or barbecue or wrapped in foil in the oven at 200°C/400°F/gas 6 for around 1 hour, or until soft and cooked through.

  1. 在砧板上把焗薯和蕃薯切開,挖出薯肉,粗略地壓成泥後置在一旁,然後去處理混合香料。

Cut open on a board and scoop out the flesh into a bowl. Roughly mash then set aside while you cook your spice mixture.

  1. 用中火在鍋上加熱橄欖油,加入辣椒、薑、芥辣籽,薑黃粉及少許品質好的海鹽及胡椒,炒時間中搖動鍋子,直到冒出香味,芥辣籽開始彈跳。

Heat a lug of olive oil in a pan over a medium heat. Add the chillies, ginger, mustard seeds, turmeric and a good pinch of salt and pepper and cook, shaking the pan frequently, until it smells fantastic and the seeds start to pop.

  1. 把步驟3炒好的混合香料倒入薯泥中,用刀子輕輕拌勻,這會令馬鈴薯泥更美觀。需要時可調味,然後加入檸檬汁,葱及芫荽,材料全部拌勻後置於一旁。

Pour the mixture over your potatoes then gently mix together with a knife – I guess it’s a bit like glorified mash potato. Taste and season if needed, then add the lime juice, spring onions and coriander. Mix everything together, then set aside.

  1. 薄餅麵糊部分,在碗中加入鷹嘴豆粉、麵粉、蘇打粉、芥辣籽及少許海鹽,一邊攪和麵糊,一邊慢慢地加入約400毫升的水,調成一個較稀的麵糊。

For the dosa batter, add the flours to a bowl with the bicarb, mustard seeds and a good pinch of salt. Gradually whisk in enough water, about 400ml, to make a loose batter.

  1. 鍋子以中火預熱,加入少許油,然後小心地用廚房紙把油塗勻,加入一湯匙糊後迅速搖鍋,令麵糊均勻地平鋪在鍋子上。

Add a splash of oil to a pan over a medium-high heat and carefully wipe it around with kitchen paper. Add a spoonful of batter to the pan and immediately twist so the batter coats the base and slips up the edges.

  1. 當麵糊面開始變乾,有泡末冒出時,加入數大茶匙的薯泥餡,然後輕手地把餡在餅上抹勻。

As soon as the moisture on top starts to cook away and there are lots of bubbles, add a few heaped teaspoons of potato filling and gently spread across the dosa.

  1. 當薄餅變得鬆脆,粗略地把薄餅在鍋子上捲起,即可享用,請用薄荷乳酪、印度酸辣醬和青檸檬片拌碟。

Once the base is crispy, loosely roll up the dosa in the pan and you’re ready to go. Serve with minted yoghurt, chutneys and wedges of lime.

 

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

卡路里 Calories 421大卡/kcal 21%
碳水化合物 Carbs 68.8克/g 26%
脂肪 Fat 8.2克/g 12%
蛋白質Protein 14克/g 31%

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

食材資訊 Ingredients information: 馬鈴薯 Potatoes

馬鈴薯其實是十分健康的食材,只是不適當的烹調方法(例如製成薯條)令人對它有所誤解。連皮的馬鈴薯含有豐富的碳水化合物和膳食纖維,每100克生馬鈴薯(約大半個中型馬鈴薯)有約12.4克碳水化合物和2.5克纖維,比很多蔬菜多。不只如此,它含有容易被人忽略的大量維生素C,是蔬菜外攝取維生素C的極佳來源。要注意的是,不同的食用方法亦會影響馬鈴薯的升糖指數,馬鈴薯經煮熟後翻熱再食用,抗性澱粉將會提升,升糖指數下降,適合糖尿病人士食用。

Potato indeed is a very healthy food ingredient, but inappropriate ways of preparation (maybe French fries) mislead the majority. Potatoes with skin have rich carbohydrates and fiber. A raw, potato with skin (more than half of a medium-sized potato) has about carbohydrates 12.4g and fiber 2.5g, more than most of the vegetables. Moreover, potato, containing non-negligible rich Vitamin C, is a good source of vitamin C in addition to vegetables. To be aware, different ways of preparation may affect the glycemic index of potatoes. Reheating precooked potatoes can increase its resistance starch, lower the glycemic index and makes it appropriate to diabetes.

食譜提供: www.jamieoliver.com

營養資料: United States Department of Agriculture, Agricultural Research Service
Special Thanks to Freeman Law the Chinese Translation and Nutrition Reference

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