印度烤雞配西蘭花Tandoori chicken with roasted broccoli

Tandoori chicken with roasted broccoli

4瓣大蒜

1-2條新鮮紅辣椒

海鹽

新鮮研磨黑胡椒

1塊姆指大小的薑

半個檸檬,取其檸汁

200克低脂無添加乳酪

1茶匙肉桂粉

1大茶匙孜然粉

1茶匙芫荽粉

1大茶匙紅椒粉

12公平待遇雞腿和雞槌(1.5公斤)

 

花生油

900克西蘭花

1湯匙葛拉姆馬薩拉粉

半束新鮮芫荽

4 cloves of garlic

1-2 fresh red chillies

sea salt

freshly ground black pepper

1 large thumb-sized piece of ginger

½ a lemon, juice from

200 g low-fat natural yoghurt

1 teaspoon ground cinnamon

1 heaped teaspoon ground cumin

1 teaspoon ground coriander

1 heaped teaspoon paprika

12 higher-welfare chicken thighs and drumsticks, (1.5kg)

groundnut oil

900 g broccoli

1 tablespoon garam masala

½ a bunch of fresh coriander

做法 METHOD(6人分)

  1. 大蒜去皮,辣椒去籽,然後放入研砵中用杵搗碎,搗至膏狀後加入鹽,放入大碗內。

Peel the garlic and deseed the chillies, then roughly chop and place in a pestle and mortar. Bash to a rough paste with a good pinch of salt, then transfer to a large bowl.

  1. 薑去皮,磨碎後連同檸檬汁、乳酪、半茶匙黑胡椒、肉桂、孜然、芫荽和紅椒粉加入碗內拌勻。

Peel, finely grate and add the ginger along with the lemon juice, yoghurt, ½ teaspoon black pepper, the cinnamon, cumin, coriander and paprika. Mix well to combine.

  1. 雞加入碗內,醃料塗勻,包上保鮮膜後放入雪櫃醃12小時。

Add the chicken and stir to coat, then cover with clingfilm and place in the fridge to marinate for around 12 hours.

  1. 烹調前把雞拿出雪櫃回復至室溫。

Once you’re ready to cook, remove the chicken from the fridge and allow to come up to room temperature.

  1. 焗爐預熱至200度。

Preheat the oven to 200ºC/400ºF/gas 6.

  1. 雞在錫紙上,淋上油,用錫紙包好後放入焗盤中,用焗爐焗30分鐘。

Divide the chicken between two large pieces of tin foil, drizzle with oil, then wrap up and place each parcel into a large roasting tray and pop in the hot oven for 30 minutes.

  1. 焗完後拿掉錫紙,雞直接放在焗盤裡,放回焗爐焗30分鐘,直至金黃色和熟透。

When the time’s up, remove the foil and place the chicken directly on the trays. then return to the oven for a further 30 minutes, or until golden and cooked through.

  1. 同時間,西蘭花切成同等大小,平鋪入另一個焗盤後灑上葛拉姆馬薩拉粉,調味後淋上適量油。

Meanwhile, cut the broccoli into small equal-sized florets and spread out on a large roasting tray in a single layer. Sprinkle over the garam masala, season well and drizzle with oil.

  1. 西蘭花焗約20分鐘至軟身和微焦,焗時要間中搖動焗盤。焗完後即可灑上新鮮芫荽,與蒸飯和印度乳酪一起享用。

Place in the oven alongside the chicken, for 20 minutes, or until tender and lightly charred, shaking the tray occasionally. Serve with steamed rice, raita and fresh coriander scattered on top.

食材資訊 Ingredients information: 雞肉 CHICKEN

雞肉是蛋白質的良好來源。若果與紅肉比較,它主要有兩樣優點,不飽和脂肪較高,而且碳排放較低。不飽和脂肪方面,紅肉例如牛肉脂肪約含有一半的飽和脂肪,而雞肉只含有25%,餘下的是不飽和脂肪。不飽和脂肪,尤其是油酸能夠降低壞膽固醇。有研究顯示,經常食用紅肉,尤其加工肉會增加患上大腸癌的風險。在碳排放方面,飼養牛排放的甲烷遠較其他為高,溫室氣體會導致全球暖化問題日益嚴重。相反,雞隻飼養碳排放遠較牛為少,更為環保。

Chicken meat is a good source of protein. It has mainly two benefits comparing to red meat. It has higher unsaturated fatty acids and lower carbon gases emission. Fat from red meat, such as beef fat contains about 50% of saturated fatty acid, while chicken fat only contains 25%. Unsaturated fatty, especially oleic acid can reduce body bad cholesterol(LDL). Some researches show that eating red meat frequently, especially processed red meat will increase the risk of colon cancer. In terms of carbon gas emission, cattle rearing will produce much higher methane, which is a greenhouse gas that will deteriorate the situation of global warming. Contrarily, raising chicken produce much less greenhouse gases, which means it is more environmental-friendly.

食譜提供: www.jamieoliver.com

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

 

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