香檸薄荷蘆荀意大利飯Asparagus, mint & lemon risotto

Asparagus, mint _ lemon risotto

意大利飯部分1公升有機蔬菜或雞高湯

2湯匙橄欖油

1個大洋葱,去皮,仔細切粒

4-5條西芹,修剪後仔細切粒

600克意大利米

250毫升苦艾酒

配料剖分

2束蘆荀,去除底部不能吃的部分

700毫升有機蔬菜或雞高湯

50克牛油

1小把巴馬臣芝士,新鮮磨碎,及1磚巴馬臣芝士拌碟用。

1束新鮮薄荷葉,仔細切碎

2個檸檬的皮和汁液

海鹽

新鮮研磨黑胡椒

特級初榨橄欖油

For the risotto base1 litre organic vegetable or chicken stock

2 tablespoons olive oil

1 large onion, peeled and finely chopped

4-5 sticks celery, trimmed and finely chopped

600 g risotto rice

250 ml vermouth or dry white wine

For the risotto

2 bunches asparagus, woody ends removed and discarded

700 ml organic vegetable or chicken stock

50 g butter

1 small handful Parmesan cheese, freshly grated, plus a block for grating

1 bunch fresh mint, leaves picked and finely chopped

zest and juice of 2 lemons

sea salt

freshly ground black pepper

extra virgin olive oil

做法 METHOD (8人分)

蘆荀仔細切成小塊,保特尖端完整。

Finely chop your asparagus stalks into tiny discs, keeping the tips whole. Then start making your basic risotto recipe.

  1. 高湯用較深的平底鍋煮至沸騰,橄欖油倒進另一個大鍋,加入洋葱、西芹煮大約15分鐘,直到食材顏地變淺,質地變軟。

Bring the stock to a simmer in a saucepan. Put the olive oil in a separate large pan, add the onion and celery and cook very gently for about 15 minutes, without colouring, until soft.

  1. 意大利米加入正在煮蔬菜的鍋子(會發出嘶嘶聲),較大火,用鑊鏟翻動食材,防止米飯和蔬菜黏底。

Add the rice (it will sizzle) and turn up the heat. Don’t let the rice or veg catch on the bottom of the pan, so keep it moving.

  1. 快速地倒入苦艾酒,酒精味會快速揮發,保持攪拌食材,直到酒精完全揮發,令米留下香氣。

Quickly pour in the vermouth or wine. You will smell the alcohol immediately, so keep stirring all the time until it has evaporated, leaving the rice with a lovely perfume.

  1. 每次一勺,用杓子把把高湯加入米飯,攪拌,等候至米完全吸收湯汁,然後加入下一勺。火調細,米需要慢煮,否則米的外層會變黏,內層過硬(但也不否過慢, 否則會煮成米糊),持續加入高湯,直到米吸收所有湯汁。整個過程約需14到15分鐘,米飯開始變軟,並保持少許口感,即可待用。

Add the stock to the rice a ladle at a time, stirring and waiting until it has been fully absorbed before adding the next. Turn the heat down to low so the rice doesn’t cook too quickly, otherwise the outside of each grain will be stodgy and the inside hard and nutty (you don’t want to cook it too slowly either, or it will turn into rice pudding!) and continue to add ladlefuls of stock until it has all be absorbed. This should take about 14 to 15 minutes and give you rice that is beginning to soften but is still a little al dente. Put to one side.

  1. 中火加熱另一個大鍋子,倒入一半的高湯,把剛才煮好的意大利飯、預備好的蘆筍加入,保持攪拌,煮至沸騰,轉至慢火,燉煮至湯汁被完全吸收。

Now put a large saucepan on a medium to high heat and pour in half the stock, followed by all your risotto base and the finely sliced asparagus stalks and the tips. Stirring all the time, gently bring to the boil, then turn the heat down and simmer until almost all the stock has been absorbed.

  1. 每次一勺,把餘下的高湯加入,直到米飯和蘆荀完全煮熟。高湯不一定要全部用完,烹調過熟中要不時檢查,米飯不可煮得過熟。白飯要外形完整,質地軟、黏厚而濕潤,整體質地要比最後成果鬆散。

Add the rest of the stock a ladleful at a time until the rice and asparagus are cooked. You might not need all your stock. Be careful not to overcook the rice – check it throughout cooking to make sure it’s a pleasure to eat. It should hold its shape but be soft, creamy and oozy, and the overall texture should be slightly looser than you think you want it.

  1. 關火,加入攪勻的牛油、巴馬臣芝士,薄荷,大部分的檸檬皮和汁液,調味,加入適量的鹽和胡椒,蓋上蓋子後靜置約一分鐘。成品在享用前撒上少許橄欖油、檸檬皮,用一磚巴馬臣芝士拌碟。

Turn off the heat, beat in your butter and Parmesan, mint, almost all the lemon zest and all the juice. Check the seasoning and add salt and pepper if needed. Put a lid on the pan and leave the risotto to rest for a minute. Serve with a drizzle of olive oil, a scattering of lemon zest and a block of Parmesan on the table.

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

卡路里 Calories 463大卡/kcal 23%
碳水化合物 Carbs 67.2克/g 26%
脂肪 Fat 13.1克/g 19%
蛋白質Protein 12.8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: 蘆筍 Asparagus

與一般深綠色蔬菜相若,蘆筍水分高,碳水化合物低,含有大量的纖維和維生素B族。大量的非溶性纖維有助腸道蠕動,大量水分能保持腸道清潔,預防便秘。維生素b族則有助身體能量轉換,保持精力充沛。此外,蘆筍的礦物質含量亦高,當中鈣質、鐵質尤其著目。每100克生蘆筍約含108毫克鈣,與牛奶相若,有助骨骼生長,鬆弛神經和血液凝固。

Asparagus behaves similarly to other dark green vegetables. Its contain low carbohydrate, high water content, fiber and vitamin Bs. Fiber can increase gastrointestinal motility, while water can keep your gut clean and prevent constipation. Vitamin Bs, involving in energy metabolism, keep you energetic. In addition, asparagus contains rich minerals, especially rich in calcium and iron. Similar to milk, each 100g of raw asparagus contains 108mg of calcium. Calcium is important in bone formation, nerve relaxation and blood clotting.

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 & Nutrition Information

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