摩洛哥燉牛肉Beef tagine

Beef tagine

600克品質優良,適合燉煮的牛肉

橄欖油

1個洋葱,去皮切碎

1小束新鮮芫荽

400克罐頭鷹嘴豆,瀝乾

400克罐頭蕃茄

800毫升有機蔬菜高湯

1個小南瓜,約800克,去籽,切成5厘米厚片

100克西梅,去核,切略撕碎

2湯匙烘烤杏仁片

辛辣醃料部分

海鹽

新鮮研磨黑胡椒

1平湯匙北非綜合香料

 

1平湯匙孜然粉

1平湯匙肉桂粉

1平湯匙薑粉

1平湯匙甜紅椒粉

600 g quality stewing beef

olive oil

1 onion, peeled and finely chopped

1 small bunch of fresh coriander

400 g tinned chickpeas, drained

400 g tinned chopped tomatoes

800 ml organic vegetable stock

1 small squash, approximately 800g, deseeded and cut into 5cm chunks

100 g prunes, stoned and roughly torn

2 tablespoons flaked almonds, toasted

For the spice rub

sea salt

freshly ground black pepper

1 level tablespoon ras el hanout spice mix

1 level tablespoon ground cumin

1 level tablespoon ground cinnamon

1 level tablespoon ground ginger

1 level tablespoon sweet paprika

做法 METHOD

  1. 辛辣醃料全部拌勻。牛肉放在大碗中,抹上醃料,包上保鮮膜後放入雪櫃數小時,放入一晚時間最佳,能夠令醃料的香味滲透肉中。

Mix all the spice rub ingredients together in a small bowl. Put the beef into a large bowl, massage it with the spice rub, then cover with cling film and put into the fridge for a couple of hours – ideally overnight – that way the spices really penetrate and flavour the meat.

  1. 預備好後,在摩洛哥鍋或砂鍋中加入分量較多的橄欖,中火煎牛肉約5分鐘,加入切碎洋葱和芫荽莖續煎5分鐘。

When you’re ready to cook, heat a generous lug of olive oil in a tagine or casserole– type pan and fry the meat over a medium heat for 5 minutes. Add your chopped onion and coriander stalks and fry for another 5 minutes.

  1. 倒入鷹嘴豆和蕃茄,然後加入400毫升高湯拌勻。煮至沸騰後蓋上蓋子或包上錫紙,小火燉煮1個半小時。

Tip in the chickpeas and tomatoes, then pour in 400ml of stock and stir. Bring to the boil, then put the lid on the pan or cover with foil and reduce to a simmer for 1½ hours.

  1. 1個半小時後,加入南瓜、西梅和餘下的高湯,拌勻,蓋上蓋子後續煮1個半小時,水分過少時加入適量水。

At this point, add your squash, the prunes and the rest of the stock. Give everything a gentle stir, then pop the lid back on the pan and continue cooking for another 1½ hours. Keep an eye on it and add a splash of water if it looks too dry.

  1. 時間到後,拿掉蓋子並檢查濃稠度。如果燉煮太稀,無蓋小火續煮5至10分鐘。牛肉在燉煮後應變軟和肉絲分離,試味後用1至2小撮鹽調味。

Once the time is up, take the lid off and check the consistency. If it seems a bit too runny, simmer for 5 to 10 minutes, more with the lid off. The beef should be really tender and flaking apart now, so have a taste and season with a pinch or two of salt.

  1. 燉煮上撒上芫荽葉和杏仁片,直接用鍋子上菜,可拌以1碗已調味的摩洛哥小米享用。

Scatter the coriander leaves over the tagine along with the toasted almonds, then take it straight to the table with a big bowl of lightly seasoned couscous and dive in.

*北非綜合香料(阿拉伯語解作「店子的招牌」)是店主用自己的招牌香料製作出來出來的綜合香料。香料的成分視乎店主,材料由10種至100種香料組成。香料通常包括,肉豆蒄仁、肉桂、肉豆蒄皮、八角、薑黃、紅辣椒、胡椒粒、乾燥南薑、薑、丁香、小豆蕓、辣椒、多香果和鳶尾花根。

*Ras el hanout (Arabic for “top of the shop”) is a blend of the best spices a vendor has in his shop. The mixture varies depending on who is selling it, but can be a combination of anywhere from 10 to 100 spices. It usually includes nutmeg, cinnamon, mace, aniseed, turmeric, cayenne, peppercorns, dried galangal, ginger, cloves, cardamom, chilli, allspice and orris root.

食材資訊 Ingredients information: 北非小米 couscous

北非小米雖然被稱作「小米」,實則由意大利粉常用的杜蘭小麥製成米狀而成。每100克生的北非小米約今碳水化合物77克,蛋白質13克和纖維5克,是能量和纖維的良好來源。由於北非小米由杜蘭小麥製成,升糖指數屬於中等,適合糖尿病人士代替白米食用。此外由於北非小米由小麥製成,有乳靡瀉和麩質不耐症的人要留意,避免誤食。北非小米含有素食者需要的豐富蛋白質,富含豆類缺乏的蛋胺酸和色胺酸,但缺乏離胺酸,蛋白質的組成並不完整,建議配搭富含離胺酸的豆類食用,互補不足。

Although couscous is called ‘small rice’ in Chinese, it is indeed made from durum wheat, which is commonly used to make pasta. 100g of raw couscous, containing about carbohydrate 77g, protein 13g and fiber 5g, is a good source of energy and fiber. Since it is made from durum wheat, the moderate glycemic index means it is a good alternative of rice and relatively suitable for diabetes patient. On the other hand, since couscous is made from durum wheat, people with celiac disease or gluten intolerance should be aware. Couscous is rich in protein, necessary to the vegans. However, although it is rich in methionine and tryptophan, it lacks lysine, an important member of the nine essential amino acids. Therefore, it is recommended to enjoy it with soybeans product, resulting in a complementary effect.

食譜提供: 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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