聖誕節雜錦蔬菜Christmas vegetables

Christmas vegetables

1.5公斤愛德華國王馬鈴薯,去皮,切半

半個大蒜,蒜一瓣瓣分開,用刀拍碎

1小束新鮮迷迭香,分成小枝

新鮮研磨黑胡椒

6湯匙品質優良的橄欖油

50克牛油

2公斤歐洲防風草

2湯匙流質蜂蜜

1小束新鮮百里香,摘出葉子

1公斤小紅蘿蔔,若果買不到可以用普通紅蘿蔔切粒代替,每粒約2寸長

1個橙皮

1.5 kg King Edward potatoes, peeled and halved

½ bulb garlic, separated into cloves and crushed with the back of a knife

1 small bunch of fresh rosemary, separated into sprigs

salt

freshly ground black pepper

6 tablespoons good-quality olive oil

50 g butter

2 kg parsnips

2 tablespoons runny honey

1 small bunch fresh thyme, leaves picked

1 kg Chantenay carrots, if you can’t find any, use normal carrots cut at an angle into 2 inch pieces

zest of 1 orange

做法 METHOD(10人分)

  1. 焗爐預熱至220度。

Preheat your oven to 220°C/425°F/gas 7.

  1. 馬鈴薯水煮10分鐘,用濾器瀝乾後把表面的污漬擦去。馬鈴薯與大蒜瓣、一半的迷迭香,鹽和胡椒在大碗中拌勻,試味,再加4湯匙橄欖油,30克牛油至大碗內。

Parboil your potatoes for 10 minutes. Drain in a colander and toss around to scruff up the outside of the spuds. Toss with the garlic cloves, half of the rosemary, salt and pepper to taste, 4 tablespoons of the olive oil, and 30g of the butter in a large bowl.

  1. 混合物平鋪一層在烤盤中,焗45分鐘至金黃色。

Arrange in one layer in a roasting tin and roast for 45 minutes until golden.

  1. 歐洲防風草部分,防風草切半,切成均成大小,水煮10分鐘至半熟,瀝乾,然後與蜂蜜、百里香、鹽、胡椒,試味,然後再加10克牛油和2湯匙橄欖油。混合物平鋪一層在烤盤中,焗40分鐘至金黃色。

For the parsnips, cut them in half lengthways, parboil for 10 minutes and drain. Toss with the honey, thyme, salt and pepper to taste, 10g of the butter and 2 tablespoons of the oil. Lay the parsnips flat in a roasting tin in one layer, and roast for about 40 minutes until golden.

  1. 紅蘿蔔放進鍋子內,加冷水至蓋過面,再加1撮鹽,水煮約15分鐘至熟。同時間,剩下的迷迭香仔細切碎,與橙皮碎拌勻。

Put your carrots in a pan, cover with cold water and add a pinch of salt. Boil for about 15 minutes or until cooked. Meanwhile, finely chop the remaining rosemary and the orange zest together to mix.

  1. 煮好的紅蘿蔔與剩下的牛油拌勻,調味後試味,上碟前撒上橙皮碎和迷迭香。

Drain the cooked carrots and toss with the remaining butter. Season to taste and sprinkle with the orange zest and rosemary before serving.

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

卡路里 Calories 486大卡/kcal 24%
碳水化合物 Carbs 29.5克/g 11%
脂肪 Fat 29.3克/g 42%
蛋白質Protein 22.9克/g 51%

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

食材資訊 Ingredients information: 歐洲防風草 Parsnip

歐洲防風草在香港並不常見,在歐洲卻有悠久的歷史,是營養價值很高的根莖類蔬菜。由於屬於根莖類,它的碳水化合物和纖維十分豐富,與同等份量的馬鈴薯比較,防風草的碳水化合物和纖維稍高,能夠適量地作為主食。此外,防風草鉀含量很高,每100克生防風草含鉀375mg,有助身體排出多餘的鈉。最後,它含有與綠色蔬菜相當,甚至更高的維生素B族和維生素C,前者有助身體使用能量,後者能抗衰老,令身體保持活力。作為根莖類,可以嘗試配搭或代替蘿蔔、筍、馬鈴薯等烹調,同樣美味。

Parsnip is not commonly used in Hong Kong, but it has been used in Europe for a long time. It is a very nutritious ingredient. As a member of root vegetables, it contains rich carbohydrates and fiber. Compared to the same amount of potato, parsnip has slightly higher carbohydrates and fiber, thus, it can be used as staple as well. In addition, parsnip is credited with its high potassium. 100g of parsnips contain potassium 375mg. Potassium can let your body secretes redundant sodium. Lastly, it has comparable or even higher content of vitamin Bs and vitamin C as green vegetables. The vitamin Bs are important in body energy supply, while vitamin C is important in anti-aging and maintaining you energetic. As a root vegetables, you can try to cook with, or as a replacement of carrots, bamboo shoot and potatoes, it should be the same delicious.

食譜提供: www.jamieoliver.com

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

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