烘烤辣椒蛋餅Roasted chilli frittata

Roasted chilli frittata

4-8個辣椒,綠、紅、黃椒混合

 

1個紅甜椒或綠甜椒

1湯匙紅酒醋

橄欖油

6小枝意大利香芹,葉子分開,莖仔細切碎

1小塊牛油

5隻自己放養的大雞蛋

1把巴馬臣芝士,刨絲

1瓣大蒜,仔細切碎

100克羊奶芝士或100克費達芝士

沙律菜,上碟用

4–8 chillies, a mixture of green, red and yellow

1 red or green pepper , optional

1 tbsp red wine vinegar

olive oil

6 sprigs flat-leaf parsley, leaves picked, stalks finely chopped

1 knob of butter

5 large free-range eggs

1 handful of grated Parmesan

1 clove of garlic, finely chopped

100 g goat’s cheese, or 100g feta

salad leaves, to serve

做法 METHOD (2人分)焗爐預熱至最大火力。

Preheat your oven to full whack.

  1. 用尖銳的小刀在辣椒和甜椒上刺孔(如果只有了四隻辣椒,需要多些的甜椒去增加餡量),然後用火、乾淨的平底鍋或烤架把所有椒烤至焦黑色,把它們放進碗內後用保鮮膜蓋好。

Prick each of your chillies and the pepper (if you’re only using 4 chillies, you’ll need the pepper to bulk up the filling) with a small, sharp knife, then blacken over a gas flame, in a dry griddle pan or under a grill. Once they’re nicely charred, pop them in a bowl and cover with clingfilm.

  1. 10鐘後,去除所有椒的皮、莖和籽,然後仔細地把它們撕成細條,放回碗內後加入紅酒醋、少許橄欖油和香芹莖。

After 10 minutes, remove the skin, stalks and seeds, then delicately tear lengthways into thin strips. Put these strips back in the bowl and add the red wine vinegar, a lug of olive oil and the parsley stalks.

  1. 在一個焗爐用的煎鍋內加熱少許橄欖油和牛油,然後加入一半醃漬好的椒和大蒜。

Heat a lug of olive oil and some butter in a small ovenproof frying pan, then add half of your marinated chillies and the chopped garlic.

  1. 與此同時,蛋用碗攪打好,加入一些已刨絲巴馬臣士、少許鹽和胡椒,取一部分的香芹葉切碎後加入蛋漿內。

Meanwhile, beat the eggs in a bowl with some grated Parmesan and a good pinch of salt and pepper. Put a few of your parsley leaves to one side, then finely chop the rest and add them to the eggs.

  1. 蛋漿加入焗爐用的煎鍋內,然後加入一半掐碎的羊奶或費達芝士,搖動鍋子,令蛋漿均勻地鋪在鍋子上。當蛋稍為定形的時候,加入大部分餘下的芝士,然後把鍋子放入焗爐焗5分鐘直到蛋漿變2倍大。

Pour the eggs into the pan then crumble in half of the goat’s cheese or feta. Move the pan a bit to spread everything around. When the egg is just starting to set, crumble over most of the remaining goat’s cheese, then pop the frittata in a hot oven for 5 minutes or until it doubles in size.

  1. 有人喜歡蛋餅完全熟透,但現在剛熟的亦可。蛋餅取出焗爐後撒上餘下的辣椒、芝士,然後加入少許剛才餘下的辣椒醃漬汁、香芹即成,建議用新鮮的火箭菜檸檬配巴馬臣芝士的沙律作伴菜食用。

Some people cook their frittatas all the way through, but I prefer mine only just done. Once it’s out of the oven, delicately drape the rest of your chilli over the top, crumble over the last few bits of goat’s cheese or feta, then drizzle over a little of the chilli marinade. Sprinkle with the reserved parsley and serve with something fresh and lovely, like a rocket, lemon and Parmesan salad.
營養成分(1人分), Nutritional information(per serving)

卡路里 Calories 578大卡/kcal 29%
碳水化合物 Carbs 3克/g 1%
脂肪 Fat 48.3克/g 69%
蛋白質Protein 32.5克/g 72%

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

食材資訊 Ingredients information: 雞蛋 Eggs

雞蛋是十分常見,極富營養的食材。它富有優質的脂肪和蛋白質,一隻大雞蛋約含脂肪4.7克,蛋白質6.3克。雞蛋黃中的卵磷脂中富含膽鹼,是神經細胞傳導物質的前軀體,對大腦功能有幫助。而雞蛋的蛋白質含有人體所需的9種必需胺基酸,是蛋奶素食者的良好蛋白質來源。雞蛋的各種維生素亦十分豐富,是維生素的好來源。不可不提的是,雞蛋不含纖維,宜配搭蔬菜或全穀類食物食用。

Eggs is a very common and nutritious ingredient. It contains good quality of fat and protein. A large egg contains about fat 4.7g and protein 6.3g. Egg yolk contains lecithin rich of choline, which is a precursor of neurotransmitter, important to our brain function. On the other hand, eggs, containing all nine essential amino acids, is a good protein source of Ovo-LactoVegetarian. It also contains rich content of different vitamins, making it a good source of vitamins. It should be noted that since eggs contain no fiber, enjoying it with vegetables or whole-grain is recommended.

食譜及圖片提供Recipe & Photo Credit from: http://www.jamieoliver.com

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

Special Thanks to Freeman Law for the Chinese Translation

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