紅菜頭芥末烤牛肋骨Roast fore rib of beef with beetroot & horseradish

Roast fore rib of beef with beetroot _ horseradish

2公斤新鮮多色紅菜頭

海鹽

研磨黑胡椒

橄欖油

5-6公斤的高品質牛前肋骨,切皮去骨,捲好扎實

2瓣大蒜,不去皮

1小束新鮮百里香

3湯匙葡萄酒醋

1小把新鮮墨角蘭或香芹葉

300克酸奶油

2個檬檸的汁液

一塊4厘米大小的辣根,去皮刨絲,或3湯匙瓶裝芥末

醃料部分

1小把新鮮迷迭香葉

6瓣大蒜,去皮

6塊高品質油漬鯷魚,瀝乾

2個檸檬的皮

2 kg fresh, different coloured beetroots

sea salt

freshly ground black pepper

olive oil

5-6 kg quality fore rib of beef, French-trimmed, rolled and tied

2 cloves garlic, unpeeled

1 small bunch fresh thyme

3 tablespoons balsamic vinegar

1 small handful freshly picked marjoram or parsley leaves

300 g crème fraîche

juice of 2 lemons

4 cm chunk fresh horseradish, peeled and grated, or 3 tablespoons from a jar

For the marinade

1 small handful freshly picked rosemary leaves

6 cloves garlic, peeled

6 good-quality anchovy fillets in oil, drained

zest of 2 lemons

做法 METHOD (10人分)

焗爐預熱至200度。

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

  1. 紅菜頭洗淨、去沙,放入一鍋冷鹽水中煮至沸騰,細火煮約50分鐘。

Wash and scrub the beetroots thoroughly to remove any dirt or grit, place in a pan of cold salted water and bring to the boil, then simmer for about 50 minutes.

  1. 同時間,把所有醃料和數少撮鹽用杵和研砵,或用香料研磨器把醃料搗碎,加入數把橄欖油後塗勻在牛肋骨上,牛肋骨放入焗盤中,在已預熱的焗爐中焗1小時。

Meanwhile, put all the marinade ingredients and a few generous pinches of salt in a pestle and mortar or Flavour Shaker, bash them up, add a couple of lugs of olive oil and rub all over your beef joint. Put the joint on a large roasting tray and into the preheated oven for an hour.

  1. 紅菜頭煮好後,趁熱瀝乾、去皮,每部一開為二後放進大碗,加入大蒜、百里香、葡萄酒醋和數把橄欖油拌勻。

When your beetroot is almost cooked, drain and peel while still warm, then cut each one in half and toss all the pieces in a bowl with the garlic, thyme sprigs, balsamic vinegar and a few lugs of olive oil.

  1. 牛肋骨焗1小時後,把牛肋骨從焗盤拿出,把拌勻的紅菜頭撒在焗盤裡。

After its hour is up, remove the beef from the oven and scatter the beetroot halves all around the meat in the tray.

  1. 焗好的牛肋骨應該呈半熟狀態(可自行選擇熟度),焗好後室溫靜置20分鐘。紅菜頭放入焗爐焗30分鐘,至紅菜頭熟透,然後置於焗爐保溫。

Place the tray back in the oven and cook for a further 30 minutes, by which time the beef should be medium and the beetroot perfectly roasted (feel free to cook the meat to your liking, though). Allow the meat to rest for up to 20 minutes – you may need to keep the beetroot warm in a low oven.

  1. 墨角蘭或香芹葉碎切碎,與酸奶油、檸檬汁和芥末拌勻,試味和調味。

Chop the marjoram or parsley leaves and mix with the crème fraîche and lemon juice. Spike well with the horseradish and season to taste.

  1. 牛肋骨放入上菜用盤子後分切,與烤好的紅菜頭、已拌勻酸忌廉和一些烤馬鈴薯一起享用。

Carve the beef on to a large platter with the resting juices. Serve with the roast beetroots, flavoured crème fraîche and some lovely roast potatoes.

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

卡路里 Calories 630大卡/kcal 32%
碳水化合物 Carbs 17.5克/g 7%
脂肪 Fat 34.2克/g 49%
蛋白質Protein 59.2克/g 131%

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

食材資訊 Ingredients information: 紅菜頭 BEETROOT

紅菜頭是原產自地中海的根莖類蔬菜,亦稱為甜菜,食用根部可以是紅色、淺棕色和灰白色等。紅菜頭的營養豐富,當中以它的鉀、葉酸和甜菜紅最受著目。每一杯約136克已含442毫克鉀,有助維持體液和血壓平衡。此外,一杯紅菜頭亦含達109微克葉酸,比日均建議攝取量的四分一高,孕婦食用在預防貧血之餘亦能幫助嬰兒神經發展,預防脊柱裂。甜菜紅是紅菜頭的天然色素,抗氧化力強,有研究顯示攝取適量有助防止壞膽固醇氧化,減少血管栓塞的風險。最後,最近有研究顯示紅菜頭的天然硝酸鹽能夠在人體轉化為一氧為氮,有助血管舒張,能夠下降血壓和恢復肌肉疲勞。但是注意,由於它糖分較高,糖尿病人士宜適量食用。

Beetroot is a Mediterranean root vegetable. The color of it root can be red, brownish yellow and white-grey. It is rich in nutrients, especially high in potassium, folate and betalain. A cup of beetroot(about 136g) contains 442mg potassium, which maintains your balance of electrolytes and blood pressure. Moreover, a cup of beetroot has as high as 109ug folates, about high than 1/4 of the daily intake. Pregnant women having enough folates can prevent anemia, while the baby can have better neural development and prevent spina bifida. Betalain, a strong anti-oxidant, is a natural pigment presents in beetroot. Researches show that it may prevent oxidation of LDL, lower the risk of cardiovascular blood clot formation. Lastly, recent researches show that the natural nitrates in beetroot will form nitric oxide in human body, which benefits us from relieving vascular contraction, lowering blood pressure and recovering from muscular fatigue. To conclude, it should be aware that since beetroot contains a relatively high amount of carbohydrates, diabetes patient should consume it wisely.

食譜提供: 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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