秘魯辣雞伴薯仔沙津 Aji de Gallina

Aji de Gallina

材料 INGREDIENTS

25克連殼核桃

1-2個紅辣椒,切半,去籽,預留額外分量切粒作上菜用(自行選擇)

750克新馬鈴薯

橄欖油

1大把黑橄欖,弄碎

數小枝新鮮薄荷,葉子摘出

3隻自由放牧的連皮雞腿,去骨

1個洋葱,切碎

2瓣大蒜,切碎

125克麵包糠

300克毫升奶

25克巴馬臣之士,刨絲

半個檸檬,上菜用(自行選擇)

25 g shelled walnuts

1–2 red chillies, halved and deseeded, plus extra, thinly sliced, to serve (optional)

750 g new potatoes

olive oil

1 large handful of black olives, destoned and torn

a few sprigs of fresh mint, leaves picked

3 free-range chicken thighs, skin on, deboned

1 onion, finely chopped

2 cloves of garlic, finely chopped

125 g breadcrumbs

300 ml milk

25 g Parmesan, finely grated

½ a lemon, to serve (optional)

做法 METHOD (分量 Serve: 4)

  1. 核桃用杵和研缽磨成粉。

With a pestle and mortar, grind the walnuts until fine.

  1. 辣椒和100毫升水用食物攪拌機攪至膏狀。

Pop the chillies into a blender with 100ml of water and blitz to a purée.

  1. 馬鈴薯用一大鍋鹽水煮15分鐘至熟透,用濾器瀝乾後放入另一個鍋子,待數分鐘後淋上橄欖油和調味。

In a large pan of salted water, boil the potatoes for about 15 minutes until cooked through. Dry in a colander for a few minutes, then return to the pan, dress with olive oil and season.

  1. 鍋中用中火加熱一大把橄欖油,放入橄欖和薄荷炒至微脆,然後放入馬鈴薯的鍋子內。

Put a glug of olive oil in a small frying pan over a medium heat. Fry the olives and mint until lightly crispy. Add to the potatoes.

  1. 雞腿放入兩塊牛油紙中間,用檊面棍或重的鑊搗至扁身,厚度均勻,調味後淋上橄欖油,放入雪櫃備用。

Place the chicken between 2 sheets of greaseproof paper and bash with a rolling pin or a heavy pan until flattened and an even thickness. Season well, drizzle with olive oil and place in the fridge until needed.

  1. 細火加熱不沾鍋,加入一把油炒洋葱和大蒜約20分鐘,直到軟身和變黏,拌入辣椒膏後煮數分鐘,然後加入麵包糠。

In a non-stick pan over a low heat, gently fry the onion and garlic in a good glug of oil for 20 minutes, or until soft and sticky. Stir in the blitzed chilli and cook for a few more minutes before adding the breadcrumbs.

  1. 鍋中拌入奶後煮約4分鐘,醬汁變稠後按需要加水。拌入核桃粉和巴馬臣芝士後小火煮7分鐘,調味後保溫備用。

Stir in the milk and cook for about 4 minutes, until the sauce thickens, adding a splash of water, if needed. Stir in the ground walnuts and Parmesan, simmer for a further 7 minutes, then season and keep warm while you cook the chicken.

  1. 煎鍋加熱後加入雞腿,雞皮向下,煮約4分鐘直到皮金黃色,翻面後續煮3至4分鐘至熟透。

Heat a griddle pan until screaming hot and add the chicken, skin-side down. Cook for around 4 minutes until the skin is lovely and golden, then turn and cook on the other side for 3–4 minutes until cooked through.

  1. 雞腿淋上煮好的醬汁後上菜,馬鈴薯沙津拌碟,按喜好加上檸檬汁和辣椒碎。

Serve the chicken on the sauce with the potato salad on the side. Add a squeeze of lemon and some extra sliced chilli, if you like.

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

卡路里 Calories 581大卡/kcal 29%
碳水化合物 Carbs 34.5克/g 13%
脂肪 Fat 51 49%
蛋白質Protein 29.4克/g 65%

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

食材資訊 Ingredients information: 橄欖油 OLIVE OIL

橄欖油風味吸引,同時是健康的食用油。橄欖油健康之處主要有兩點,一是它的脂肪酸比例乎合人體的膳食需求,二是它含有其他多酚類的營養素。在脂肪酸比例方面,橄欖油飽和脂肪很少,單位不飽和脂肪油酸達到5成至8成,餘下為多元不飽和脂肪。飽和脂肪會增加壞膽固醇,令血管栓塞風險上升。相反,單元不飽和脂肪有助降低壞膽固醇和提升好膽固醇,而多元不飽和脂肪則同時降低壞和好膽固醇,產生氧化物的風險較大。在多酚方面,初榨橄欖油含有例如橄欖苦苷等抗氧化物質,能夠防止細胞老化。要注意的是,除了初榨橄欖油外,市面其他橄欖油大多為精煉或混合橄欖油,營養價值較低,可按需要選購。最後,在烹調上,一般橄欖油的冒煙點在190度以上,一般的煎、炒和低溫油炸並沒有問題。

Olive oil is a healthy oil with an attractive flavor. It mainly benefits you in two ways. The first thing is its good percentage distribution of fatty acids, while the second is its polyphenols. In terms of fatty acids, olive oil contains less saturated fatty acid, monounsaturated fatty acid occupies about 50-80%, while polyunsaturated occupies the rest. Saturated fatty acid will increase HDL, thus increasing the risk of arterial embolism. Contrarily, monounsaturated fatty acid can decrease LDL and increase HDL, while polyunsaturated fatty acid will decrease both LDL and HDL, as well as having a higher chance of oxidization. In terms of polyphenols, virgin olive oil contains anti-oxidizing nutrients such as oleuropein, which may prevent cellular aging. It should be aware that except virgin olive oil, other olive oil available in the market are usually refined or mixed olive oil, which have lower nutritional value. Lastly, regarding to cooking, the smoke point of olive oil is usually higher than 190°C, which means it is suitable for normal stir-fry and low-temperature deep-fry.

食譜提供 RECEIPE & PHOTO CREDIT:

http://www.jamieoliver.com

營養資料 NUTRITION INFORMATION

United States Department of Agriculture

Special Thanks to Freeman Law for the Chinese Translation

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