蕃紅花飯配烤牛扒、普羅旺斯燉菜 Grilled steak ratatouille & saffron rice

Grilled steak ratatouille & saffron rice (4人分)

分量 Serve: 4

材料 INGREDIENTS

普羅旺斯燉菜部分

1個翠玉瓜

1個小型茄子

2種彩椒

1個紅洋葱

1大匙突尼西亞辣椒醬

2塊鯷魚

2-4瓣大蒜

700g茄膏

1湯匙義大利黑醋

2分之1串新鮮羅勒

2湯匙脫脂乳酪

飯的部分

1杯(300克)10分鐘速全穀或印度香米

1撮品質良好的蕃紅花

半個檸檬

牛扒部分

2塊250克品質優良的西冷牛扒,去脂

1茶匙香甜的紅椒橄欖油

半束新鮮的意大利香芹

1大匙第戎芥辣醬

1湯匙特級初榨橄欖油

半個檸檬

For the rotatouille

1 courgette

1 small aubergine

2 mixed-colour peppers

1 red onion

1 heaped teaspoon harissa

2 anchovy fillets

2-4 cloves of garlic

700 g passata

1 tablespoon balsamic vinegar

½ bunch fresh basil

2 tablespoons fat-free natural yoghurt

For the rice

1 mug (300g) 10-minute wholegrain or basmati rice

1 good pinch saffron

½ lemon

For the steak

2 x 250 g quality sirloin steaks, fat removed

1 teaspoon sweet paprika olive oil

½ bunch fresh flat-leaf parsley

1 heaped teaspoon Dijon mustard

1 tablespoon extra virgin olive oil

½ lemon

蕃紅花飯配烤牛扒、普羅旺斯燉菜 Grilled steak ratatouille & saffron rice (4人分)

做法 METHOD

  1. 翠玉瓜縱向切開一半,茄子切成1厘米厚,一起放入平底鍋燒炙,變色後翻面。

Halve the courgette lengthways, slice the aubergine 1cm thick and place both on the griddle pan, turning when charred

  1. 把1杯米、2杯熱水、蕃紅花、半個檸檬及1少撮鹽放入另一個細鍋,蓋上蓋子後把飯煮至軟身,途中要不時攪拌。

Put 1 mug of rice, 2 mugs of boiling water, the saffron, lemon half and a pinch of salt into the small pan, cover and cook until fluffy, stirring occasionally

  1. 彩椒的種子和蒂去除,已去皮的紅洋葱粗略切碎,與突尼西亞辣椒醬、鯷魚、1茶匙鯷魚油一起放進一個砂鍋內,蒜頭連皮用大蒜壓榨器壓碎加入,然後定時攪拌。

Tear the seeds and stalks out of the peppers, then roughly chop with the peeled red onion and put into the casserole pan with the harissa, anchovies and 1 teaspoon of their oil. Squash in the unpeeled garlic through a garlic crusher and stir regularly

  1. 平底鍋中拿起炙燒好的翠玉瓜和茄子,大致切碎後與茄膏和醋一起加進砂鍋,加蓋燉煮。

Remove the charred courgette and aubergine from the griddle pan, leaving it on the heat, and roughly chop them on a board. Add them to the casserole pan along with the passata and vinegar, and boil with the lid on.

  1. 鹽、紅椒粉和1茶匙橄欖油一起搓上牛扒,然後把牛扒放上平底鍋炙燒,定時翻面,燒至你喜歡的熟度。

Rub the steaks with salt, the paprika and 1 teaspoon of olive oil and place on the hot griddle pan, turning every minute until cooked to your liking

  1. 在一塊上菜用的木板上仔細地把香芹莖切碎,葉則粗略切碎,然後把第戎芥辣醬、特級初榨橄欖油、鹽、胡椒、檸檬汁加入後拌勻,平均地分佈在木板上。

On a board, finely slice the parsley stalks and roughly chop the leaves • Add the mustard and extra virgin olive oil, season with salt and pepper and squeeze over the lemon juice, then mix together and spread over the board

  1. 牛扒燒好後放上木板,把它和板上的調味拌勻,然後切塊。羅勒葉撕碎,撒上普羅旺斯燉菜上後調味,燉菜和乳酪放上蕃紅花飯上後便可和牛扒一起享用。

When the steaks are done, transfer them to the board, turn in the dressing, then slice. Tear the top leafy half of the basil into the ratatouille, season to taste, and serve with yoghurt and saffron rice

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

卡路里 Calories 593大卡/kcal 30%
碳水化合物 Carbs 71.3克/g 27%
脂肪 Fat 13.7克/g 20%
蛋白質Protein 42.3克/g 94%

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

食材資訊 Ingredients information: 西冷牛扒 Sirloin steaks

西冷牛扒所使用的牛肉為牛背脊骨後方的部分,特色是脂肪少,蛋白質豐富,每100克純瘦的西冷牛扒約含蛋白質30.55克,超過大部分人一日一半蛋白質的需求,豐富蛋白質有助肌肉生長和身體發育。此外,西冷牛扒亦含適量鐵質,由於肉類鐵質的人體利用率較高,牛肉為良好鐵質來源,有助造血。但由於肉類不含膳食纖維,進食時宜搭配蔬菜及全穀類食物享用。

Sirloin steaks is the rear part, which means the loin of the animal. Sirloin steak contains low fat and high protein. 100g portion of sirloin contains protein 30.55g, which exceeds half of daily intake of the majority. Protein is good for muscular and body growth. In addition, sirloin contains a certain amount of iron. Since iron from meat is better utilized by the body, it is a good source of iron. It should be noted that as meat contains no fiber, having a diet with meat, vegetables and wholegrains are recommended.

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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