車厘茄焗香腸Sweet cherry tomato & sausage bake

Sweet cherry tomato & sausage bake

車厘茄焗香腸Sweet cherry tomato & sausage bake (6人分)

2公斤成熟的混色車厘茄

2小枝新鮮百里香

2小枝新鮮迷迭香

2小枝新鮮月桂葉

2湯匙乾燥奧勒岡

3瓣大蒜,去皮切碎

12條公平對待英國坎伯蘭或意大利豬肉腸

特級初榨橄欖油

葡萄甜醋

海鹽

新鮮研磨黑胡椒

2 kg lovely ripe cherry tomatoes, mixed colours if you can find them

2 sprigs fresh thyme

2 sprigs fresh rosemary

2 sprigs fresh bay

1 tablespoon dried oregano

3 cloves garlic, peeled and chopped

12 higher-welfare Cumberland or coarse Italian pork sausages

extra virgin olive oil

balsamic vinegar

sea salt

freshly ground black pepper

做法 METHOD

  1. 焗爐預熱至190度。

Preheat the oven to 190°C/375°F/gas 5.

  1. 準備一個大小合適的烤盤,大小要剛剛好夠鋪滿車厘茄。放上車厘茄,所有香草,大蒜和香腸,淋上少許橄欖油和葡萄甜醋,用鹽和胡椒調味。

Get yourself an appropriately sized roasting tray, large enough to take the tomatoes in one snug-fitting layer. Put in all your tomatoes, the herb sprigs, oregano, garlic and sausages. Drizzle well with extra virgin olive oil and balsamic vinegar and season with salt and pepper.

  1. 烤盤的所有材料拌勻,要確保香腸材料最上面,然後把烤盤放入焗爐焗半小時。半小時後,把烤盤的材料略為鬆動一下,並把香腸翻許,放回焗爐焗15到30分鐘,直到香腸甜現金黃色。

Toss together, then make sure the sausages are on top and pop the tray into the oven for half an hour. After this time, give it a shake and turn the sausages over. Put back into the oven for 15 to 30 minutes, depending on how golden and sticky you like your sausages.

  1. 焗完後,烤盤裡應該有濃縮的車厘茄汁。如果茄汁太稀,可以把香腸拿出後把烤盤放回焗爐續烤,直到醬汁濃縮。醬汁通常會弄得較濃,焗濃後放回香腸。

Once it’s cooked, you’ll have an intense, tomatoey sauce. If it’s a little too thin, lift out the sausages and place the tray on the hob to cook it down to the consistency you like

I tend to make mine quick thick – then put the sausages back in.

  1. 試味後即可上碟,拌麵包享用,麵包可以用焗爐預先翻熱10分鐘(麵包吸收車厘茄醬後十分可口),亦可拌薯蓉、白飯、粟米粥、綠色沙律或一杯酒享用。

Check the seasoning and serve either with a good-quality loaf of bread warmed through in a low oven for 10 minutes (great for mopping up the sauce!) or with mashed potato, rice or polenta, a green salad and a nice glass of wine.

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

卡路里 Calories 391大卡/kcal 20%
碳水化合物 Carbs 13.1克/g 5%
脂肪 Fat 27.1克/g 32%
蛋白質Protein 21.8克/g 48%

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

食材資訊 Ingredients information: 蕃茄 Tomato

蕃茄酸甜開胃,熱量低,極具營養價值,每100克生蕃茄只有約4克碳水化合物,18大卡卡路里。。蕃茄最值得注意的營養素是蕃茄紅素。研究顯示蕃茄紅素能夠預防前列腺癌、皮膚癌和心血管疾病,並具有抗氧化作用。此外,加熱後的蕃茄紅素吸收率將會提升。如果不擅長使用蕃茄烹調,市面上的蕃茄醬、蕃茄沙沙和茄膏等也是攝取蕃茄紅素的良好來源。當然,除了蕃茄紅素外,蕃茄的鉀和維生素B族也很豐富,是很有益的食物。

The sweet, sour, appetizing tomato is low-calories and nutritious. 100g of raw tomatoes contain about 4g carbohydrate and 18kcal. The most noticeable nutrient of tomatoes is probably lycopene. Research shows that lycopene can prevent prostate cancer, skin cancer and cardiovascular disease, and also a good anti-oxidant. In addition, heating can increase the bioavailability of lycopene. If you are not good at using tomatoes as an ingredient, consuming tomato sauce, tomato salsa and tomato paste available in the market are good source of lycopene as well. Of course, besides lycopene, tomatoes has high amount of potassium and vitamin Bs, giving it a boost in terms of nutrition.

食譜提供 RECEIPE & PHOTO CREDIT:

http://www.jamieoliver.com

營養資料 NUTRITION INFORMATION

United States Department of Agriculture

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