意式芝士焗茄子Aubergine Parmigiana (Melanzane alla Parmigiana)

Aubergine Parmigiana (Melanzane alla Parmigiana) (6人分)

分量 Serve: 6

材料 INGREDIENTS

3條大茄子

橄欖油

1個洋葱,去皮,仔細切碎

半球蒜苗,或1瓣大蒜,去碎,仔細切碎

1大茶匙乾燥牛至

2×400 克品質良好的罐頭布冧

蕃茄,或1公仔成熟蕃茄

海鹽

新鮮研磨黑胡椒

少許橄欖油

1大把新鮮羅勒

3大把巴馬臣芝士,新鮮刨碎

2把烘乾麵包丁

少許新鮮牛至,葉切碎

150克水手芝士,選擇性使用

3 large aubergines

olive oil

1 onion, peeled and finely chopped

½ bulb spring garlic, or 1 clove of regular garlic, peeled and finely sliced

1 heaped teaspoon dried oregano

2×400 g good-quality tinned plum tomatoes, or 1kg fresh ripe tomatoes

sea salt

freshly ground black pepper

a little wine vinegar

1 large handful fresh basil

3 large handfuls Parmesan cheese, freshly grated

2 handfuls dried breadcrumbs

a little fresh oregano, leaves chopped

150 g buffalo mozzarella, optional

做法 METHOD

  1. 首先,茄子蒂去除,茄子切約1厘米厚,待用。預熱煎鍋或烤爐。

First things first: remove the stalks from the aubergines, slice them up into 1cm thick slices, and put to one side. Whether you’re using a griddle pan or a barbecue, get it really hot.

  1. 同時間,倒2到3把橄欖油到一個中火的鍋子中,加入洋葱、大蒜、乾癌牛至,煮10分鐘,直到洋葱變軟,大蒜稍微上色。

Meanwhile, put 2 or 3 lugs of olive oil into a large pan on a medium heat. Add the onion, garlic and dried oregano and cook for 10 minutes, until the onion is soft and the garlic has a tiny bit of colour.

  1. 如果用罐頭蕃茄,直接切碎。如果用新鮮蕃茄(時令蕃茄的味道更甜、更美味),在蕃茄上刺一個小洞,放入大鍋子中用沸水40秒。蕃茄用篩水勺拿出鍋子,放入一碗冷水中30秒,然後去皮,擠出蕃茄籽,果肉切碎。

If you’re using tinned tomatoes, break them up, and if you’re using fresh tomatoes (which will obviously taste sweeter and more delicious, if they’re in season), very quickly prick each one and put them into a big pan of boiling water for 40 seconds. Remove from the pan with a slotted spoon and put them into a bowl of cold water for 30 seconds, then remove the skins, carefully squeeze out the pips and cut up the flesh.

  1. 把蕃茄加入步驟2的洋葱、大蒜和牛至中,攪拌均勻,鍋子蓋上,慢煮約15分鐘。

Add the tomato flesh or tinned tomatoes to the onion, garlic and oregano. Give the mixture a good stir, then put a lid on the pan and simmer slowly for 15 minutes.

  1. 同時間,茄子兩面烤至稍熟。由於茄子較多,可以分批烤,烤完的茄子放入另一個焗盤中直到全部茄子烤完。

Meanwhile, grill the aubergines on both sides until lightly charred – you may have to do them in batches, as they probably won’t all fit into your griddle pan in one go. As each batch is finished, remove them to a tray and carry on grilling the rest until they’re all nicely done.

  1. 當蕃茄醬變得濃縮、變甜時,用鹽、胡椒、少許紅酒醋調味,加入羅勒,醬汁可以選擇保留顆粒的食材,亦可以不留顆粒。

When the tomato sauce is reduced and sweet, season it carefully with salt, pepper and a tiny swig of wine vinegar, and add the basil. You can leave the sauce chunky or you can purée it.

  1. 預備一個陶器烤盤(25 x 12–15厘米),鋪上一層薄薄的蕃茄醬,撒上一層薄薄的巴馬臣芝士,鋪一層茄子,重覆以上步驟直至材料用完,以醬茄醬和巴馬臣芝士收結。

Get yourself an earthenware type dish (25 x 12–15cm). Put in a small layer of tomato sauce, then a thin scattering of Parmesan, followed by a single layer of aubergines. Repeat these layers until you’ve used all the ingredients up, finishing with a little sauce and another good sprinkling of Parmesan.

  1. 喜歡的話,麵包與橄欖油、牛至拌勻,撒上巴馬臣芝士上,亦可以在上面加上水牛芝士,同樣美味。

I like to toss the breadcrumbs in olive oil with a little freshly chopped oregano and sprinkle them on top of the Parmesan. Sometimes the dish is served with torn-up mozzarella on top, which is nice too.

  1. 烤盤放入焗爐中190度焗約半小時,直至成品變金黃色、酥脆和冒出泡泡。成品直接食用最佳,但亦可以作冷盤用。食譜中的茄子可以用翠玉瓜或球莖茴香代替,同樣美味。但建議使用茄子,會一試愛上!

Place the dish in the oven and bake at 190°C/375°F/gas 5 for half an hour until golden, crisp and bubbly. It’s best eaten straight away, but it can also be served cold. You can use the same method substituting courgettes or fennel for the aubergines – both are delicious. But do try making it with aubergines – you’ll love it!
營養成分(1人分), Nutritional information(per serving)

卡路里 Calories 280大卡/kcal 14%
碳水化合物 Carbs 11.7克/g 5%
脂肪 Fat 18.7克/g 27%
蛋白質Protein 13.4克/g 30%

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

食材資訊 Ingredients information: 茄子 Aubergine/Eggplant

茄子營養價值高,熱量低,每100克生茄子含水分92.3克、碳水化合物5.9克、纖維高達3克。茄子含豐富水溶性纖維,有助身體排出多餘脂肪和膽固醇。但亦因為這個原因,茄子容易吸油,不建議用多油方式烹調。此外,茄子今有豐富的鉀和花青素,前者有助身體電解質平衡和血壓穩定,後者是天然的抗氧化物質,對眼睛尤其有益。茄子的紫色主要來自花青素,若果想維持紫色,可以在烹調中加入少許蘇打粉,並避免長時間高溫烹調。

Aubergine is a nutritious and low-calorie ingredient. 100g of raw aubegine contains water 92.3g, carbohydrates 5.9g and fiber 3g. Fiber contained is mainly water-soluble. Therefore, it functions well in lowering your lipids and cholesterol consumed in food. However, it is also a factor that aubergine absorbs oil easily. Therefore, in terms of health, it is not suitable to use a large amount of oil to cook aubergine. On the other hand, aubergine contains rich potassium and anthocyanidin. Potassium is important for electrolytic balance and normal blood pressure, while anthocyanidin is a natural anti-oxidant, which is exceptionally good for your eyes. Since the purple color of aubergine is contributed by anthocyanidin, if you would like to maintain the purple color, you can add a little soda in cooking or prevent high heat cooking for a long period of time.

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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