印度菠菜芝士蓉 Saag paneer

Saag paneer

材料 INGREDIENTS

花生油

1個洋葱

2瓣大蒜

1塊姆指大小的薑

1茶匙孜然籽

2茶匙印度葛拉姆馬薩拉醬

半茶匙薑黃粉

1個成熟蕃茄

600克雪藏菠菜

50毫升忌廉

海鹽

新鮮研磨黑胡椒

印度芝士部分

1.5公升全脂奶

1個檸檬

groundnut oil

1 onion

2 cloves of garlic

1 thumb-sized piece of ginger

1 teaspoon cumin seeds

2 teaspoons garam masala

½ teaspoon turmeric

1 ripe tomato

600 g frozen spinach

50 ml single cream

sea salt

freshly ground black pepper

For the paneer:

1.5 litres whole milk

1 lemon

做法 METHOD

  1. 印度芝士部分,首先預備一個篩,鋪上一塊棉布後放在一個大碗上。

To make the paneer, line a sieve with a large piece of muslin and place over a bowl.

  1. 奶在厚鍋子中用中慢火加熱至沸騰,調較小火後稍待一會。

Heat the milk in a large heavy-based pan over a medium heat. Gently bring to the boil, then reduce the heat to a gentle simmer.

  1. 慢慢地加入4湯匙檸檬汁,持續攪拌,令凝乳和乳清分離,然後把混合物小心地倒入預備好的篩子和棉布裡,令棉布收集凝乳。

Gradually add 4 tablespoons of lemon juice, stirring continuously so the curds and whey separate. Carefully pour the mixture into the sieve so the curds collect in the muslin.

  1. 棉布中加入冷水,令乳清流走,然後把棉布捆緊,包緊凝乳,擠去多餘的水分。捆好的棉布保持在篩子裡,棉布上加上一隻碟和重物(可以是幾罐罐頭),放入雪樻中1小時半直至凝乳定形。

Place under cold running water to get rid of any whey, then gather up the muslin and squeeze out the excess moisture. Keeping the muslin bundle in the sieve, cover it with a plate and top with a few heavy weights (a couple of tins work well). Place in the fridge for 1 hour 30 minutes to set.

  1. 凝乳芝士定形後,把芝士切塊至2厘米大小,用加了少了油的不沾鍋中火加熱炒約5分鐘,直到金黃色,過程中要不斷攪拌。抄完後用過濾的勺子把芝士盛到雙層的牛油紙上瀝乾。

Once set, cut the paneer into 2cm chunks. Heat a lug of oil in a large non-stick frying pan over a medium heat, add the paneer and fry for 5 minutes, or until golden, stirring frequently. Using a slotted spoon, transfer to a double layer of kitchen paper to drain.

  1. 洋葱、蒜和薑去皮後仔細切碎。鍋子用中小火加熱,需要時可加入多些油。加入孜然籽炒1分鐘後加入洋葱,煮約8分鐘,直到洋葱變軟。

Peel and finely chop the onion, garlic and ginger. Return the pan to a medium-low heat, adding a splash more oil, if needed. Add the cumin seeds, fry for 1 minute, then add the onion and cook for around 8 minutes, or until softened.

  1. 鍋中加入蒜、薑、葛拉姆馬薩拉醬和薑黃粉。蕃茄切半,去籽後仔細切碎,加入鍋中續煮10分鐘,直到蕃茄變軟,顏色不變,間中攪拌。

Stir in the garlic, ginger, garam masala and turmeric. Halve, deseed and very finely chop the tomato, add to the pan and cook for a further 10 minutes, or until softened but not coloured, stirring occasionally.

  1. 鍋中加入雪藏菠菜,蓋上蓋子後煮5分鐘,然後加入忌廉、凝乳芝士和少許沸水,把火調小、蓋子拿掉後續煮5分鐘,直到混合物變濃稠狀,調味後即可上菜。

Stir in the frozen spinach, cover and cook for 5 minutes, then stir in the cream, paneer and a splash of boiling water. Reduce the heat to low and cook for a further 5 minutes with the lid off, or until reduced to a deliciously creamy consistency. Season to taste and serve immediately.

食材資訊 Ingredients information: 菠菜 Spinach

菠菜在中國菜、西方菜和印度等菜式都十分常見,是普通而且很有營養的食材。菠菜含有大量的水分和適當的非水溶性纖維,有助預防便秘。營養素方面,菠菜的鉀和鈣甚高,對預防血壓高有幫助。另外,菠菜亦含有大量的維生素A和適量的維生素B和C,前者有助視力發展,後者分別有助能量轉換和抗氧化。有人擔心菠菜富含草酸,與牛奶或硬豆腐等會產生草酸鈣,在舌頭產生澀味之餘會結成腎石。但其實食物中吸收的草酸鈣會變成腎石的機會不高。若果想減低草酸鈣,可以先焯煮菠菜,令草酸在水中流失,再取出菠菜與其他食材烹調,澀味亦會相應減少。

Spinach, a very common and nutritious ingredient, is widely seen in Chinese, Western and Indian cuisine. It contains high content of water and non-soluble fiber, which are good for preventing constipation. In terms of nutrients, spinach is rich in potassium and calcium, which are good for your blood pressure. In addition, spinach has large amoun of vitamin A, Bs and C. A is good for your eyes, Bs makes you energetic and C is a anti-oxidant. Perhaps you will worry that since spinach contains oxalic acid, calcium oxalate derived from it will give you bitterness, and more seriously, turning into to renal calculus. In fact, there is a low chance that calcium oxalate from food will change into kidney stone. If you really want to lower the calcium oxalate, you can boil the spinach for a while before cooking it with other ingredients. With boiling it, oxalic acid will be loss in water, the bitter taste will decrease as well.

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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