雜菜炒麵 Veggie Noodle Stir-fry

s_Veggie noodle

要集齊各種維他命及礦物質,就要吃各種顏色的蔬菜。這道炒麵為你提供每天所需的5份蔬果的其中2份。隨便使用雪櫃裏的蔬菜,這也是處理剩菜的很好方法。

A great way to make sure you’re getting the vitamins and minerals your body needs is to eat the rainbow. Eating a mixture of different coloured vegetables, like in this stir-fry, will help you do that. This dish will give you two of your 5-a-day. Of course, feel free to use whatever vegetables you have in the fridge – this is a great dish for using up leftovers too!

份量:4人份 Serves 4
烹調時間:30分鐘 Cooking time: 30 minutes

材料 Ingredients

200克河粉 200g thick flat rice noodles
1個紅洋蔥 1 red onion
2瓣蒜頭 2 cloves of garlic
5厘米薑片 5cm piece of ginger
½ 束新鮮芫荽 ½ a bunch of fresh coriander
1個西蘭花 1 small head of broccoli
1個紅或黃燈籠椒 1 red or yellow pepper
350克硬豆腐 350g firm tofu
1個紅蘿蔔 1 carrot
(如適用) ½ 條紅辣椒 Optional: 1⁄2 a fresh red chilli
100克無鹽腰果 100g unsalted cashew nuts
植物油 Vegetable oil
100克嫩豌豆 100g mangetout
100克菠菜苗 100g baby spinach
2個青檸 2 limes
芝麻油 Sesame oil
低鹽豉油 Low-salt soy sauce

用具 Equipment

水煲 Kettle
大碗 Large bowl
Colander or sieve
砧板 Chopping board
Knife
削皮器 Speed-peeler
鑊或易潔鍋 Wok or large non-stick frying pan
細碗 Small bowl
木製湯匙 Wooden spoon
量匙 Measuring spoons

做法 Method

  1. 根據包裝指示煮麵,然後用凍水沖洗麵條備用,這樣做有助防止麵條過熟。

Cook the noodles according to the packet instructions, then drain and refresh in cold water (this stops them from over-cooking) and place to one side.

  1. 剝開及把洋蔥切絲,並切碎蒜頭。

On a chopping board, peel and finely slice the onion, then peel and finely chop the garlic.

  1. 用茶匙削薑並把薑切成條狀。摘下芫荽及切碎莖部。

Peel the ginger using a teaspoon, then chop into matchsticks. Pick the coriander leaves and finely chop the stalks.

  1. 把西蘭花的花從莖部切走,把大塊的花切成一半,莖部則切成細絲。把燈籠椒切成一半,用茶匙刮走種子和瓤,然後切成條狀。

Cut the broccoli florets off the stalk, halve any larger florets, then thinly slice the stalk. Halve the pepper, scoop out the seeds and pith with a teaspoon, then slice into strips.

  1. 把豆腐切成若2cm的正方體。用削皮器把紅蘿蔔削成長絲。

Cut the tofu into rough 2cm cubes. Using a speed-peeler, peel the carrot lengthways into long ribbons.

  1. 如加入辣椒,把辣椒分開一半,用茶匙刮走種子和白色的瓤,切絲並手洗至乾淨。

Trim and halve the chilli lengthways (if using), then run a teaspoon down the cut side to scoop out the seeds and white pith. Finely slice at an angle, then wash your hands thoroughly.

  1. 用中火預熱鑊,加入腰果烤至金黃,間中攪拌,烤完放進小碗裡。

Place a wok or large non-stick frying pan on a medium heat, add the cashew nuts, and toast until golden, stirring regularly. Tip into a small bowl.

  1. 轉至大火,灑上一湯匙植物油,然後加入紅洋蔥,蒜頭,薑及芫荽莖炒2分鐘,過程中不斷攪拌。

Place the pan back on a high heat and drizzle in 1 tablespoon of vegetable oil. Add the red onion, garlic, ginger and coriander stalks, then fry for 2 minutes, or until lightly golden, stirring regularly.

  1. 加入西蘭花,燈籠椒,豆腐和嫩豌豆炒2分鐘,過程中不斷攪拌。

Throw in the broccoli, pepper, tofu and mangetouts, and fry for 2 minutes, stirring regularly.

  1. 加入菠菜,煮至軟身枯萎,然後加入麵條和蘿蔔絲,炒約1分鐘。

Stir in the spinach and allow it to wilt, then add the noodles and carrot ribbons. Toss well for a minute to heat through.

  1. 擠入半個青檸,加入一茶匙芝麻油和2湯匙豉油,拌勻醬汁和麵條。

Squeeze over the juice from half the lime, add 1 teaspoon of sesame oil and 2 tablespoons of soy sauce, then toss to coat.

  1. 如需要可灑上辣椒絲,烤果仁和芫荽葉,上碟時把青檸放在碟邊備用。

Sprinkle over the sliced chilli (if using), toasted nuts and the reserved coriander leaves, then serve with lime wedges for squeezing.

食物資訊 Information

5-a-day是一個在很多西方國家都在推動的健康運動,這是根據世衛的標準來制定的,它的意思是每天要進食5份蔬果,一份含80克的蔬果,例如一個蘋果,兩個布冧,一滿手的葡萄或3滿湯匙的蔬菜或豆。蔬果是很好抗氧化物,有助保持身體健康。盡量生吃各種顏色的時令蔬果,避免以乾果作為蔬果份量,和減少拌入牛油或醬汁,這樣吃蔬果有助吸收最多的營養。與其依賴補充劑,進食蔬菜更便宜和有營養。

5-a-day is a campaign launch in many western countries. It is launched according to the recommendations provided by the WHO. 5-a-day means eating 5 portions of fruit and vegetables per day. 1 portion is 80g of fruit and vegetables. It is approximately 1 apple, 2 plums, 1 handful of grapes or 3 heaped tablespoon of vegetables or beans. Fruits and vegetables are good anti-oxidant. It can help build up a healthy body. Eating season vegetables raw with a variety of colours and avoid mixing with butter or sauce can maximize the effectiveness of absorbing nutrients. Don’t rely on supplements. Natural food is cheaper and more nutritious.

United States Department of Agriculture

Special Thanks for Recipe Translation by Evelyn Chan

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