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

原條鯖魚拌蕃茄藜麥沙律Mighty mackerel with mixed tomato & quinoa salad

Mighty mackerel with mixed tomato _ quinoa salad

沙律部分

一杯藜麥

半個檸檬

800克成熟不同顏色的蕃茄

1個新鮮紅辣椒

2湯匙特級初榨橄欖油

1湯匙葡萄甜醋

鯖魚部分

4條200克環保鯖魚,去鱗及去除內臟

1大茶匙研磨芫荽

橄欖油

2小枝新鮮迷迭香

2瓣大蒜

上碟用

2大湯匙脫脂天然乳酪

2大茶匙研磨罐裝芥辣

2小枝新鮮羅勒

For the salad

1 mug (300g) quinoa

½ lemon

800 g ripe mixed-colour tomatoes

1 fresh red chilli

2 tablespoons extra virgin olive oil

1 tablespoon balsamic vinegar

For the mackerel

4 x 200 g whole mackerel, scaled and gutted, from sustainable sources, ask your fishmonger

1 heaped teaspoon ground coriander

olive oil

2 sprigs fresh rosemary

2 cloves of garlic

To serve

2 heaped tablespoons fat-free natural yoghurt

2 heaped teaspoons jarred grated horseradish

a couple of sprigs of fresh basil

廚具:水煲、中等尺寸有蓋鍋子,中火預熱、大的煎鍋,大火預熱

Ingredients out: Kettle boiled • Medium lidded pan, medium heat • Large frying pan, high heat

做法 METHOD(4 人分 Serve for 4 persons)

  1. 把1杯藜麥和2杯沸水加入中等尺寸的鍋子中,加入一少撮鹽和半個檸檬,蓋上蓋子,然後定時攪拌。

Put 1 mug of quinoa and 2 mugs of boiling water into the medium pan with a pinch of salt and the lemon half, then pop the lid on and stir every now and again

  1. 鯖魚放上牛油紙上,魚身上劃上數條直入到骨的刻痕,刻痕相距2厘米。

On greaseproof paper, score the mackerel on both sides at 2cm intervals down to the bone.

  1. 鯖魚抹上鹽、胡椒和研磨芫荽,然後放入已加入1大匙橄欖油的大鍋子裡煎。

Rub all over with salt, pepper and the ground coriander, then put into the large frying pan with 1 tablespoon of olive oil

  1. 蕃茄切片,圍圈地放上上碟用的木板或盤子上,然後撒上已切圈的辣椒。

Slice the tomatoes any way you like and arrange on a large board or platter, then finely slice and sprinkle over the chilli.

  1. 鯖魚上撒上弄碎的迷迭香葉和大蒜,當魚變至金黃色時翻面。(每面約需4至5分鐘)

Strip the rosemary leaves over the fish, then crush and add the whole garlic cloves. Turn the fish when golden (roughly 4 to 5 minutes on each side)

  1. 藜麥煮熟後(約需10分鐘)瀝乾,擠入檸檬汁,然後把藜麥加入剛才的上碟用器冊上,加在蕃茄中間,撒上特級初榨橄欖油和葡萄甜醋,再加入一少撮鹽和胡椒。
  2. 煎至香脆的鯖魚放上藜麥上面,乳酪和芥辣拌勻,加少許上鯖魚上面,撒上羅勒葉即可享用。

Lay the crispy fish on top. Mix the yoghurt and horseradish together and dollop it over the fish. Pick over the basil leaves and serve.

  • 營養成分(1人分), Nutritional information(per serving)
卡路里 Calories 431大卡/kcal 22%
碳水化合物 Carbs 48.2克/g 19%
脂肪 Fat 11.7克/g 17%
蛋白質Protein 30克/g 67%

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

  • 食材資訊 Ingredients information: 鯖魚 Mackerel

鯖魚是日本家庭和料亭中都十分常見的食材。魚類中,鯖魚的特色是脂肪含量較高,適合鹽燒、紅燒等煮法食用。每100克生大西洋鯖魚約含脂肪13.9克、蛋白質18.6克。不過,鯖魚的油脂富含多元不飽和脂肪,當中包含奧米加3脂肪酸,有助降低壞膽固醇,保持心血管健康,以及緩和身體炎症反應。此外,鯖魚的鉀含量亦十分豐富,有助維特身體電解質平衡和能量轉換。現時鯖魚還屬於可食用的環保魚類,可適量食用。

Mackerel is a common ingredient in Japanese family and restaurants. A high fat content is the biggest characteristic of mackerel among fish. It makes it suitable for grilling with salt or stewing. 100g of raw Atlantic mackerel contains about fat 13.9g, protein 18.6g. On the other hand, mackerel is rich of polyunsaturated fatty acid, including omega-3 fatty acid, which can lower LDL, maintain cardiovascular health and relieve inflammation. Mackerel also contains a high amount of phosphorus, which is important for body electrolytic balance and energy formation. Since you can still find sustainable mackerel in the market, it is nice to enjoy it regularly.

食譜提供 RECEIPE & PHOTO CREDIT: www.jamieoliver.com

營養資料Nutrition Information: United States Department of Agriculture, Agricultural Research Service 

Special thanks to Freeman Law for the Chinese Translation

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