2017 為食起革命特選食譜-簡易1杯鮮果班戟 FRD 2017 Recipe- One-cup pancakes with blueberries

pancake.jpg

材料 Ingredients (4人份量 / Serves for 4 persons)

走地雞雞蛋 1隻 1 large free-range egg
自發粉1杯 1 cup of self-raising flour
牛奶 1杯 1 cup of milk
藍莓 200克 200 g blueberries
橄欖油 Olive oil
天然乳酪 4茶匙 4 tablespoons natural yoghurt


做法
Method

  1. 將雞蛋打進大碗,加入麵粉、牛奶及少許海鹽。Crack the egg into a large mixing bowl, add the flour, milk and a tiny pinch of sea salt.
  1. 將食材打成幼滑麵糊,然後撒入藍莓。Whisk everything together until you have a lovely smooth batter, then fold through the blueberries.
  1. 易潔鍋中火加熱,加半湯匙橄欖油並搖晃易潔鍋至整個鍋均勻佈滿油份。Heat ½ a tablespoon of olive oil in a large non-stick frying pan over a medium heat, carefully tilting the pan to spread the oil out evenly.
  1. 加約3大湯匙的麵糊進熱鍋裡,必須於每匙麵糊間預留空間,好讓每塊班戟有足夠位置向外膨脹。(每次大約可製造 3 塊,視乎鍋及大湯匙的大小)Add a few ladles of batter to the pan, leaving space between each one so they have room to spread out slightly – each ladleful will make one pancake, and you’ll need to work in batches.
  1. 煮約1-2分鐘,或班戟表面出現氣泡和底部呈金黃色,請小心地翻轉它。Cook for 1 to 2 minutes, or until little bubbles appear on the surface and the bases are golden, then carefully flip them over.
  1. 當班戟兩面也呈金黃色,即可上碟。When the pancakes are golden on both sides, remove to a plate.
  1. 剩餘的麵糊請重複以上方法煮好,如有需要可再添加些許橄欖油至鍋上。Repeat with the remaining batter, adding a little more oil to the pan between batches, if needed.
  1. 請趁班戟仍熱烘烘時食用。如你喜歡,可伴以乳酪及其他水果享用。Serve the pancakes while they’re still hot, with a dollop of yoghurt and some extra fresh berries, if you like.

2017 為食起革命特選菜式 – 墨西哥蛋卷 FRD 2017 Menu Mexican-style Omelette Wrap

Mexican-style omelette wrap
材料 Ingredients

Chipotle Dressing

Chipotle Tabasco 辣椒醬 2茶匙

Chipotle醬

2 teaspoons chipotle Tabasco sauce

青檸 2粒 2 limes
蕃茄沙律 TOMATO SALAD
青蔥 4棵 4 spring onions
芫荽 1束 1 bunch of fresh coriander
紅酒醋 1茶匙 1 tablespoon red wine vinegar
混色番茄 5個 5 large mixed-colour tomatoes
辣椒醬 2茶匙 2 teaspoons chipotle Tabasco sauce
菠菜 50克 50 g baby spinach
奄列煎蛋 OMELETTE
走地雞雞蛋 6隻 6 large free-range eggs
橄欖油 Olive oil
帕馬森起司 20克 20 g Parmesan cheese

Method 做法

  1. 將Tabasco ( 辣醬) 放入清潔的玻璃瓶中,然後擠入1個青檸的汁液,再加少許黑胡椒粉調味。
    Measure the Tabasco into a jam jar, then squeeze in the juice of 1 lime and add a good pinch of black pepper.
  2. 蓋上玻璃瓶,搖勻。將另一粒青檸切角,備用。
    Put the lid securely on the jar and shake well. Cut the remaining lime into wedges, and put aside.
  3. 在砧板上,把青蔥切幼粒,再挑些芫荽剁碎,然後把它們倒進大碗裡。請預留些芫荽上碟時用。
    On a chopping board, trim and finely slice the spring onions, and pick and roughly chop the coriander leaves, then scrape into a large bowl, reserving a little coriander for later.
  4. 紅酒醋、少許海鹽同加進大碗,
    Add the red wine vinegar and a pinch of sea salt, then mix together well.
  5. 隨意地把番茄切細,與沙律菠菜(可略切細)一同倒進同一個大碗裡攪勻。
    Roughly chop the tomatoes and spinach then add to the bowl and mix again.
  6. 將雞蛋打進另一隻碗裡,加丁點水,然後加少許海鹽和黑胡椒調味,用叉子把材料打
    Crack the eggs into a bowl or jug, add a splash of water, season lightly with salt and pepper, then whisk with a fork until well combined.
  7. 把一湯匙橄欖油加進26cm易潔煎鍋,以中火燒熱。將四分一的蛋液倒入煎鍋中,旋轉和傾斜煎鍋,以覆蓋整個鍋底(形成奄列蛋皮)。
    Heat 1 tablespoon of olive oil in a 26cm non-stick frying pan over a medium heat, pour a quarter of the egg into the frying pan, swirling and tilting so that it covers the whole base of the pan.
  8. 煮約1-2分鐘,或直至奄列成形 – 當奄列成形時,慢慢加四分一份量的芝士。
    Cook for 1 to 2 minutes, or until the omelette is just set – when the omelette is nearly ready, finely grate and scatter over a quarter of the cheese.
  9. 將奄列放於碟上,加入四分一份量的沙律於奄列蛋中間,然後捲起。
    Slide the omelette onto a serving plate, spoon a quarter of the salad down the middle, then roll it up.
  10. 撒些芫荽碎與之前製作的墨西哥辣椒醬,伴以青檸角,吃時擠壓出青檸汁增加風味。
    Spoon over some of the chipotle dressing and garnish with the reserved coriander leaves, then serve immediately with lime wedges for squeezing over. Repeat with the remaining mixture, serving as and when ready.

 

義大利雜菜湯 Minestrone soup

s_Minestrone soup

雜菜湯是一個人見人愛的營養菜餚,好好利用家中存有的蔬菜來煮雜菜湯。帕爾馬芝士是一種很好的調味,它提供豐富的鈣質有助強健骨骼。

Hearty and nutritious, minestrone soup is a tasty crowd-pleaser and is super easy to tweak according to the vegetables you have in the house. Parmesan is a great seasoning and, when used carefully, it’s a good source of calcium, which we need to maintain strong and healthy bones.

份量:8人份 Serves 8
烹調時間:1小時20分鐘 Cooking time: 1 hour 20 minutes

材料 Ingredients

1瓣蒜頭 1 clove of garlic
1個紅洋蔥 1 red onion
2個紅蘿蔔 2 carrots
2棵芹菜 2 sticks of celery
1個小胡瓜 1 courgette
1小棵韭蔥 1 small leek
1個大薯仔 1 large potato
1罐400克白腰豆 1 x 400g tin of cannellini beans
2件符合高動物福利標準生產的五花肉 2 rashers of higher-welfare smoked streaker bacon
橄欖油 Olive oil
½ 茶匙乾牛至葉 ½ teaspoon dried oregano
1棵新鮮月桂葉 1 fresh bay leaf
2罐400克聖女果 2 x 400g tins plum tomatoes
1升有機蔬菜湯 1 litre organic vegetable stock
1大撮時令蔬菜,例如皺葉甘藍, 羽衣甘藍,莙薘菜 1 large handful of seasonal greens, such as savoy cabbage, curly kale, chard
100克全麥意粉 100g wholemeal pasta
(如適用) ½ 束新鮮羅勒葉 Optional: ½ a bunch of fresh basil
帕爾馬芝士 Parmesan cheese

用具 equipment

2塊砧板 2 chopping boards
2把刀 2 knives
大碗 Large bowl
開罐器 Tin opener
Colander or sieve
有蓋大煲 Large saucepan with lid
木製湯匙 Wooden spoon
量匙 Measuring spoons
量杯 Measuring jug
擀麵杖 Rolling pin
刨絲器 Fine grater

做法 Method

  1. 剝開並切碎蒜頭及洋蔥,稍微切細蘿蔔,芹菜及小胡瓜,然後把蔬菜放進一個大碗。

Peel and finely chop the garlic and onion. Trim and roughly chop the carrots, celery and courgette, then add the vegetables to a large bowl.

  1. 切走韭蔥的頭尾部分,然後切成四份用水清洗,再切細成1cm的韭蔥片,並加入至大碗。

Cut the ends off the leeks, quarter them lengthways, wash them under running water, then cut into 1cm slices. Add to the bowl.

  1. 洗刷薯仔,然後把薯仔切粒。沖洗白腰豆備用。

Scrub and dice the potato. Drain the cannellini beans, then set aside.

  1. 把五花肉切成小條。

Finely slice the bacon.

  1. 加2湯匙油落鍋,用中火加熱。把五花肉煎2分鐘,直至呈金黃色。

Heat 2 tablespoons of oil in a large saucepan over a medium heat. Add the bacon and fry gently for 2 minutes, or until golden.

  1. 加入蒜頭,洋蔥,蘿蔔,芹菜,小胡瓜,韭蔥,牛至葉和月桂葉,慢煮約15分鐘,直至蔬菜變軟身,間中攪拌。

Add the garlic, onion, carrots, celery, courgette, leek, oregano and bay and cook slowly for about 15 minutes, or until the vegetables have softened, stirring occasionally.

  1. 加入薯仔,白腰豆和聖女果,然後倒進蔬菜湯,攪拌至均勻,並用湯匙的背面壓碎蕃茄。

Add the potato, cannellini beans and plum tomatoes, then pour in the vegetable stock. Stir well, breaking up the tomatoes with the back of a spoon.

  1. 蓋上蓋子,慢煮至沸騰,然後熬約30分鐘,直至把薯仔煮熟。同一時間…

Cover with a lid and bring everything slowly to the boil, then simmer for about 30 minutes, or until the potato is cooked through. Meanwhile…

  1. 掉走蔬菜的莖部,然後稍微切細。

Remove and discard any tough stalks bits from the greens, then roughly chop.

  1. 把意粉保留在包裝裡或用茶巾包住意粉,然後用擀麵杖把意粉壓成片狀。

Using a rolling pin, bash the pasta into pieces while it’s still in the packet or wrap in a clean tea towel.

  1. 要知道薯仔是否熟透,用刀刺進薯仔,若很容易刺穿就代表薯仔熟透。把蔬菜和意粉放進大煲,然後再煮若10分鐘,直至意粉煮至煙韌有嚼勁,即是軟身但帶有點韌性。

To check the potato is cooked, pierce a chunk of it with a sharp knife – if it pierces easily, it’s done. Add the greens and pasta to the pan, and cook for a further 10 minutes, or until the pasta is al dente. This translates as ‘to the tooth’ and means that it should be soft enough to eat, but still have a bit of a bite and firmness to it. Try some just before the time is up to make sure you cook it perfectly.

  1. 如需要可灑上蔬菜湯或水來弄鬆意粉 。

Add a splash more stock or water to loosen, if needed.

  1. 可加入幾片羅勒葉然後攪拌。加入海鹽和黑胡椒調味,上碟前刨上帕爾馬芝士,與全麥麵包一起適用更佳。

Pick over the basil leaves (if using) and stir through. Season to taste with sea salt and black pepper, then serve with a grating of Parmesan and a slice of wholemeal bread, if you like.

食物資訊 Information

白腰果常用於義大利菜來煮湯或沙律,製造堅果味的效果。白腰果是低升糖指數的食物,有助穩定血糖同時提供足夠的能量,對於糖尿病人亦有減低患上心血管疾病的作用。白腰果亦含豐富蛋白質,亦有抗氧化及清除體內毒素的作用。要注意生白腰果含毒素,必須長時間加熱才能使毒素分解,安全食用。

Cannellini beans are common in Italian cuisine for making soup and salad since it provides a firm and nutty texture. Cannellini is a low GI food, which means it can provide energy and at the same time maintain blood glucose level. It can prevent cardiovascular diseases especially for diabetes patients. Cannellini have high contents of protein. It is a good antioxidant and detoxify agent. Be aware that raw cannellini is toxic. It is only after undergoing prolonged heating the toxic will be released and safe to eat.

United States Department of Agriculture

Special Thanks for Recipe Translation by Evelyn Chan