車厘茄焗香腸Sweet cherry tomato & sausage bake

Sweet cherry tomato & sausage bake

車厘茄焗香腸Sweet cherry tomato & sausage bake (6人分)












2 kg lovely ripe cherry tomatoes, mixed colours if you can find them

2 sprigs fresh thyme

2 sprigs fresh rosemary

2 sprigs fresh bay

1 tablespoon dried oregano

3 cloves garlic, peeled and chopped

12 higher-welfare Cumberland or coarse Italian pork sausages

extra virgin olive oil

balsamic vinegar

sea salt

freshly ground black pepper


  1. 焗爐預熱至190度。

Preheat the oven to 190°C/375°F/gas 5.

  1. 準備一個大小合適的烤盤,大小要剛剛好夠鋪滿車厘茄。放上車厘茄,所有香草,大蒜和香腸,淋上少許橄欖油和葡萄甜醋,用鹽和胡椒調味。

Get yourself an appropriately sized roasting tray, large enough to take the tomatoes in one snug-fitting layer. Put in all your tomatoes, the herb sprigs, oregano, garlic and sausages. Drizzle well with extra virgin olive oil and balsamic vinegar and season with salt and pepper.

  1. 烤盤的所有材料拌勻,要確保香腸材料最上面,然後把烤盤放入焗爐焗半小時。半小時後,把烤盤的材料略為鬆動一下,並把香腸翻許,放回焗爐焗15到30分鐘,直到香腸甜現金黃色。

Toss together, then make sure the sausages are on top and pop the tray into the oven for half an hour. After this time, give it a shake and turn the sausages over. Put back into the oven for 15 to 30 minutes, depending on how golden and sticky you like your sausages.

  1. 焗完後,烤盤裡應該有濃縮的車厘茄汁。如果茄汁太稀,可以把香腸拿出後把烤盤放回焗爐續烤,直到醬汁濃縮。醬汁通常會弄得較濃,焗濃後放回香腸。

Once it’s cooked, you’ll have an intense, tomatoey sauce. If it’s a little too thin, lift out the sausages and place the tray on the hob to cook it down to the consistency you like

I tend to make mine quick thick – then put the sausages back in.

  1. 試味後即可上碟,拌麵包享用,麵包可以用焗爐預先翻熱10分鐘(麵包吸收車厘茄醬後十分可口),亦可拌薯蓉、白飯、粟米粥、綠色沙律或一杯酒享用。

Check the seasoning and serve either with a good-quality loaf of bread warmed through in a low oven for 10 minutes (great for mopping up the sauce!) or with mashed potato, rice or polenta, a green salad and a nice glass of wine.

營養成分(1人分), Nutritional infmation(per serving)

卡路里 Calories 391大卡/kcal 20%
碳水化合物 Carbs 13.1克/g 5%
脂肪 Fat 27.1克/g 32%
蛋白質Protein 21.8克/g 48%

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

食材資訊 Ingredients information: 蕃茄 Tomato


The sweet, sour, appetizing tomato is low-calories and nutritious. 100g of raw tomatoes contain about 4g carbohydrate and 18kcal. The most noticeable nutrient of tomatoes is probably lycopene. Research shows that lycopene can prevent prostate cancer, skin cancer and cardiovascular disease, and also a good anti-oxidant. In addition, heating can increase the bioavailability of lycopene. If you are not good at using tomatoes as an ingredient, consuming tomato sauce, tomato salsa and tomato paste available in the market are good source of lycopene as well. Of course, besides lycopene, tomatoes has high amount of potassium and vitamin Bs, giving it a boost in terms of nutrition.




United States Department of Agriculture

秘魯辣雞伴薯仔沙津 Aji de Gallina

Aji de Gallina















25 g shelled walnuts

1–2 red chillies, halved and deseeded, plus extra, thinly sliced, to serve (optional)

750 g new potatoes

olive oil

1 large handful of black olives, destoned and torn

a few sprigs of fresh mint, leaves picked

3 free-range chicken thighs, skin on, deboned

1 onion, finely chopped

2 cloves of garlic, finely chopped

125 g breadcrumbs

300 ml milk

25 g Parmesan, finely grated

½ a lemon, to serve (optional)

做法 METHOD (分量 Serve: 4)

  1. 核桃用杵和研缽磨成粉。

With a pestle and mortar, grind the walnuts until fine.

  1. 辣椒和100毫升水用食物攪拌機攪至膏狀。

Pop the chillies into a blender with 100ml of water and blitz to a purée.

  1. 馬鈴薯用一大鍋鹽水煮15分鐘至熟透,用濾器瀝乾後放入另一個鍋子,待數分鐘後淋上橄欖油和調味。

In a large pan of salted water, boil the potatoes for about 15 minutes until cooked through. Dry in a colander for a few minutes, then return to the pan, dress with olive oil and season.

  1. 鍋中用中火加熱一大把橄欖油,放入橄欖和薄荷炒至微脆,然後放入馬鈴薯的鍋子內。

Put a glug of olive oil in a small frying pan over a medium heat. Fry the olives and mint until lightly crispy. Add to the potatoes.

  1. 雞腿放入兩塊牛油紙中間,用檊面棍或重的鑊搗至扁身,厚度均勻,調味後淋上橄欖油,放入雪櫃備用。

Place the chicken between 2 sheets of greaseproof paper and bash with a rolling pin or a heavy pan until flattened and an even thickness. Season well, drizzle with olive oil and place in the fridge until needed.

  1. 細火加熱不沾鍋,加入一把油炒洋葱和大蒜約20分鐘,直到軟身和變黏,拌入辣椒膏後煮數分鐘,然後加入麵包糠。

In a non-stick pan over a low heat, gently fry the onion and garlic in a good glug of oil for 20 minutes, or until soft and sticky. Stir in the blitzed chilli and cook for a few more minutes before adding the breadcrumbs.

  1. 鍋中拌入奶後煮約4分鐘,醬汁變稠後按需要加水。拌入核桃粉和巴馬臣芝士後小火煮7分鐘,調味後保溫備用。

Stir in the milk and cook for about 4 minutes, until the sauce thickens, adding a splash of water, if needed. Stir in the ground walnuts and Parmesan, simmer for a further 7 minutes, then season and keep warm while you cook the chicken.

  1. 煎鍋加熱後加入雞腿,雞皮向下,煮約4分鐘直到皮金黃色,翻面後續煮3至4分鐘至熟透。

Heat a griddle pan until screaming hot and add the chicken, skin-side down. Cook for around 4 minutes until the skin is lovely and golden, then turn and cook on the other side for 3–4 minutes until cooked through.

  1. 雞腿淋上煮好的醬汁後上菜,馬鈴薯沙津拌碟,按喜好加上檸檬汁和辣椒碎。

Serve the chicken on the sauce with the potato salad on the side. Add a squeeze of lemon and some extra sliced chilli, if you like.

營養成分(1人分), Nutritional information (per serving)

卡路里 Calories 581大卡/kcal 29%
碳水化合物 Carbs 34.5克/g 13%
脂肪 Fat 51 49%
蛋白質Protein 29.4克/g 65%

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

食材資訊 Ingredients information: 橄欖油 OLIVE OIL


Olive oil is a healthy oil with an attractive flavor. It mainly benefits you in two ways. The first thing is its good percentage distribution of fatty acids, while the second is its polyphenols. In terms of fatty acids, olive oil contains less saturated fatty acid, monounsaturated fatty acid occupies about 50-80%, while polyunsaturated occupies the rest. Saturated fatty acid will increase HDL, thus increasing the risk of arterial embolism. Contrarily, monounsaturated fatty acid can decrease LDL and increase HDL, while polyunsaturated fatty acid will decrease both LDL and HDL, as well as having a higher chance of oxidization. In terms of polyphenols, virgin olive oil contains anti-oxidizing nutrients such as oleuropein, which may prevent cellular aging. It should be aware that except virgin olive oil, other olive oil available in the market are usually refined or mixed olive oil, which have lower nutritional value. Lastly, regarding to cooking, the smoke point of olive oil is usually higher than 190°C, which means it is suitable for normal stir-fry and low-temperature deep-fry.




United States Department of Agriculture

Special Thanks to Freeman Law for the Chinese Translation

聖誕節雜錦蔬菜Christmas vegetables

Christmas vegetables












1.5 kg King Edward potatoes, peeled and halved

½ bulb garlic, separated into cloves and crushed with the back of a knife

1 small bunch of fresh rosemary, separated into sprigs


freshly ground black pepper

6 tablespoons good-quality olive oil

50 g butter

2 kg parsnips

2 tablespoons runny honey

1 small bunch fresh thyme, leaves picked

1 kg Chantenay carrots, if you can’t find any, use normal carrots cut at an angle into 2 inch pieces

zest of 1 orange

做法 METHOD(10人分)

  1. 焗爐預熱至220度。

Preheat your oven to 220°C/425°F/gas 7.

  1. 馬鈴薯水煮10分鐘,用濾器瀝乾後把表面的污漬擦去。馬鈴薯與大蒜瓣、一半的迷迭香,鹽和胡椒在大碗中拌勻,試味,再加4湯匙橄欖油,30克牛油至大碗內。

Parboil your potatoes for 10 minutes. Drain in a colander and toss around to scruff up the outside of the spuds. Toss with the garlic cloves, half of the rosemary, salt and pepper to taste, 4 tablespoons of the olive oil, and 30g of the butter in a large bowl.

  1. 混合物平鋪一層在烤盤中,焗45分鐘至金黃色。

Arrange in one layer in a roasting tin and roast for 45 minutes until golden.

  1. 歐洲防風草部分,防風草切半,切成均成大小,水煮10分鐘至半熟,瀝乾,然後與蜂蜜、百里香、鹽、胡椒,試味,然後再加10克牛油和2湯匙橄欖油。混合物平鋪一層在烤盤中,焗40分鐘至金黃色。

For the parsnips, cut them in half lengthways, parboil for 10 minutes and drain. Toss with the honey, thyme, salt and pepper to taste, 10g of the butter and 2 tablespoons of the oil. Lay the parsnips flat in a roasting tin in one layer, and roast for about 40 minutes until golden.

  1. 紅蘿蔔放進鍋子內,加冷水至蓋過面,再加1撮鹽,水煮約15分鐘至熟。同時間,剩下的迷迭香仔細切碎,與橙皮碎拌勻。

Put your carrots in a pan, cover with cold water and add a pinch of salt. Boil for about 15 minutes or until cooked. Meanwhile, finely chop the remaining rosemary and the orange zest together to mix.

  1. 煮好的紅蘿蔔與剩下的牛油拌勻,調味後試味,上碟前撒上橙皮碎和迷迭香。

Drain the cooked carrots and toss with the remaining butter. Season to taste and sprinkle with the orange zest and rosemary before serving.

營養成分(1人分), Nutritional information(per serving)

卡路里 Calories 486大卡/kcal 24%
碳水化合物 Carbs 29.5克/g 11%
脂肪 Fat 29.3克/g 42%
蛋白質Protein 22.9克/g 51%

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

食材資訊 Ingredients information: 歐洲防風草 Parsnip


Parsnip is not commonly used in Hong Kong, but it has been used in Europe for a long time. It is a very nutritious ingredient. As a member of root vegetables, it contains rich carbohydrates and fiber. Compared to the same amount of potato, parsnip has slightly higher carbohydrates and fiber, thus, it can be used as staple as well. In addition, parsnip is credited with its high potassium. 100g of parsnips contain potassium 375mg. Potassium can let your body secretes redundant sodium. Lastly, it has comparable or even higher content of vitamin Bs and vitamin C as green vegetables. The vitamin Bs are important in body energy supply, while vitamin C is important in anti-aging and maintaining you energetic. As a root vegetables, you can try to cook with, or as a replacement of carrots, bamboo shoot and potatoes, it should be the same delicious.

食譜提供: www.jamieoliver.com

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