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公斤成熟的混色車厘茄

2小枝新鮮百里香

2小枝新鮮迷迭香

2小枝新鮮月桂葉

2湯匙乾燥奧勒岡

3瓣大蒜,去皮切碎

12條公平對待英國坎伯蘭或意大利豬肉腸

特級初榨橄欖油

葡萄甜醋

海鹽

新鮮研磨黑胡椒

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

做法 METHOD

  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

蕃茄酸甜開胃,熱量低,極具營養價值,每100克生蕃茄只有約4克碳水化合物,18大卡卡路里。。蕃茄最值得注意的營養素是蕃茄紅素。研究顯示蕃茄紅素能夠預防前列腺癌、皮膚癌和心血管疾病,並具有抗氧化作用。此外,加熱後的蕃茄紅素吸收率將會提升。如果不擅長使用蕃茄烹調,市面上的蕃茄醬、蕃茄沙沙和茄膏等也是攝取蕃茄紅素的良好來源。當然,除了蕃茄紅素外,蕃茄的鉀和維生素B族也很豐富,是很有益的食物。

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.

食譜提供 RECEIPE & PHOTO CREDIT:

http://www.jamieoliver.com

營養資料 NUTRITION INFORMATION

United States Department of Agriculture

秘魯辣雞伴薯仔沙津 Aji de Gallina

Aji de Gallina

材料 INGREDIENTS

25克連殼核桃

1-2個紅辣椒,切半,去籽,預留額外分量切粒作上菜用(自行選擇)

750克新馬鈴薯

橄欖油

1大把黑橄欖,弄碎

數小枝新鮮薄荷,葉子摘出

3隻自由放牧的連皮雞腿,去骨

1個洋葱,切碎

2瓣大蒜,切碎

125克麵包糠

300克毫升奶

25克巴馬臣之士,刨絲

半個檸檬,上菜用(自行選擇)

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

橄欖油風味吸引,同時是健康的食用油。橄欖油健康之處主要有兩點,一是它的脂肪酸比例乎合人體的膳食需求,二是它含有其他多酚類的營養素。在脂肪酸比例方面,橄欖油飽和脂肪很少,單位不飽和脂肪油酸達到5成至8成,餘下為多元不飽和脂肪。飽和脂肪會增加壞膽固醇,令血管栓塞風險上升。相反,單元不飽和脂肪有助降低壞膽固醇和提升好膽固醇,而多元不飽和脂肪則同時降低壞和好膽固醇,產生氧化物的風險較大。在多酚方面,初榨橄欖油含有例如橄欖苦苷等抗氧化物質,能夠防止細胞老化。要注意的是,除了初榨橄欖油外,市面其他橄欖油大多為精煉或混合橄欖油,營養價值較低,可按需要選購。最後,在烹調上,一般橄欖油的冒煙點在190度以上,一般的煎、炒和低溫油炸並沒有問題。

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.

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

聖誕節雜錦蔬菜Christmas vegetables

Christmas vegetables

1.5公斤愛德華國王馬鈴薯,去皮,切半

半個大蒜,蒜一瓣瓣分開,用刀拍碎

1小束新鮮迷迭香,分成小枝

新鮮研磨黑胡椒

6湯匙品質優良的橄欖油

50克牛油

2公斤歐洲防風草

2湯匙流質蜂蜜

1小束新鮮百里香,摘出葉子

1公斤小紅蘿蔔,若果買不到可以用普通紅蘿蔔切粒代替,每粒約2寸長

1個橙皮

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

salt

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

歐洲防風草在香港並不常見,在歐洲卻有悠久的歷史,是營養價值很高的根莖類蔬菜。由於屬於根莖類,它的碳水化合物和纖維十分豐富,與同等份量的馬鈴薯比較,防風草的碳水化合物和纖維稍高,能夠適量地作為主食。此外,防風草鉀含量很高,每100克生防風草含鉀375mg,有助身體排出多餘的鈉。最後,它含有與綠色蔬菜相當,甚至更高的維生素B族和維生素C,前者有助身體使用能量,後者能抗衰老,令身體保持活力。作為根莖類,可以嘗試配搭或代替蘿蔔、筍、馬鈴薯等烹調,同樣美味。

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