Ming’s Blog – Jamie Oliver 鼓勵吃羊減廢

text by 陳嘉惠, 我.惜.食. 健康飲食教育發起人

餐牌上見到Kid 你會order 嗎?Kid除了解作小孩,亦指小山羊,約 6 星期至 3 個月大,仍在哺乳期,像乳鴿、牛仔肉般肉質較嫩。為減少客人誤會,有些餐廳也會用上Kid Goat Meat。近年Jamie Oliver 瘋狂推介羊肉,因為英國人雖然會吃山羊奶製的 Feta Cheese ,但卻不流行吃山羊肉,造成雄性山羊一出世便給殺掉或被浪費。全球大部分國家都有吃羊肉的文化,所以JO希望更多英國人接受易飼養及更環保的山羊肉。他不但在節目介紹可持續自由放牧山羊農場,更教授煮羊肉的簡單方法及親自烹調羊肉給貨家、餐廳老闆試食,鼓勵他們入貨,減少浪費。

羊肉鐵質勝雞肉

對於肉食,吃與不吃,仍有很大的爭論。在環保角度若可減少食肉必有裨益,但未能食素的一羣,可選擇甲烷排放相對較少的牲畜,如 20至30隻羊才產生1隻牛的排放。除了環保因素,中醫認為羊肉有補中益氣,主治虛勞寒冷,所以冬天大家都喜歡黑草羊腩煲,吃後有暖身作用。山羊肉質結實,脂肪含量較綿羊低,膽固醇含量亦相對低。綿羊脂肪較多,所以肉質較軟,我們較常吃的澳紐羊扒、羊架也來自綿羊。山羊肉與雞肉比較,山羊肉的營養價值更高、更低卡,蛋白質含量更高,鐵質含量更超出雞肉一倍。不過山羊肉較宜以低溫慢煮,或加入液體如水、高湯、酒去炆燜,可保肉質柔軟。

原文刊登於 Mings

 

香脆摩洛哥羊肉批 Crispy Moroccan lamb pastilla

Crispy-Moroccan-lamb-pastilla

份量Serve:  4

材料 INGREDIENTS
100克 非洲小米 100 g couscous
2個 洋蔥 2 onions
4瓣 大蒜 4 cloves of garlic
60克 葡萄乾 60 g sultanas
橄欖油 olive oil
1茶匙 薑黃末  1 teaspoon ground turmeric
½茶匙 小茴香種子 ½ teaspoon cumin seeds
250克 剩食已熟羊肉 250 g leftover cooked lamb
70克 希臘羊奶芝士 70 g feta cheese
4大塊 千層酥皮 4 large sheets of filo pastry
1湯匙 削片杏仁或芝麻籽 1 tablespoon flaked almonds or sesame seeds
1茶匙滿 糖霜 1 heaped teaspoon icing sugar
½茶匙 肉桂末 ½ teaspoon ground cinnamon
4湯匙 脫脂天然乳酪 4 tablespoons fat-free natural yoghurt, to serve
1湯匙 哈里薩醬或辣椒油,待上碟時用  1 tablespoon harissa or chilli oil, to serve

做法 Method
1. 非洲小米放入一個小碗,用滾水剛好蓋住及用碟蓋著碗,放在一邊約10分鐘。
Pop the couscous into a small bowl, just cover with boiling water, then put a plate on top and leave for 10 minutes.

2. 洋蔥去皮及切碎,大蒜亦切碎,連同葡萄乾放在已下橄欖油、薑黃末及小茴香種子的大煎鍋,用中火。炒大約15分鐘,或直至材料變軟,不時攪拌。
Peel and finely chop the onions and garlic along with the sultanas and place in a large pan on a medium heat with a lug of oil, the turmeric and cumin seeds. Fry for around 15 minutes, or until softened, stirring occasionally.

3. 切碎羊肉並加入鍋裡,煮大約5分鐘,然後把鍋移離火。翻一翻非洲小米,連同希臘羊奶芝士加在羊肉等材料裡後調味,多下一點黑椒。
Finely shred the lamb, add to the pan and cook for a further 5 minutes, then remove the pan from the heat. Fluff up the couscous and stir it through the lamb mixture with the crumbled feta, then season to perfection, going heavy on the black pepper.

4. 預熱焗爐至180 ºC /350ºF。由於千層酥皮很快會乾,動作很快地把它們鋪放在平面上並塗上油。把羊肉等材料均等的放在各塊千層酥皮邊沿最短的那邊。把千層酥皮捲起一半,摺好,如捲雪茄般繼續捲起。把它們放在不易黏的焗爐盤子上,於面頭塗上油,灑上碎的杏仁或芝麻籽。用篩隔篩入糖霜及肉桂末。焗大約25分鐘或當批轉金黃及脆。以乳酪,混合哈里薩醬或辣椒油作沾醬。配合簡單的沙律會更美味。
Preheat the oven to 180°C/350°F/gas 4. Working fairly quickly, as filo dries out easily, lay out the pastry sheets on a clean work surface and brush with oil. Divide the lamb mixture between them, laying it along the shortest edge of each sheet. Roll each one up halfway, fold in the sides, then continue rolling up like big cigars. Place them on a non-stick baking tray, brush the tops with a little oil and crumble over the almonds, or sprinkle with the sesame seeds. Sieve over the icing sugar and cinnamon from a height, then bake for around 25 minutes, or until golden and crisp. Serve with yoghurt, rippled with harissa or chilli oil, for dipping. Delicious with a simple green salad on the side.

貼士 Tip
可用其他的肉類配合這摩洛哥風情。
Feel free to mix any leftover meat with these beautiful Moroccan flavours – whatever you’ve got will be delicious.


More about this recipe: http://www.jamieoliver.com/recipes/lamb-recipes/crispy-moroccan-lamb-pastilla

Special thanks on translation: Ms Sylvia Lau