羅勒醬辣吞拿魚沙拉 Hot Tuna Salad with Basil Dressing

Hot-tuna-salad-with-basil-dressing

份量Serve:  2

材料 INGREDIENTS
1 束露荀,修剪 (或改用青豆) 1 bunch asparagus, trimmed (or use a good handful of green beans instead)
2 一把車厘茄,一分為四 2 handfuls cherry tomatoes, quartered
1 大束新鮮羅勒,取葉,挑選嫩葉備用 1 large bunch fresh basil, leaves picked, baby leaves kept to one side
1 少數黑橄欖,除核 1 handful black olives, stones removed
初榨橄欖油 extra virgin olive oil
1 隻檸檬 1 lemon
海鹽 sea salt
新鮮黑胡椒粉 freshly ground black pepper
2 吞拿魚排 2 tuna steaks, from sustainable sources, ask your fishmonger
2 湯匙 脫脂乳酪 2 tablespoons fat-free natural yoghurt

做法 Method
1. 將煎鍋燒熱,放入蘆筍,上面放一個重型鍋壓著蘆筍,煮 2 分鐘,把蘆筍翻一翻,再煮,直至呈現燒焦紋。
Heat a griddle pan until it gets really hot then put your asparagus in it. Place a heavy saucepan on top so that it presses the spears right down on to the bars. Cook them for 2 minutes, turning them halfway through, until they have lovely charred marks.

2. 將蘆筍放在砧板,斜角切半。將蘆筍和車厘茄放入一個碗裡,然後加入半份羅勒葉、 橄欖、 少量的油和檸檬汁稍為調味。拌好後放在碟的一邊。
Pop the asparagus on a board and chop them in half at an angle. Put the asparagus in a bowl with your tomatoes, half the basil leaves, the olives, a splash of oil and a squeeze of lemon juice. Season, then toss it all together and put it to one side while you get the fish ready.

3. 在吞拿魚排擦上少許油並調味。放在煎鍋每邊煎約1分鐘。假如你偏好熟一點的吞拿魚排,每邊煎約兩分鐘; 要求全熟的可煎上3-4分鐘。
Rub your tuna steaks with a little bit of oil and season them. Sear them for about a minute on each side in the griddle pan for a rare steak – leave them for 2 minutes on each side if you prefer them cooked medium, or 3 to 4 minutes each side if you like them well done.

4. 將剩餘的羅勒葉放到研缽壓爛,再混入乳酪,加少許檸檬汁調味。
Pound the remaining basil in a pestle and mortar then mix in the yoghurt. Season and add some more lemon juice to taste.

5. 將沙律放在碟上,然後把吞拿魚撕成條狀,放在沙律上。面頭灑上羅勒嫩葉即可。
Put the salad on a plate, then tear the tuna into strips and pop them on top. Spoon over some of the basil dressing and scatter over the baby basil leaves.


More about this recipe: http://www.jamieoliver.com/recipes/fish-recipes/hot-tuna-salad-with-basil-dressing

Special thanks on translation: Ms. Anita M Bailey

 

Healthy Family: 羅馬惜食二重奏 Duet with Romaine Lettuce (Salad + Juice)

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很多人家中都會有面對剩餘的蔬菜,放了幾天之後表面看來已經不新鮮,掉了它又感覺很浪費,其實蔬菜的營養會隨收割後慢慢流失,但卻仍然保持著纖維, 這次為響應 為食起革命 FoodRevolution,就由 Healthy Family 教大家食剩一棵有機羅馬生菜怎麼辦?

夏天就到就給一個既健康亦低炭的輕食餐單,完全符合  Think.Cook.Save 的宗旨。

羅馬紅藜麥沙律 | Romaine Lettuce Quinoa Salad

材料 Ingredients:
有機羅馬生菜  ½ 棵 (香港)     1/2 Local Organic Romaine Lettuce (from HK)
蕃茄  1個 (香港)                 1     Tomato (from HK)
台灣紅藜麥  1湯匙 (台灣)1 TBSP Red Quinoa (from TW)

做法 Method :
1.將已紅藜洗乾淨再隔水蒸15-20分鐘、羅馬生菜洗乾淨再脫水、蕃茄洗乾淨切片備用。
Wash the quinoa, steam for 15-20 minutes. Wash the lettuce and  drained. Wash tomato then cut it into slices.
2.然後將所有材料加入日式芝麻醬拌勻便成。
Mix all ingredients with Japanese sesame sauce and ready to serve.

*選取本地有機蔬菜,藜麥是現今主要食糧之一,捨棄南美洲的長途,選取距離最近的台灣是低碳之選。
Low carbon selection: try to use local food products. If import food product is needed, choose those which are from nearby countries.  In our case, for quinoa, instead of getting the one from South America, we get them from Taiwan. 

 

›羅馬假期特飲 | Romaine Lettuce Special Juice

材料 Ingredients:
有機羅馬生菜  ½ 棵 (香港)1/2 Local Organic Romaine Lettuce (from HK)
香蕉     ½ 條 (香港)              1/2 Banana (from HK)
高鈣低糖豆奶  1盒 (香港)    1 Hi-calcium low sugar soy milk  (from HK)

做法:
1.將有機羅馬生菜洗淨再脫水備用。
Wash the lettuce and  drained.

2.將所有材料放攪拌成汁便成。
Put all ingredients into the blender, blend for 10-15 seconds and ready to serve.

*全部選取本地食材,以攪拌方式以保存蔬菜的纖維營養
Local farmer products are chosen for the above recipe. Blending is used to keep the dietary fibre from vegetables.

Special thanks: Healthy Family