烤蔬菜 Roasted Vegetables

Serves: 10

材料 INGREDIENTS
2隻 紅辣椒 2 red peppers
1個 紅洋蔥 1 red onion
1 個奶油瓜 1 butternut squash
6個 嬰兒韭菜 6 baby leeks
4隻 小胡瓜(可用不同顏色) 4 courgettes (different colours if possible)
1隻 茄子 1 aubergine
2隻 番茄 2 tomatoes
6瓣 蒜 6 cloves of garlic
1湯匙 芫茜籽 1 tablespoon coriander seeds
海鹽和現磨黑胡椒 sea salt and freshly ground black pepper
迷迭香 a small bunch of fresh rosemary
百里香 a small bunch of fresh thyme
橄欖油 olive oil

做法  METHOD
1. 烤箱預熱至200°C。
Preheat the oven to 200°C

2. 辣椒去籽切半後再切成8份。洋蔥去皮,切成8份。小心地將奶油瓜切半,挖去種子,切片,約2cm厚。洗淨韭菜。將小胡瓜切片,約2cm厚。把茄子的頂部和尾部切去,再切片成約2cm厚。將每隻番茄切成4等份。蒜瓣去皮。
Halve and deseed the pepper, then cut each half into 4 pieces. Peel the red onion and cut into 8 wedges. Carefully cut the squash in half then scoop out and discard the seeds. Cut each half into 2cm chunks. Wash and trim the baby leeks. Halve the courgettes lengthways then slice into 2cm chunks. Top and tail the aubergine, cut it into quarters, then into 2cm chunks. Quarter the tomatoes. Leave the cloves of garlic in their skins but squash them with the heel of your hand.

3. 把所有蔬菜放在大烤盤/2個較小的烤盤上。撒下芫茜籽、鹽和胡椒少許。迷迭香葉切碎。撒下百里香葉。加橄欖油,然後用錫紙蓋上。
Put all the veg in an extra large roasting tray, or 2 smaller ones. Crush the coriander seeds in a pestle and mortar then scatter over the veg with a good pinch of salt and pepper. Pick and roughly chop the rosemary leaves. Pick the thyme leaves. Scatter all of the herbs over the veg. Drizzle it all well with olive oil, then toss to coat.

4. 放入烤爐烤約50分鐘至蔬菜變軟、呈黃金色發和熟透。配以烤雞、烤肉或魚,甚至是麵食也可。
Roast your veg in the hot oven for around 50 minutes, or until soft, golden and cooked through. Serve with anything from roast chicken to grilled meats or fish, or try tossing with pasta or couscous for a simple veggie meal.

More about this recipe: http://foodrevolutionday.com/recipe/18/Roasted-Vegetables.html

蒜香雞柳 Crunchy Garlic Chicken

Serves: 4

材料 INGREDIENTS
去皮雞柳2塊 (約230克一塊) 2 skinless chicken breast fillets (about 230g each)
蒜 3 瓣 3 cloves of garlic
檸檬 2 個 2 lemons
低脂奶油餅 15塊 15 low-fat cream crackers
橄欖油或菜油 2 湯匙 2 tablespoons olive or vegetable oil
闊葉香茜 8小枝 8 sprigs of fresh flat-leaf parsley
海鹽及即磨黑胡椒 Sea salt and freshly ground black pepper
麵粉 32克 32g plain flour
大庄雞蛋1隻;另加一份蛋白 1 large egg plus one egg white
檸檬片, 備用 Lemon wedges, for serving

做法METHOD

1.  先將每條雞柳分成兩等份, 用保鮮膜蓋上再用平底鑊輕拍幾下至全部厚度相約。
Cut each chicken breast into 2 equal pieces. Put a square of cling film over each one and bash a few times with the bottom of a pan until they are more or less the same thickness.

2.製作炸粉:蒜頭去皮, 檸檬刨皮。將奶油餅﹑油﹑蒜頭﹑香茜﹑檸檬皮﹑鹽和胡椒一起放入攪拌器內, 打至極幼細後倒在碟上。
Peel the garlic and zest the lemons. Put your crackers into a food processor with the oil, garlic, parsley sprigs, lemon zest, and the salt and pepper. Whiz until the mixture is very fine, then pour these crumbs onto a plate.

3. 將麵粉撒在另一隻碟上,雞蛋到打小碗內, 並加蛋白, 打勻。 將雞柳的兩面粘上麵粉至完全覆蓋, 然後粘上蛋漿, 最後是放入(2)內. 如果想雞柳完全粘著炸粉, 可以將炸粉往肉上面推至覆蓋著.
Sprinkle the flour onto a second plate. Crack the egg into a small bowl, add the white, and beat with a fork. Lightly score the underside of the chicken breasts. Dip the chicken into the flour until both sides are completely coated, then dip into the egg and finally into the flavored crumbs. Push the crumbs on to the chicken breasts so they stick – you want the meat to be totally coated.

4. 將焗爐調至最高溫度(攝氏240度/華氏475度), 雞柳放在烤盤上, 烤焗10分鐘, 然後翻動雞柳再烤焗5分鐘或至雞柳全熟, 帶脆及金黃色(最厚的部份不要有粉紅汁液流出)。可以切一小片查看一下。
Preheat your oven to its highest temperature (240°C/475°F). Place your chicken on a nonstick baking tray. Cook for 10 minutes, flip the chicken and cook for 5 minutes or until the chicken is cooked through, golden and crisp (no trace of pink at the center of the thickest part). You can check by making a small cut in a piece or two.

5. 可以整塊或切成小條, 疊好在碟上, 簡單地襯以一片檸檬,食用時隨意在雞柳上加上檸檬汁。
Either serve the chicken breasts whole, or cut them into strips and pile them on a plate. Beautiful and simple served with lemon wedges for squeezing over the top.

More about this recipe: http://foodrevolutionday.com/recipe/35/Crunchy-Garlic-Chicken.html

* Special thanks to ‘Porter 阿四 ‘  who translated this recipe into Chinese. 

美式牛肉卷 Sloppy Joe

Serves: 4

材料 INGREDIENTS
瘦免治牛肉/火雞肉340克 340g lean minced beef or turkey
洋蔥1個, 去皮及切丁 1 onion, peeled and diced
青椒1個, 去核及切丁
薄切番茄200克 200g tin chopped tomatoes
蘋果醋2湯匙 2 tablespoons cider vinegar
紅糖15克 15g  light brown sugar
蜂蜜 1湯匙 1 tablespoon honey
芥末醬 2湯匙 2 teaspoons Dijon mustard
辣椒粉半湯匙 ½ teaspoon chilli powder
腰豆200克, 沖洗乾淨 200g can kidney beans, drained and rinsed
即磨黑胡椒, 調味用 freshly ground black pepper, to taste

 

做法METHOD

1. 用中火加熱炒鑊, 將免治肉/火雞肉炒至散開, 當肉炒至金黃色時加洋蔥及青椒. 期間不停炒至蔬菜轉軟, 這部份約需時5至10分鐘。
Put a large frying pan over a medium heat and crumble in the beef or turkey. Fry until the meat starts to brown then add the onion and pepper. Continue cooking, stirring occasionally, until the vegetables start to soften – this should take around 5 to 10 minutes.

2. 當蔬菜煮好, 加番茄片與肉同炒, 然後將醋﹑紅糖﹑蜂蜜﹑芥末醬和辣椒粉放入鑊內同炒。 最後加腰豆及撒上適當鹽及胡椒粉。 加小許水, 煮成醬汁。
When the vegetables are tender, add the chopped tomatoes and stir into the meat, then add the vinegar, brown sugar, honey, mustard and chilli powder to the pan and give everything a really good stir. Add the beans, season with salt and pepper, then bring to a boil and cook until the sauce is nice and thick.

3. 食用時將肉醬配以麵包/中東包, 可加生菜。
Pile the Sloppy Joe mix onto the bottom of a bun or middle of a wrap, top it with lettuce and close up the sandwich or roll up the wrap.

More about this recipe: http://foodrevolutionday.com/recipe/13/Sloppy-Joe.html

* Special thanks to ‘Porter 阿四 ‘  who translated this recipe into Chinese.