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每逢佳节不长肉 5款节后健康美食

BBC2016-12-27 10:05

  Spicy meatballs with chilli black beans

  黑豆辣肉丸

  Ingredients

  配料

  1 red onion, halved and sliced

  1个紫洋葱,切两半后切成片

  2 garlic cloves, sliced

  2头大蒜,切薄片

  1 large yellow pepper, quartered, deseeded and diced

  1个大黄椒,切成四块,去籽再切成丁

  1 tsp ground cumin

  1茶匙孜然粉

  2-3 tsp chipotle chilli paste

  2-3茶匙墨西哥辣椒酱

  300ml reduced-salt chicken stock

  300ml少盐的鸡肉高汤

  400g can cherry tomatoes

  400g罐装樱桃番茄

  400g can black beans or red kidney beans, drained

  400g罐装黑豆或红四季豆,晾干

  1 avocado, stoned, peeled and chopped

  1个牛油果,去核去皮,切块

  juice ½ lime

  半个青柠榨汁

  For the meatballs

  肉丸配料

  500g pack turkey breast mince

  500g带包装的火鸡鸡胸肉馅

  50g porridge oats

  50g燕麦粥

  2 spring onions, finely chopped

  2根大葱,剁碎

  1 tsp ground cumin

  1茶匙孜然粉

  1 tsp coriander

  1茶匙香菜

  small bunch coriander, chopped, stalks and leaves kept separate

  1小把香菜,切碎,把梗和叶子分开

  1 tsp rapeseed oil

  1茶匙菜籽油

  Method

  做法

  1. First make the meatballs. Tip the mince into a bowl, add the oats, spring onions, spices and the coriander stalks, then lightly knead the ingredients together until well mixed. Shape into 12 ping-pong- sized balls. Heat the oil in a non-stick frying pan, add the meatballs and cook, turning them frequently, until golden. Remove from the pan.

  先做肉丸。肉馅倒入碗里,加入燕麦粥、大葱、调料和香菜梗,然后把所有配料放一起轻轻揉捏,直至配料完全混合。捏出12个乒乓球大小的肉丸。把不粘锅里的油加热,放入肉丸煎炸,多翻动几次,炸至金黄,然后捞出来。

  2. Tip the onion and garlic into the pan with the pepper and stir-fry until softened. Stir in the cumin and chilli paste, then pour in the stock. Return the meatballs to the pan and cook, covered, over a low heat for 10 mins. Stir in the tomatoes and beans, and cook, uncovered, for a few mins more. Toss the avocado chunks in the lime juice and serve the meatballs topped with the avocado and coriander leaves.

  洋葱和大蒜倒入锅内,加入辣椒,旺火炒至变软,边加入孜然粉和辣椒酱边翻炒,倒入其他备用材料。把肉丸放回锅里翻炒,盖上盖子,低温加热10分钟。边炒边放入番茄和黑豆,不盖盖子再炒几分钟。把牛油果块放进青柠汁里,肉丸上放上牛油果和香菜叶做装饰。

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