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每逢佳节不长肉 5款节后健康美食

BBC2016-12-27 10:05

  Super-veg pasta

  蔬菜意面

  Ingredients

  配料

  2 red pepper, quartered and deseeded

  2个红辣椒,每个切四瓣,去籽

  2 tbsp olive oil

  2汤匙橄榄油

  1 fennel bulb, roughly chopped

  1个球茎茴香,简单切碎

  1 onion, roughly chopped

  1个洋葱,简单切碎

  1 large carrot, roughly chopped

  1个大胡萝卜,简单切碎

  2 garlic clove, crushed

  2瓣大蒜,捣碎

  ¼ tsp crushed chillies

  ¼茶匙辣椒面

  1 tsp fennel seeds

  1茶匙茴香籽

  2 tbsp tomato purée

  2汤匙番茄酱

  400g can chopped tomatoes

  400g罐装番茄丁

  600ml vegetable stock

  600ml蔬菜汤

  1 tsp caster sugar

  1茶匙白砂糖

  small handful basil, leaves shredded

  1小把罗勒,叶子切碎

  500g bag fresh egg pasta, cooked

  500g袋装新鲜的鸡蛋意面,煮熟

  Method

  做法

  1. Heat the grill and pop the peppers, skin-side up, underneath for 10 mins or until beginning to char. Transfer to a bowl, cover and set aside. When cool enough to handle, peel off the skin and cut the flesh into strips.

  把烤架加热,辣椒皮朝上放下面烤10分钟或烤至辣椒变焦。拿出来放碗里,盖好盖子放一边。放凉能用手拿的时候,把皮剥掉,把辣椒切成条。

  2. Heat the oil in a large saucepan and cook the fennel, onion and carrot for 8-10 mins until softened. Stir in the garlic, crushed chillies, fennel seeds and tomato purée, cook for 2 mins, then add the canned tomatoes, stock and sugar. Simmer, uncovered, for 15 mins or until the vegetables are completely soft.

  把大炖锅里的油加热,放入茴香、洋葱和胡萝卜炒8-10分钟,炒至菜变软。加入大蒜、辣椒面、茴香籽和番茄酱再炒2分钟,然后加入罐装番茄、汤和糖。不盖盖子炖15分钟或炖至蔬菜完全变软即可。

  3.Take out a couple of spoonfuls of the sauce, then blend the rest in the saucepan until almost smooth with a stick blender. Simmer for 5 mins to thicken, then stir in the reserved sauce, shredded basil and peppers. Serve with the pasta.

  舀出几匙汤,然后用手持搅拌棒把锅里剩余的汤搅拌均匀,炖5分钟使汤变稠,然后边搅拌边放入备用的酱汤、碎罗勒叶和辣椒。搭配意面一起吃。

(编辑:何莹莹)

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